Fastest Way To Lose Weight

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Belly Fat Weight Loss Tips for Women

On October 23, 2011, in How to Lose Belly Fat, by admin

Belly Fat Weight Loss Tips for Women

Some great weight loss tips for women in this article, and also some bad ones. Can you spot the bogies?

Looking forward to your comments!

// BEGIN Reprint

The fastest way to lose belly fat for women is to modify your diet and do the combination of cardio and strength training exercises that make you lose weight all over. That’s because fat gets stored in the tummy first and the stomach is the last place it comes off. Women who are otherwise fit all over may feel a little self conscious in a bikini. So, the fastest way to lose belly fat is to realize that you’ve got to get into perfect shape.

There is no one specific exercise that will make you lose your stomach if you are 20 pounds overweight. Sit ups and crunches will help strengthen the muscles in the area, but do nothing to burn the fat. And, belly fat is, at its core, fat. The only way to lose fat is to eat fewer calories than you burn.

So, one element in the fastest way to lose belly fat is to come up with a healthy eating plan. This is an eating plan for life, not some fad diet. When you yo yo in weight, you actually compound the stomach fat problem because you lose weight in other areas but you put it back on in the stomach area first. So, making a change in your diet on a permanent basis is key.

You’re developing a lifestyle, not going on a temporary diet.

Your diet needs to be concerned not only with the total number of calories but the kinds of calories. You need to take in at least 1 gram of protein per day for every pound you weigh. You also need some fat in your diet. A diet of 30:20:50 in the ratio protein: fat: carbohydrates makes a lot of sense for an overweight woman who wants the fastest way to lose belly fat. Fish oils are the best kind of fat for this purpose.

Next up is your training program. The fastest way to lose belly fat is by doing both weight training and cardio exercises. A study of overweight women showed that women who alternated between cardio and strength training every other day lost significantly more fat in their stomachs than women who relied on aerobics alone.

The best way to do aerobic exercise is high intensity interval training. This is where you do a two minute burst of activity at the most intense level you are capable of doing followed by three minutes of moderate activity. Repeat the cycle.

You will also want to track your progress. Not only will you be encouraged to see your belly fat decreasing, but if you stall or go up, you will be able to correct the problem quickly. It is a good idea to take your body fat measurements every two weeks.

The fastest way to lose belly fat is to develop good lifestyle habits. Once you lose the weight, your belly fat will come off.

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On July 22, 2011, in Weight Loss, by admin

This article will give you some tips that will help you teach yourself the fastest way to lose weight.

Dieting is easy…

BUT…

Staying on a diet until you see positive results is hard. Hard enough that most people tend to shy away from dieting after a few days of staying on it. The fastest way to lose weight is not difficult in an ideal world. Even better, once you’re on a diet; it could actually be fun. After all, losing excess weight is a mental exercise. That means setting your body and mind to achieving your goal. Ideals do not have to be different from reality, but the sad reality is, they often are.

Most dieters believe in a lot of misconceptions about diets like cutting back on proteins, carbohydrates and fats. Actually, you can still lose weight even if you eat lots of proteins, carbohydrates and fat. You may lose more weight because you are being more metabolically efficient – especially when coupled with increased activity.

So What is The Fastest Way to Lose Weight?

Activity and food intake are closely related. Even if you eat healthily while your lifestyle is sedentary, you will still gain weight. And even if you exercise to your heart’s content while your diet is really bad, then all your effort will simply be put to waste.

So how should diet and exercise work to your benefit then?

Simple! You just need to diet and exercise strategically.

Strategic dieting and exercising is probably the fastest way to lose weight in a week, in a month, and for the rest of your life. However, if it takes a lot of discipline, focus and even passion may not be able to match what your brain thinks your body wants. In order to do get your evolutionary tendencies to coincide with your diet and exercise habits, here are 3 amazing tips you can do and master without ever growing tired. Think of them as a way to form lifelong habits that will make you feel younger and look better.

Stress and worry-free dieting
Most people are stressed about losing weight. And stressing about it alone can make you gain more weight. Stress affects the brain negatively by increasing your appetite and makes you feel sluggish and really tired. It can make you feel like the pressure is always on you! And because of this, you tend to worry too much about everything, especially your diet! In addition, worrying can slow your metabolism down. When your metabolism slows down, your body’s ability to convert nutrient stores into energy for your metabolic activity decreases. Your body will store more fat and even misuse the energy you already have. How will you know that your body is misusing energy? Too much thinking, stressing and worrying about something such as your diet requires a lot of energy. Instead of you using the same amount to eat healthy and exercise, your body loses precious power simply by doing nothing. And the result it has on your body is far from worth it. Furthermore, have you ever noticed that when you are anxious about achieving your goal you are less likely to get it? Well, that’s because you are focused more on how to do it rather than actually doing what you need to do. A Stress and worry-free diet should start in the morning. Don’t skip breakfast or eat less than what you normally consume. Instead, remove those parts of your breakfast that you know are unhealthy and replace them with something healthier. Most juices from concentrate are actually not much different from canned soda. So instead of juice, wash a clean piece of fruit and enjoy the extra fiber and fresh flavor. Regular bread should be replaced with whole grain bread and sugar coated cereals can be replaced with regular oats. You can continue this type of substitution throughout lunch and dinner and you’ll see a great difference in as little as 7 days. Substitution is about as simple and good as it gets when it comes to diets.

Light and simple exercise regimen
I hate to say this because I’m an elite athlete, but heavy exercising is for the elite and requires a lot of things to go right to make gains. They need an exorbant amount of calories, a solid nine hours of sleep each night, and spend several hours in the gym each week lifting hard and heavy. Most people like you usually eat too little and sleep far too little, so for you, the easiest and fastest way to lose weight is to keep exercise simple and light. A 5-minute cardio session may not cut it, but a 5-minute whole body activity like running can make you lose more calories in a single day. I challenge you to work your way up to five full-out sprints per day; full-out sprints can only be sustained for 15-30 seconds; that’s less than 2.5 minutes of running and it will do you far more good than half an hour on the treadmill. However, don’t forget to warm-up. 5 minutes of brisk walking before your sprints will keep you injury free – just limber up during the walk. Playing with your kids is also great full body exercise. Since kids are high in energy, playing with them can get you pumped in as little as 5 minutes. Biking and swimming are also simple exercises that work well for your body inside and out. Anything that keeps you moving is considered an exercise. And anything that makes you sweat increases your metabolic activity – leading to pounds after pounds of fat loss.

Importance of getting quality sleep
Most people fail to realize that sleeping is related to weight loss, but it actually has a lot to do with it. Sleeping produces hormones like melatonin, serotonin, and endorphins that can make you feel good. These neurotransmitters help with normal body functioning and can hinder stress. And as mentioned a while ago, stress can put your body in hibernation mode. Your body’s metabolic activity decreases with stress and your appetite increases dramatically. In order to avoid this from happening, an uninterrupted and deep sleep of 8 to 10 hours is required. You’re not trying to stay in bed longer for weight loss, but because you have likely been undersleeping for many years, and your body will appreciate it. Think of a the time when you were functioning at a level far below your peak because of sleeplessness. Remember how that awful sluggish feeling made you want to crawl back to bed and just sleep the rest of that day? Of course, you wouldn’t want that. Fatigability and exhaustion can make you perform less well, and in children, it makes a huge difference in test scores. Usually, it’s better for them to get a full nights sleep than to stay up late studying. So if you really are serious about losing weight, don’t neglect simple things that matter most to your health. Maintaining a good and properly functioning physique is, after all, the fastest way to lose weight.

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Ways to Lose Weight Fast

On April 5, 2011, in Weight Loss, by admin

If you are looking for ways to lose weight fast, then you have come to the right place. This website has many weight loss tips from how to exercise to how to eat and everything, including psychology, in between.

The first question people often think about with weight loss is what they are eating. A reasonable first question may then be about what to eat to lose weight fast.

While this is a good question, the negative is even more important. So instead of just thinking about what to eat to lose weight, you may first want to consider what not to eat to avoid gaining weight.

The reason I focus on what not to eat first is because one bad meal or snack can ruin an entire day, or even several days worth, or perfect dieting.

So what are some good rules for what not to eat?

Think “outside of the bakery”
Processed means dead calories (lots of dead junk that makes you fat)
Fats and carbohydrates are like cats and dogs – they usually do not get along
Do not eat until you feel like an inflated balloon

Actually, rule 3 is just a repetition of the first rule. carbohydrates and fats are like carbohydrates and sugars – they help you gain fat very quickly. Unless your bakery is very different from the one by my house, almost everything found inside of one will destroy any efforts you make to eat well.

Rules two and four help you constrict calories where they should be constricted. Do not drink or eat anything that is contained in metal, plastic or cardboard. Many of you may not know how to eat at first given this rule, so you may have to go and ask active and healthy looking people how to eat better.

This means no cereal, no fruit juice and no canned vegetables.

You actually need to go to the produce section and buy foods that will rot if you do not eat them in the next week. You also should drink beverages like green tea (no sugar or milk), miso soup, and apple cider vinegar water or fresh fruit smoothies and yogurt.

Of course, water is at the top of the list – no calories and it helps hydrate you when your body is thirsty – asking to be hydrated with, well, water!

Follow these dietary guidelines and you will quickly lose a lot of weight quickly!

However, this is not all for this article since there are many ways to lose weight fast. I will now talk about the other key component; exercise.

You may be wondering, “What is the fastest way to lose weight?” The above recommendations are good, however, a better question to ask is:

“What is the best way to lose weight?”

Focus on the long term and you are guaranteed long-term success. Focus on the short term and your results will only be temporary.

Therefore, the best way to lose weight fast is to follow my “do not eat” rules and to become an active person.

Active person means that you are a person who regularly seeks activity. You do not avoid it, and being active becomes a very important part of who you are.

If you want to lose weight, you likely have a lot of excess weight on you. This comes from two things; poor diet and inactivity.

I discuss in other articles what I think are the best exercises to lose weight, but for now, just look at your current activity.

How many hours of exercise do you perform each week?

Walking up stairs does not count as activity, nor does walking into stores from your car. If you are not going to use your legs, you may as well get one of those electric wheel chairs. Many people who are forced to use them would kill to be in your position with a working pair of legs.

Whatever your current level of exercise, a simple recommendation is to increase it by 4 hours per week. If you currently get no exercise, go to the gym and workout 4 hours a week, or play a few games of soccer / football. Sorry, bowling and baseball do not count – you need to actually exert yourself for it to count as exercise.

If you have a lot of extra body fat, consider riding bike outside where you are forced to pedal up hill sometimes. Try to beat your old times, and push yourself.

Your body will not change unless you force it to.

I have not talked about what food to eat to lose weight, but what food not to eat since this is more important in the beginning. Couple this with four more hours of exercise per week and you will see fast weight reduction.

Enjoy the rest of this site – most articles will help you find several ways to lose weight fast, but remember, the three keys are diet, exercise, and becoming an active person.

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On March 29, 2011, in Uncategorized, by BTB Friend

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Fat Loss 4 Idiots

On January 3, 2011, in Fat Loss 4 Idiots, by admin

Welcome fellow fat loss idiot! I say fellow fat loss idiot because until a few years ago when I finally started getting things right, I had been on just about every weight loss diet around. Most of these diets claim fat loss 4 idiots, and they often deliver, but they only deliver temporarily. Whenever people are trying to lose weight, they forget one important thing with most diets and exercise routines:

Sustainability.

Without sustainability, there is no reason to start a diet or go to the gym in the first place. People can lose weight with just about any diet out there or any fitness program out there. These are idiot proof, and they work. However, what us fellow dummies forget is the long run. We get excited about the short term benefits, and do not realize that they will go away soon. Like a night when I drank about twenty martinis as a college student and then realized the next day that I could not go drinking for the next two months because I had spent so much. We are great at being enthusiastic, but are fat loss idiots.

So, how can we get more permanent results? Just follow my recommendations below:

Fat Loss 4 Idiots: Sustainable Practices for a healthier body with less fat

1) Set a SMART (specific, measurable, attainable, relevant, and time bound) goals

If you have not heard about SMART goals, you are missing out on a real good thing. Go to Google and search about them for more info; I will not be justifying them here because I do not have time, but they are very helpful. If you do not know exactly what you want (specific), you do not have a target, so you can never hit it. If your goal, for example, is to lose weight, that tells me nothing.

How much weight do you want to lose? Fifteen pounds? Five percent body fat? What is the end goal? A six pack? Less saggy man boobs? Seriously, how do you define success? The more clear you are, the better you can measure your progress and correct your course to attain your goals. Which bring me onto the measurable bit.

If you cannot measure, you do not know your progress. In my article fastest way to lose weight in a week, I talked about the importance of measurement. If you just want to lose five pounds, that is not specific enough. You are on the right track measuring something, but five pounds of what, muscle? Fat loss is probably what you are after, so you decide to measure your fat loss, but do you know how to measure fat loss? If not, look into buying a set of calipers and learn how to do site tests for fat. You cannot measure without the right tools, so know what you need to measure, and learn how to measure it.

OK, so you now know what you want, and you know how to measure it. Be honest with yourself now; ignorance is an excuse at first. If you are going for a six pack in a few months with twenty percent body fat, it is probably not going to happen. Elite level bodybuilders may have a hard time pulling that one off naturally – then again, they would never let themselves get as fat as you; they have moved beyond fat loss dummies – they are elite. Now, more realistically may be to have a six pack after two years of heavy weight training, four times per week, with interval training on your non-weight training days. In addition to learning how to cut water weight for a bodybuilding competition, you can achieve this goal for a day or two unless you are genetically gifted. In this case, you can walk around with a visible six pack all the time. However, since you are not doing so already, your attainable goal will be to have a visible six pack for a day after two years of consistent hard work and be sure to take photos!

Relevance is also important. Does the above attainable goal sound like more work then it is worth? If so, it is not relevant. Perhaps you just want to get into single digit body fat and look much better than ninety nine percent of the population. If this is more relevant, then you are more likely to succeed.

Finally, your goals must be time bound. If you at any point answered, “I want a six pack,” my question is when? Someday? When you are dead and your body is decaying under the ground? The answer, “someday” really means never because you are missing one of the keys for success – a deadline.

Once you master the art of SMART goal setting, you get really good at achieving specific, measurable, attainable, and relevant goals by a given deadline. This applies to weight loss and anything else in life. If you cannot fit in into a SMART goal, it is probably not worth pursuing.

2) Commit to a healthy and sustainable diet.

Once you know your SMART fat loss goals, you can begin the second phase of my fat loss for idiots guidelines: commit to a healthy and sustainable diet. If you do not have a healthy diet, you surely will not lose fat unless you are doing crazy amounts of exercise. So, what is a healthy and sustainable diet? I will not spend too much time defining one here because I have covered it in other articles on this website. However, a quick summary would be helpful. I consider a healthy and sustainable diet one in which you eat a serving of protein sufficient for your body composition five to six times per day and have some kind of fruit or vegetable with every serving of protein, and healthy fats at snacks.

3) Do resistance training four times per week

The third guideline of my fat loss 4 idiots plan is to do heavy weight training four times per week. Three times will suffice if you are an elite athlete, otherwise, get your butt in the gym four times per week. That means Monday, Wednesday, Friday and Sunday of every week (or some other four day variation). Without weight training, you are missing a factor equally important to a healthy and sustainable diet. You must also get used to the idea of weight training several times every week for the rest of your life. If you do not, you simply will not be able to walk around at your lowest levels of body fat. Heavy lifting gives you the biggest bang for your buck, so stick to complex, machine-less moves like squats, deadlifts, cleans and presses with barbells and dumbbells (not machines). You want to activate those stabilizers all over your body that machines hinder and get optimal muscle activation for the best results. If you do not know how to lift heavy; learn. Look up any powerlifter forums or Olympic weight lifter forums, and the people will help you out; they are a very nice bunch of folks.

4) Interval Train on Non-Workout Days

My fourth fat loss 4 dummies tip is to take advantage of the days you are not training with weights by doing interval training. This could be sprinting hills or HIIT (high intensity interval training) on a bike (or stationary bike), or track sprints, or sled drags, or any other short burst maximal effort movement. I suppose even swimming laps could count if that is what you have available, but make it from short end to short end and not long to long. These should be about fifteen to thirty seconds in duration, giving it all you’ve got, with a minute or two’s rest between sets. This will keep your metabolism elevated all week and your body will turn into a fat burning furnace.

5) Cheat Your Diet 10% of the time.

My final fat loss 4 dummies tip is to cheat your diet ten percent of the time. This serves several purposes, and let me give a cautionary warning: DO NOT GO OVERBOARD! Enjoy some foods you normally would not, but exercise a bit of restraint. The cheat meals give you a bit of a psychological release from the strict exercise and dieting as well as keep your body from adapting to all of those healthy foods you put into it. If you are eating five good meals per day (minimal recommendation), this means that you can have a cheat meal every third day after two good days of eating. Note, if you miss one of your meals so that you are not eating five meals per day, this counts as a cheat meal; just another incentive to stick to your regular meals.

In this article I have outlined my fat loss 4 idiots guidelines that any dummy can understand. Depending on how smart your SMART goals are will determine how successful you will be. As a fellow idiot, I recommend to aim low at first. Achieve the results you go after, then set more ambitious goals. In this way it is possible to build on your small successes as well as see immediate results. Good luck, and despite the harsh language, I really do hope you succeed. I hope you have enjoyed these weight loss tips as much as I enjoy sharing them. Learning how to lose weight has been my inspiration for this blog, and really does make life a lot better.

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Fastest Way to Lose Weight in a Week

On January 2, 2011, in Uncategorized, by admin

You have come to this blog looking for the fastest way to lose weight in a week, and I will tell you exactly how to do that. Losing weight comes in many forms, and for fastest weight loss, you need to attack all of them. At the top of the list is water weight. Usually, when people lose weight quickly, it is all water weight. When competitive fighters and powerlifters have to weigh in before a fight, they often cut twenty pounds in a day of water weight. The next most effective kind of weight loss is muscle loss. If you do not eat, you lose fat and muscle, but usually more muscle than fat. The body keeps fat as its final reserves, and that is why it is so hard to lose it.

Before I go into a plan, let me first warn you that I do not recommend this plan for anyone. Doing any one of the three things mentioned to excess can cause death, so do not do it. This is purely a hypothetical example to look at what might be achievable for the best theoretical fat loss. Do not worry, I will give some real tips after our thought experiment.

Putting these together, here is what your fastest natural weight loss plan would look like:

1) Go on a fast; eat nothing and drink water for the next week.

2) Exercise as much as possible. On the first day I would train heavy, complex movements and run sprints. On the second day, I would walk for a few hours. On the third day, I would do circuit training until I get dizzy then do a bunch of walking. On the remaining days, I would lift very light weights and do do as much walking as possible. After a few days without food, exercise is very difficult.

3) Dehydrate yourself on the last two days of the week. Once you have depleted as much muscle and fat as possible, you drop all the water weight.

Now, with this method, assuming that you lived and depending on your bodyweight, I think it would be possible to lose between forty and up to one hundred pounds in a week for someone with more than fifteen percent body fat. Once you start eating again, if you do not get sick and vomit everything back up because you weened off the fast improperly, you would gain all forty to one hundred pounds back in a matter of days.

Clearly, the goal then should not be the fastest way to lose weight in a week, but rather the fastest good ways to lose weight in a week. Forget in a week altogether if you can. Instead, you should think about:

“The fastest ways to lose weight and keep it off with as little effort as possible.”

Few people come to search engines with such a good definition, but it would serve them well if they did. In my blog I give many weight loss tips, but fast is often counterproductive. So I will now share a few new sustainable habits that can really help you out that are not that hard to do.

First off, do not check the scale often. All you are doing is checking your daily fluctuations in water weight. Check once a day at a fixed time (preferably when you first wake up and before breakfast), and only check it once every two weeks. If your weight goes down over the next two checks, congratulations! Whatever you are doing to lose weight is working. However, we have not yet decided which type of weight loss you are having. You may be losing muscle, fat, or both. Likely, it is both, and if you do not care which it is, ignore the next paragraph.

If you are interested in fat loss, you need to lose fat while gaining or retaining muscle. The only way to do this is through a high protein diet and heavy weight training (or lots of steroids and a small amount of weight training). You simply cannot retain muscle while losing fat unless there is a reason for your body to keep the muscle.

Now, if you are only interested in losing weight (fat and muscle), this can be done through calorie restriction alone (though it is more effective when combined with exercise). For today, I am going to recommend two new habits before every meal:

1) Drink a tall glass of water

2) Eat a handful of unsalted nuts

What this will do is get you past the twenty minute time-delay for fullness so that when you start to eat, you are not extremely hungry. Fats are slow digesting, so you will feel more full when you have some good fats (nuts) with your meal than if you just ate carbs or protein alone. This new habit will make you more full while eating less, which means fewer calories in. It will also probably help get some extra fiber and healthy fats in your diet which have many benefits in themselves (fat loss and improved mood among them for healthy fats).

Eating fat is not the bad guy, having food turn into fat is the bad guy. The worst thing you can do is eat a bunch of simple carbohydrates (sugars) together with bad fats (trans-fats). This prompts a big insulin response from your body that all turns to fat if unused, and it will not be used unless you are weight training or doing crazy sprinting / biking before you consume them. Instead, a handful of nuts before a meal will actually help you eat less and lose weight. Never be afraid of natural foods; nuts, fruits, vegetables and berries in their raw form. Nobody ever gets fat if they eat these good foods alone, it is only in conjunction with bad foods that fat gain happens (unless they have a very rare medical condition).

I hope this article has been enlightening on several levels, from weight loss philosophy, to a few useful tips and nuggets of wisdom along the way. It is not about the fastest way to lose weight in a week, but rather the fastest and easiest way to lose weight and keep it off. Good luck and stay tuned!

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