Wednesday, September 30, 2009

Did You Miss This

I wrote yesterday to tell you about the incredible workout videos Holly Rigsby is giving away as a bonus to celebrate the upcoming release of her brand new Fit
Yummy Mummy DVD Packages!

This is super exciting and I wanted to make sure that you were able to catch all the details.

So just in case you missed it or would like to share it with a friend, here it is again....

OH...

Don't forget!

If you any questions about these Bonus workouts, Holly will be available LIVE TONIGHT - Wednesday, Sept. 30th starting at 6:00 pm EST to help you out!

Don't miss this special coaching opportunity!

http://www.healthybiz2000.com/fitmummy.htm

Here's the information I sent yesterday (or more correctly, I thought I did)

Moms: An early Halloween treat for you If you’ve always wanted to regain your pre-baby body, but you’ve been too busy or were confused about exactly how to lose those unwanted pounds, I have some great news…

My friend and America’s #1 Mom’s Fitness Expert Holly Rigsby is giving away a follow along workout video showing you exactly what you need to know to lose your belly fat and get your pre-baby body back.

In this video Holly shares a fat blasting 10 minutes workout with her favorite metabolism boosting moves.

So why is Holly giving this incredible workout video away?

She’s a mom just like you and now that school is back in session she wants to make sure that you have the tools you need to get your fat loss efforts back on track.

So, head on over to:

http://www.healthybiz2000.com/fitmummy.htm

To grab this awesome workout video.

All the best,

Arthur M.

P.S. The video will only be available for a couple of days so don’t wait.

http://www.healthybiz2000.com/fitmummy.htm

Monday, September 21, 2009

'Biggest Loser' controversy

Fat Loss expert Tom Venuto just released a controversial article about the very popular "Biggest Loser" television show...

It's called "The Biggest Loser Pros And Cons: An In-Depth Review of Television's Most Popular Reality Show"

This article even prompted Pete Thomas, a biggest loser season 2 winner, to responded to Tom's critique of the show!! 

I got Tom's permission to share it with you and I highly recommend checking it out: 

==>  http://bit.ly/3nkg55

Here's the intro paragraph from Tom's article: 

-----------------------------------------------
'The Biggest Loser -- a reality show which is
essentially a race to see who can lose weight
the fastest - is one of the most popular reality
shows in Television history.

I've known about The Biggest Loser since it debuted
in 2005 because people ask me all the time what I
think of the program and of course, "How do they
lose so much weight?"
-----------------------------------------------

In the article Tom reveals: 

-> The 5 Pros about the Biggest Loser...

-> The 10 Cons about the show! 

-> A video on 'Weigh In Distortion' (must see!)

-> The ramifications of the Biggest Loser show on fast weight loss and what it means to you...

-> Tom's take on Jillian Michaels as a coach...

-> Why 'Normal' weight loss is not encouraged on the show...

Come read it for free here: 

==>  http://bit.ly/3nkg55

I hope that you enjoy the article!

To your success,

-- Arthur

P.S. - If you like Tom's article I strongly encourage you to share it with your family, friends, and coworkers...

Just forward it along and spread the good word... 

==>  http://bit.ly/3nkg55

Breastfeeding Weight Loss After Pregnancy

It’s that time of day again, and you eagerly settle down in your grandmother’s antique rocking chair to breastfeed your newborn. This is the best time of the day for you as it affords more bonding time with your baby. But did you also know that you are gaining more from it then mother-child bond alone? Did you know that if you are breastfeeding weight loss can be an added bonus for you?

It’s true. Studies show that for a new mother who is breastfeeding weight loss is almost a given. The only time that the weight loss becomes nullified is of course, if you go on a eating binge during the time which you are breastfeeding your baby. If you eat sensibly however, and don’t snack on sweet or overly sugary or fatty foods, you will find that eventually breastfeeding your newborn infant can lead to weight loss for you.

Of course, the results aren’t instantaneous and you aren’t going to lose pound after pound of weight each time that your newborn wants to feed. It is more or less a gradual change, with the most concentrated affect being seen only after you wean your baby from breast milk.

However, if you feel disappointment at this, you might want to keep in mind that it took nine months for you to put on the weight, and it will take you almost as long to lose the weight if you are doing it in a healthy manner.

The breastfeeding weight loss link has long been known, although it is only catching on with more and more mothers as of late. That said, one of the reasons that you gain weight when you are pregnant, is because your body is gearing itself up for those months ahead when you will be breastfeeding your baby.

It has been shown that breastfeeding mothers will sometimes use up to 700 calories a day while they are breastfeeding, weight loss with those types of figures then seems a foregone conclusion right? The only problem comes if your food intake is larger than those calories you expend, over and above your normal intake.

So if you are breastfeeding, weight loss might seem like a foregone conclusion, but don’t take it for granted. You will still need to watch your weight, and watch the foods that you are eating. However, this is still great news for new mothers to have, considering the struggle that many have to lose the postpartum weight.

------------

How To Safely Melt Away Your Post-Pregnancy Weight

Saturday, September 19, 2009

Best Weight Loss Supplement after Pregnancy

As we know having the perfect looking figure is a myth that many of us follow. While trying to gain a waif like look or that of an hour glass shape is fine when you’re a sixteen year old or in our early 20s, it becomes ridiculous not to mention dangerous when you are pregnant. While you will find a host of weight loss supplements out there you should take care about the use of these. On the whole the best weight loss supplement for a pregnant woman would be that of not taking any of these products.

And since you want to loss some excess weight you should talk with your doctor to see what happens. The main thing to remember about weight loss during the time of pregnancy is that you should take some care. You will need to maintain a consistent and slow weight loss.

While many of the so called best weight loss supplement products out on the market all claim to help you lose weight safely they have been intended for people who are not currently pregnant. As a result of this you will not be informed of what these supplements can do for you or your child.

Once you have talked with your doctor you will be provided with a safe and thoroughly nutritious way of gaining weight which will not make you look like a blimp. To help you with getting a good figure during the time of your pregnancy and after you can start using some sensible diets and gentle exercise.

These tools which you have at your disposal can be considered as one of the more natural weight loss supplements that a woman can find. And when you are talking about being pregnant then it can be seen as one of the best weight loss supplement programs to follow. With the help of your doctor and this type of plan you can have an attractive figure without any worries about danger to your child.

To know how you are faring during your pregnancy you should have your weight checked out when you go for your doctors visits. If there is any significant weight gain or loss then you are in the right place to find out what you can do to fix this problem.

The main fact to remember is that when you are pregnant, you are carrying around another living being. For this reason your body will lose that slim girlish figure that you had. And regardless of what today’s society says about losing weight during a pregnancy this is something that you want to avoid. By following a healthy diet and exercise routine you will find that you already have one of the best weight loss supplement regimes in place and working for you.

------------

How To Safely Melt Away Your Post-Pregnancy Weight

Thursday, September 17, 2009

Best Ways to Lose Weight - Even After Pregnancy

There really is no “best way to lose weight” as such which will fit each and every person across the board. Since everyone is different and is unique in their own way, it can be safely said that each person will have a different requirement when it comes to weight loss options.

However, it can be said that there is definitely a best way to lose weight for every individual, and it is best if you can find this out for yourself and follow it. If you are unsure about how to go about this, to begin with, you always have the option of contacting a qualified dietician or nutritionist who will be able to help you find the your own personal “best way to lose weight”.

Or you also have the option of reading through various books and literature available on the subject of weight loss to find what is the best way to lose weight for you. As you can see there are a number of options open to you, and it only hinges on which one you take to get your weight loss under way.

Before beginning on any weight loss method however, it is always best if you consult with your doctor or other qualified person to decide whether this is the best way to lose weight for you.

In this way you can circumvent any future problems which might arise as a result of your weight loss, and you can also rule out any medical or health issues which might prevent you from losing weight the way you should.

To this end, even though you might think that you have found the best way to lose weight, you might not want to set that in stone. Always leave your options open and you will find that you are better off for doing so.

Keeping your weight loss program flexible also gives you leeway to change it as you go through it, wedding out the bad spots and fine tuning the things which work for. In this way especially you will find that you truly are reaping the results and that you have truly found the best way to lose weight, for yourself.

And once you have done this, the next thing that you need to do is to stick to your weight loss program. There is simply no use in having found the best way to lose weight if you don’t follow through on it to the conclusion.

And when you have done this, you will know that you will be fighting fit and ready to take on the world. Why? Because you know that you used the most healthy and best way to lose weight, and that you now have the will power and the ability to keep the weight off.

------------

How To Safely Melt Away Your Post-Pregnancy Weight

Tuesday, September 15, 2009

So there really is a trick to burning fat

For years I have been somewhat jealous of a couple of my friends who seem to be able to eat whatever they like and not gain a pound to show for their sins. If you know anyone like that and thought how great it would be if you could do the same, then here is the secret:

It's a book called Hot Metabolism. Now I have to be honest, if I had any inkling that your metabolic rate was something that you could raise or lower at will then I'd have done my homework years ago and figured out how to master it. My guess is that you would have too.

Your metabolism, of course, is what we call that complex food-burning mechanism that supplies the energy to keep our bodies humming. The trouble is that it seems to slow down when we get older, and instead of burning up the optimal number of calories to keep us trim and terrific looking, we burn fewer and they end up stuck to our stomach if you are a guy, or hips, butt, and thighs if you are a woman.

But the truth is that your metabolism actually does not slow down. In a very real sense it gets smaller, and that is the reason less calories are consumed over the course of a day. The good news is that you can build it up again to the point that you begin burning more calories than you consume.

Ex bodybuilder Carolyn Hansen explains how all this works in her book. So if you want to try a fat burning strategy that really does appear to be sound, and put into place a lifestyle change that is going to benefit your health for decades, then here's the URL to her book again.

http://soyman.hotmet.hop.clickbank.net/

Trust me, this is well worth checking out if your health is a concern, and particularly if you have a few pounds you could stand to lose.

Monday, September 14, 2009

Why You MUST Be Inefficient For Maximum Fat Loss

By Nick Nilsson

If you want to lose fat as quickly as possible, you have to be inefficient... the more inefficient you are the faster your results will be!

Find out why and how exactly it works...

So here's the thing...when you're training to lose fat, efficient is the LAST thing you want to be. Now don't look at me like that. Allow me to explain...

Let me set the stage for you...you began your fat-loss training and all the weight training exercises were new and tough. All the cardio was challenging. The diet was rough. Yet you started losing fat FAST.

Then you started getting into the groove - you learned the exercises and training techniques, you got good at the cardio and could really power through it. Even the diet part was getting easier.

Now, you would think with things going this well (your training and eating actually improving as you were going) that your fat loss would actually be accelerated.

But then things started to slow down.

You're training just as hard. The cardio is tough but you've found your stride with it. The diet part is going well.

Is your metabolism slowing down? You take a few days off and eat more to try and reset your metabolism and then jump back in but things still aren't moving.

What now?

Time to go back to the drawing board and quite literally go back to when you were BAD at things!

Because when you were BAD at things, everything you did seemed to take more energy. It was inefficient. And in that inefficiency, you burned a LOT more calories...getting the idea now?

Let's take running as an example as this is a very visual thing. Look at two people...one is a first-time jogger, trying to get into shape. The other is an experienced runner.

Let's also assume these two people weigh exactly the same so they SHOULD be burning the same number of calories when they cover the same distance, right?

But when you see the poor guy slogging his way down the side of the road, barely lifting his feet off the ground and you see the OTHER guy practically floating past him, who do you think is burning more calories and challenging their body to a greater degree?

The guy who is completely inefficient is driving his metabolism to a whole other level than the experienced runner, even though the runner is probably going 3 or 4 times faster!

So here's the take-home lesson. When fat loss starts to slow down, you don't necessarily need to work harder at the same things you're already doing...you may just need to do something completely different!

Let's say you're used to doing barbell bench press for chest and rarely ever do dips. Even if you push yourself on the bench press, what do you think will get you cranked up more...bench press or dips? You'll be so unused to doing dips that your body will have to work a lot harder just to perform the exercise.

Then when you get too good at dips, switch to dumbbell bench press. Keep doing stuff you're NOT good at!

You want to really lose fat? Put together a program based on exercises you STINK at or rarely do (maybe because you stink at them).

You may have to use a lot less weight but I can promise, you'll kick your metabolism into gear far more than when you cruise through even tough sets of exercises you ARE good at.

Try a workout based on weighted dips, front squats, wide-grip barbell rows, hang clean and press, and stiff-legged deadlifts.

Or if you're good at those, go with exercises you're NOT good at. Force yourself to do them until you GET good at them, then move on to something else.

When it comes to cardio training, do you do interval training on the treadmill? Get out to an athletic field and do sprints there instead. Kick butt on the stair machine? Try some real stairs and see what happens! Or, even better, do something TOTALLY different like swimming.

I think you're getting the idea...when the body gets good at something, it gets lazy and efficient. It uses as little energy as possible and CAN use very little energy because it IS so efficient.

It might be tough on the ego, but by working with exercises you're not good at, you'll actually be speeding up your fat loss significantly.

And, as a bonus, you might just get good at exercises you used to stink at!

Metabolic Surge

Now, if you're interested in a fat-loss program geared towards keeping you inefficient, I'd definitely recommend checking out my Metabolic Surge program.

The training and eating are constantly changing, never allowing your body to get accustomed to (or efficient at!) really any of it. This not only gets you better results, it keeps things challenging and interesting.

Click here to learn more about Metabolic Surge - Rapid Fat Loss

------------------

Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 16 years. Nick is the author of a number of bodybuilding eBooks including "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of" all available at http://fitness-ebooks.rxsportz.com. He can be contacted at betteru@fitstep.com.

Saturday, September 12, 2009

Use The Fire Within You To Lose Weight

We all know that efficient weight loss requires some changes in our eating habits. But many of us avoid making those changes for one very obvious reason: It just seems too darned hard.

But losing weight should not be an event, it is not something you gear up for, do intensely for a period of time, and then think you are done with it. You need to make lifestyle changes that will be with you for the rest of your life.

When you make these changes, step by step, you lose weight at a sensible pace and develop habits you can keep. You will see results that will give you a sense of success which in turn will help you to be able to stick to your plan. Soon your new habits will be second nature and you will be inspired to work at improving your eating and fitness plans until they give you the results you are looking to achieve.

This idea works far better than a drastic dietary overhaul, such as going on a restricted food diet which only leads to deprivation, plummets the metabolism (the body's engine) and punishes the soul. Coming 'off' the diet is only usually a question of 'when', and leads to a regaining of any weight lost - often even more than was taken off, which leads to further feelings of failure.

Clearly, this is not a healthy recipe by which to live your life, much less obtain what you really want, which is a strong, lean, shapely, healthy body. Here are 3 solid tips to make some positive changes so that you can start your journey to a healthier and happier place.

1. Maximize your muscle tissue. Muscles are fat-burning furnaces, so be sure to do enough strength training exercise to build and maintain them. Each pound of toned muscle can raise your metabolic rate by up to 50 calories per day. This will super charge your fat burning machinery so that it is working for you 24/7. Don't worry, you won't even see this fat burning friend - it will be hidden under your body fat but will slowly but surely chew up that excess body fat for fuel.

No other type of activity can do this for you. So forget the old fashioned, long, slow, steady state activities like walking, jogging and cycling. These activities are simply not intense enough to stimulate your metabolism. Spend your time and energy on what really works - strength training.

2. Don't starve yourself. Eat 4- 6 small meals a day to avoid blood-sugar spikes and minimize urges to binge. Each of these meals must contain 20-30 grams of protein as the center piece. Add lots of raw and cooked vegetables to balance the meal. Prepare them the night before and take them wherever you go during the day so you won't be tempted to either miss meals or eat the wrong thing.

If you feed yourself well throughout the day, you will learn to understand when your body is going to need food. You cannot starve yourself and expect to choose well at the next meal. Your eating plan must support your exercise program or you simply won't be able to put enough 'effort' into it to make a difference to your metabolism.

3. Add interval training. Replace any outdated 'cardio' with short bursts of all out activity alternated with longer periods of slower activity for recovery. For example, 10-20 seconds of sprinting followed by one minute or so of walking. Repeat 8-12 times, once or twice each week for awesome fat loss results.

Try these changes to your lifestyle and be amazed at what they will give you. These lifestyle tweaks are things you can easily live with and each one has huge payoffs to take you further on your journey to what you really want - a strong healthy lean and trim body that you can live in and feel happy about for the rest of your life.

If you need a comprehensive overview of the metabolic regulation fat loss strategies discussed in this article, be sure to check out Carolyn Hansen's book Hot Metabolism, where she shows you how to take control of your body's fat burning mechanism for optimum results.

Friday, September 11, 2009

Fire Up Your Body's Engine To Burn Fat

If you were to ask ten people what type of exercise they should be doing to burn fat, lose weight, and fire up their metabolism (the body's engine), they would all likely tell you that you need to do 30-40 minutes of moderately-paced aerobic activity on some sort of cardio exercise equipment such as a treadmill, stair climber, or a stationary cycle.

They would probably also tell you that more is better and while 3 times a week is good, 4 or more times each week would be even better. People will tell you this because it has been the mainstream recommendation for fat burning for decades. In fact, these ideas from the so called exercise 'experts' date back to the 1980s. You will also be told that it is productive to reach a certain target heart rate and stay at that heart rate for at least 30 minutes.

Well, things have changed somewhat since the 1980s. More recent research has actually proven that this type of activity is NOT the best way to burn fat, lose weight, or increase your metabolism. Sure, you will burn a few extra calories while you are running to nowhere on a treadmill, but you will not make a complete physique transformation using this type of exercise alone. No amount of cardio activity will ever build you a strong, lean, firm, and shapely body. Only strength training exercise can do this for you.

Modern research has confirmed that, in fact, the activity once considered the be-all and end-all for fat loss can actually be counterproductive to burning fat. Here are some of the reasons why this is the case.

Long duration, low intensity aerobic activity calls upon your stored body fat for energy during the sessions. While this may sound good, it can actually cause your body to create more body fat in reserve after the workout is over so that you will be ready for your next session. Yikes! You are actually training your body to store fat in readiness.

What is worse, this type of activity, when done frequently, trains your cardiovascular  system to be efficient, and thereby it shrinks. This reduces the capacity of your heart and lungs for work as they are getting more efficient at doing easy work (your long duration, low intensity aerobic sessions). This in turn reduces their ability to handle stress.

They are simply not prepared for anything more than an easy workload. And anything that is easy will not yield results even close to what is challenging for the body to accomplish. This can lead to a host of other problems including heart problems. Instead, you should be challenging your heart lung system to increase its capacity, so that it is stronger and able to deal with stress more easily.  How is this done?

The fastest and most efficient way to rev up your metabolism, burn fat faster, and develop lifelong health and fitness is to add lean muscle to your body through strength training - period.

If you want life-changing health and fat loss results in the quickest possible time, then get stronger and build some muscle. When you add lean muscle to your body you will be literally turning your body into a fat burning machine.

When you stimulate your body with proper strength training, the repair and growth process will call upon your stored body fat for energy.  This calorie deficit combined with the repair and growth process will allow you to burn fat all day long, every day long after the exercise session is over. 

And the best part is that it is easy to make this type of exercise part of your life because of its efficiency. You only need 2-3 sessions each week or around 30-40 minutes. Muscle tissue is the stuff that fat burning furnaces are made of.

If you need a comprehensive overview of the metabolic regulation fat loss strategies discussed in this article, be sure to check out Carolyn Hansen's book Hot Metabolism, where she shows you how to take control of your body's fat burning mechanism for optimum results.

Wednesday, September 9, 2009

4 Fitness Tips To Get You The Hottest Legs on the Planet

Without a doubt, a pair of sexy legs will get you more noticed by the opposite sex than anything else about you.

Great legs will even trump an otherwise plain face and make you an immediate object of affection. But if you want to get your legs and butt into fantastic shape you will need to apply the same principals to your exercise and nutrition program that you would use to get the rest of your body into tip-top shape.

Today we know that the cutting edge in exercising for maximum benefits involves speeding up your metabolism to burn off excess body fat. It is also vitally important to that you eat enough high quality food to sustain the higher energy levels needed by an exercise program that can deliver those "to die for hot legs".

So here are 4 tips to help you sculpt those legs of iron which will get you stares from the opposite sex all day long.

1.) Make sure you strength train - No other type of exercise will tone and shape your muscles more quickly than a properly-designed exercise program that utilizes resistance training. You also need to perform these exercises with enough intensity to stimulate your metabolism to the point that you will be burning more fuel every minute of every day, even while you rest. So, your exercise program is going to achieve two important things - the first is the toning and shaping of your muscles, and the second is an elevated metabolism to increase the rate at which you burn fat.

2.) Do not diet  - Restrictive diets cause the metabolism to plummet. This slows down the rate at which you burn fat, and drains your energy levels so that even the thought of exercising becomes a chore. Instead, you only need to cut your daily calorie intake by a couple so that it will fly under your body's radar and not trigger the sense of starvation that causes most dieting plans to fall apart in short order.

3.) Eat more often - Eating 4 to 6 "small meals" each day is really the secret to cranking up your energy levels. That way you can get the most from your time spent exercising, and get the fastest results. Each of these small meals should contain protein, while the balance is made up of fibrous carbohydrates and tons of vegetables. Start your first small meal within an hour of waking and continue on every 2-3 hours throughout the day. For the best results, keep each meal small - around 300 calories, with 20-30 grams of protein.

4.) Crank up the cardio sessions - Instead of doing old fashioned, long, slow, cardio type exercise try adding some short intense bursts of speed to your exercise routines. Warm up first, then speed up for 30 to 60 seconds, then slow right back down to rest. Repeat up to 4-6 times over a 20 minute period for extraordinary fat loss results.

I guarantee that if you make use of these tips you will not only notice a huge difference in how you feel, but you'll see improvements in both your legs and the rest of your body.

To get started on your own plan to kick off the pavement with a pair of smoking hot legs, check out ex-bodybuilding champion Carolyn Hansen's product Hot Legs Workout

Monday, September 7, 2009

Fat Loss System

It's back to work, back to school, and back to your workouts (I hope!) this week.

And I have a special announcement for you.

Finally, the world-famous, time-tested, and proven Turbulence Training for Fat Loss System has finally added Kettlebell workouts in the mix.

And what happens when you combine this revolutionary piece of fat burning exercise equipment with the world's most powerful and popular home workout fat loss system - Turbulence Training?

The answer is rapid fat loss at any age using the Turbulence Training Kettlebell Revolution Workouts.

You'll be able to workout ANYTIME, ANYWHERE with the NEW Turbulence Training Kettlebell Revolution Fat Loss System in your favorite location wearing your favorite clothes while listening to your favorite workout tunes...and you'll still get better results than any machine could ever give you - GUARANTEED.

And you can get your copy of these new workouts for more than 50% off the regular price if you grab your copy today:

=> http://soyman.ttkbell.hop.clickbank.net/

For less than the price of a single workout with an "average" trainer at your local big box gym, you can get a full 20 weeks of Kettlebell Workouts PLUS a special Fast Action Bonus featuring 10-minute Kettlebell Workouts.

But most importantly, you need to hurry over and get your copy at half-off before the sale is over.

Click here to start transforming your body with the latest revolution in Turbulence Training workouts:

=> http://soyman.ttkbell.hop.clickbank.net/

It's time to transform your body before the official end of summer,

Arthur M.

PS - The price is going to DOUBLE when the sale ends...

...so don't miss out on getting your Kettlebell program for half-off here:

=> http://soyman.ttkbell.hop.clickbank.net/

The TT Kettlebell Revolution Workouts are like nothing you've ever seen, watched, or possessed before, and are the result of combining a proven fat loss system - Turbulence Training - and a superior fat burning piece of equipment - the might Kettlebell.

Thursday, September 3, 2009

Your Secret Weapon For Losing Weight

Many people are vaguely aware that their metabolism plays an important part in their weight loss strategies. But few people realize that you can literally manipulate your metabolism for better weight loss results. You can think of your metabolism as your body's engine, and your metabolic rate is the rate at which your body processes the fuel for that engine (in other words, burns calories).

It is a common, but misguided, practice to try to lose weight by eating fewer and fewer calories, to the point of hunger. Along with this restricted diet they add in a recreational type of activity, such as walking, or cycling, or something similar in the hope of losing excess body fat.

Unfortunately, the combination of a restrictive diet and an incomplete exercise program leads to a process that is the exact opposite to what a person is trying to achieve. It actually causes muscle tissue loss, and this sends the body into survival mode, lowering the metabolic rate, thus putting the brakes on fat loss. Most people become discouraged, and simply never understand that the important element that they are missing is a muscle-building exercise.

Any back slide in body composition (muscle/fat ratio) due to a lack of intense exercise is compounded by the natural aging processes of our bodies. At around 25 to 30 years of age the body naturally begins to shed muscle tissue unless you work to keep it. This means that even if you maintain a consistent body weight over a twenty year period, say from age 30 to age 50, you will have significantly less muscle mass.

As you lose muscle mass, you lose all of the calorie burning and metabolic benefits of that highly active tissue. This combination leads to a "slower metabolism." which has become a favorite excuse for many people's weight gain. "I am gaining weight, but it's not my fault my metabolism has slowed down."

This is exactly the opposite of the truth; people are not getting fatter because their metabolisms are slowing down. What is actually happening is that their metabolisms are slowing down because they are getting fatter. For every pound of muscle tissue lost, you lose a little piece of your metabolic power.

If what you want is to lose body fat, you simply need to take the right approach to the problem. In particular, what you need to embark upon is a proper exercise program that contains at least 60 percent strength training exercise. This will keep the metabolism at its highest level during the fat loss process.

The balance of the exercise program should be made up of interval training, which is comprised of short bursts of activity, alternated with rest periods. An example of this would be 8-10 seconds of sprinting then a minute or so of walking, repeated up to 12 times.

Next on the list is a properly balanced nutrition plan that supports the exercise program so enough energy is available to the body to work out at a proper level of intensity (degree of difficulty) to get results. This plan should include 5 or 6 small meals spread throughout the day, no more than 3 hours apart to keep the metabolism humming.

Each meal should contain a protein source. Choose that first and then add a variety of vegetables to the meal. For the best results you need to focus on what you should be eating rather than on what you shouldn't be eating.

Somehow you will need to get your head around the fact that this solution is an ongoing one. There is no endpoint that you are aiming for here. Your body composition will change (unfavorably) to a higher level of body fat to muscle ratio unless you work to keep yourself in good shape. But considering the benefits, this price is really a small one to pay in order that you can look so much better, feel so much better, and also be so much healthier. Seen this way, your decision to embark upon this lifestyle change should be an easy one.

If you need a comprehensive overview of the metabolic regulation fat loss strategies discussed in this article, be sure to check out Carolyn Hansen's book Hot Metabolism, where she shows you how to take control of your body's fat burning mechanism for optimum results.

Wednesday, September 2, 2009

6 Ways to Speed Up Your Metabolism

It is nothing less than a crime of nature, but somehow your best friend can eat ice cream and chocolate without putting on weight while if you indulge it goes straight to your hips. The reason for this cruel injustice lies in your metabolism, that engine in your body that burns calories (fuel) all day, every day. Now, if you could simply increase your metabolism to match that of your friend...

But is that possible? Actually, it is, as you are about to discover.

Because of genetics, some people burn fat faster than others. But age, body weight, diet, and exercise habits also play a role. As people grow older, their metabolism slows down, mainly because they are losing five or six pounds of muscle each decade, starting in their mid-20s - assuming they do not work to keep it.

What does this mean? Well, for one thing, you will likely be burning 100 fewer calories a day at age 35 than at 25. But there are some fairly easy things you can do to stoke your fat-burning potential and there is no reason why you cannot have the same metabolism in your 30s and 40s, and beyond, that you had in your 20s.
So here are some ways to keep your motor running hot:

1. Strength training - Experts say this is the best way to crank up your resting metabolic rate. As you get older this rate drops, but strength training can rev it right back up again. A pound of muscle burns up to nine times the calories a pound of fat does as it is much more active tissue. You don't think you have the time to hit the gym? In fact, you can get great results with only two short 30 minute sessions a week. This is so effective that your metabolism will remain in overdrive for hours after the session ends, burning lots of extra calories.

2. Add interval training - A couple of sessions of short burst training each week will provide a great metabolic boost. You can use any cardio activity or bodyweight exercise for 10-20 seconds and slow the activity, or rest, for 1-2 minutes. Repeat 8-12 times.
For example, sprint 10 seconds, and then walk for 1 minute.

2. Don't overdo calorie cutting - Putting yourself on a low-calorie diet is actually a great way to decrease the likelihood that you will lose any body fat. Your body is programmed to defend your usual weight. So, if you suddenly drop 1,000 calories from your diet, your metabolism will automatically slow down because your body will assume that you are starving and that you need to preserve your existing fat reserves to increase your odds of surviving until the next meal comes your way.

3. Eat breakfast - This may be the most important meal of the day as far as metabolism (and weight loss) is concerned, and breakfast eaters lose more weight than breakfast skippers do, according to studies. Your metabolism slows while you sleep and it doesn't rev back up until you eat again so take the opportunity to get your motor going as quickly as possible each day. 

4. Pile on the protein - Research shows that getting plenty of high quality protein can boost your metabolism, causing you to burn an extra 150 to 200 calories a day. That doesn't mean you have to live on a high-protein diet, but you should have a serving of protein as the center of each meal. Choose it first and add vegetables etc to that base.

5. Go for good carbohydrates - Such as vegetables and fruits and a small amount of grains that do not create a surge in insulin that promotes storage of fat. Refined carbohydrates like white bread, cakes and cookies etc may drive down your metabolic rate and increase fat storage.

6. Eat all day - Eating five to six mini meals every 2-3 hours rather than three larger meals every day keeps your metabolism humming 24/7 and will also prevent you from going without food so long that you become so hungry you overeat. Try not to let more than four hours elapse between meals and make sure each meal includes protein for an extra metabolic boost.

These six methods of boosting your metabolism are hugely effective and will knock off excess body fat in the quickest possible manner. Try it and see for yourself.

If you need a comprehensive overview of the metabolic regulation fat loss strategies discussed in this article, be sure to check out Carolyn Hansen's book Hot Metabolism, where she shows you how to take control of your body's fat burning mechanism for optimum results.