Monday, April 30, 2012

Deadly Chemicals That Are Released From Your Fat Cells

By Kevin DiDonato MS, CSCS, CES

Recent studies have shown that your fat cells could be one of the biggest endocrine organs in your body.

Similar to your thyroid and pancreas, your fat cells release hormones, cytokines, and proteins that can help you lose weight.

However, those same chemicals may also lead to weight gain and increase chronic inflammation (low level inflammation in your body, which can create damage to your cells) in your fat cells.

This can potentially lead to toxic fat cells, which could slow weight loss and increase your risk for developing chronic diseases such as diabetes, metabolic syndrome, and heart disease.

However, there could be a way to increase the secretion of good hormones and reduce the release of bad hormones.

Let me explain...

Good Hormones

There are a number of different hormones, which once released by your fat cells, can help stimulate weight loss.

Two of the most important ones are: Adiponectin and Leptin.

By working together, adiponectin and leptin could help you lose weight and keep it off.

Leptin, as research points out, can help control appetite, energy expenditure, and energy intake.

It is a hormone secreted by your fat cells that has the unique ability to communicate with a part of your brain called the hypothalamus.

By communicating with your hypothalamus, leptin is able to control appetite by telling your brain when you are full.

However, with toxic fat cells, your fat cells are unable to communicate directly with Leptin, so they become resistant to Leptin.

Research shows that leptin resistance could increase your appetite, cortisol levels, and resistance to many beneficial hormones in your body.

Similarly, adiponectin, which is a hormone released exclusively from your fat cells, could aid in the regulation of glucose and fatty acid catabolism.

In overweight or obese individuals, your fat cells secrete less adiponectin, which could lead to your cells releasing more pro-inflammatory cytokines.

However, losing weight could cause adiponectin levels to increase, which could help stimulate weight loss.

Adiponectin and leptin work together, and according some research studies, this combination could reduce insulin resistance and weight.

Changes in your weight (by weight loss) has the potential to increase the levels of both of these powerful hormones, which could help you lose more weight and alter your fat cells for the better.

Bad Hormones

There are many different hormones, which when released by fat cells, act as pro-inflammatory cytokines, meaning they have the ability to increase inflammation (chronic) levels.

When released by your fat cells, these cytokines increase inflammation.  However, as research points out, the same cytokines released from your fat cells can increase inflammation in your body as well as in your fat cells.

This could lead to a bigger inflammatory response, and even more pro-inflammatory cytokines being released from your fat cells.

Increased levels of pro-inflammatory cytokines could increase chronic inflammation levels, therefore leading to even sicker or more toxic fat cells.

This could hinder weight loss and could lead to diabetes, heart disease, metabolic syndrome, and insulin resistance.

Some of the more common pro-inflammatory cytokines released by your fat cells are:

• IL-1β

• IL-8

• IL-10

• IL-18

• Monocyte chemotactic protein-1

• Macrophage migration inhibitory factor

• And many others

What You Can Do

Research suggests that by losing weight, you could alter your fat cells' ability to release more adiponectin AND it could also lead to increased sensitivity to leptin.

Increasing your fat cells' sensitivity to these powerful hormones could reduce the production and release of pro-inflammatory cytokines, which could eventually lead to increased weight loss.

This could improve the health of your fat cells and lead to a longer and healthier life.


N
NEXT: More Bad News About Fat Cells: >>


Saturday, April 28, 2012

3 Common Weight Loss Myths- Debunked

By Kevin DiDonato MS, CSCS, CES

Fifty years ago, adding physical activity and changing your diet, were all you needed to do to lose weight and keep it off.

However, flash forward to today, and the same formula for weight loss does not hold true.

In fact, today there are many other factors which contribute to weight gain, and why for millions of people worldwide, it is much harder for you (and them) to lose weight.

Chronic inflammation, which is low-level inflammation that is present in your body and could signal the start of many different disease processes, is on the rise and could be the leading cause for dysfunctional fat cells.

Dysfunctional fat cells, research suggests, could inhibit your fat cells ability to secrete powerful hormones.  These powerful hormones could be the key to helping you lose weight.

By not secreting these hormones, your body may have a harder time using stored fat, which could prevent you from having a lean and tone figure.

Today, we have debunked some of the common myths associated with your fat cells.

Myth #1: Your Fat Cells Are Just A Storage Unit – FALSE

People once thought of your fat cells as pockets where fat from food goes- allowing for storage of fat to be used for energy later.

Now, however, research suggests that your fat cells are in fact alive and metabolically active.

Your fat cells, commonly known as white adipose tissue, could be the largest endocrine organ in your body.

Just like your thyroid and pancreas, your fat cells release many different hormones, which directly impact your weight loss success.

One hormone in particular, Adiponectin, could help you lose weight and keep it off.

However, research shows that being overweight could cause your fat cells to slow to secretion of Adiponectin and other key hormones, which could make it even harder for you to lose weight.

Chronic inflammation, which is low level inflammation and is always present in your body, could cause your fat cells to become dysfunctional, therefore altering their ability to release powerful weight loss hormones.

Myth #2: Your Fat Cells Can Burn Off - FALSE

Your fat cells shrink but they do not burn off.

This means that during exercise, or cases of extreme fasting, your fat cells release stored fatty acids for use as calories (energy).

This could help to shrink the SIZE of the fat cells.

However, by overeating, there is an influx of calories which your body tends to store as fat.

And this could increase the size of your fat cells.  However, when your fat cells are at full capacity, they send a signal to smaller, un-developed fat cells, to divide and take on more fatty acids.

This could create more fat cells to store extra fatty acids.

Myth #3: What You Put in (and on) Your Body Can Slow Fat Loss – TRUE

There are a lot of factors involved when you are trying to lose weight now then there were fifty years ago,

Exercise and diet do play a role in your body’s ability to burn stored fat, and this could enhance your fat cells ability to secrete hormones, causing you to lose weight.

However, there are certain environmental factors which need to be considered when you are trying to lose weight.

Today, there are more hormones and antibiotics injected into livestock which, once eaten, could alter the hormone levels in your body.

Plus, there are also hundreds of chemicals that you are exposed to over the course of the day, which could also alter your hormone levels and lead to weight gain.

Certain chemicals act as endocrine blockers and potentially could alter your ability to gain lean mass by throwing your hormones out of whack.

This could increase the storage of fats from your blood, making it harder for you to lose unwanted belly fat.

Optimize Your Fat Burning Potential

Research suggests that your body could have toxic fat cells, which could limit your fat cells ability to secrete powerful weight loss hormones.

Toxic fat cells could also increase your risk for developing heart disease, insulin resistance, metabolic syndrome and Diabetes.

NEXT: Discover How To "Detox" Your Fat Cells >>

Friday, April 27, 2012

Stop killing yourself with low-carb diets....

I'm not a "low-carb person" by any means, but I have found something that works wonders for fat loss. And it does involve cutting back on whole-grains.

I recently experimented by substituting more fruits and vegetables for any whole-grains in my diet. The change really boosted my fat loss. After just changing this one little thing for 1 month, I was as lean as I've been in years! So if you're trying to lose fat and look better than ever try this switch.

5 Tips To Burn Belly Fat

Watch the video here.

http://tinyurl.com/c257jev

Here are some easy changes to make.

a) Instead of having toast for breakfast, have an apple.

b) Usually have a side of rice at lunch? Have 1 cup of broccoli.

c) Typically have a bowl of cereal at night? Have an orange and an ounce of pecans (or walnuts or almonds), instead.

Think I'm out to lunch?

Check this study ...

(For science nerds like me, here's the reference: Amer. J. Clin. Nutr. 85: 1465-1477, 2007.)

Woman on a low-fat diet that ate more fruits and vegetables lost more fat than another group of woman on only the low-fat diet.

After 1-year, the low-fat, fruits and vegetables group (LF-FV) lost more weight than another group of woman on the low-fat (LF) diet only.

Why?

The LF-FV group reported being less hungry, thanks to being able to eat more food than the LF group.

So you'll eat fewer calories if you are filling up on fruits and vegetables, while keeping un-necessary fat out of the diet.

And isn't right now the best time to try this?

When you eat luscious fruits like: watermelon, berries, apples, and cherries you can satisfy your sweet tooth naturally, while burning fat!

Find out how to get back in control of your fat loss by eating tasty fruits in place of some of your carbs!

Start burning more belly fat right with a simple switch!

Watch this video!

http://tinyurl.com/c257jev

Arthur M.                      

Drop belly fat FAST (step-by-step what to do)

Did you know that even if you have extra layers of fat covering your abs, you can still get your stomach in KILLER shape for summer in just a few weeks from today?

My buddy Yuri Elkaim is giving you the BLUEPRINT with his revamped 12-week Amazing Abs Solution…

At a steep discount!

BUT, the price is going up TONIGHT, and your $100 discount will be gone for good.

Get Amazing Abs for the summer < < < LAST Chance to Save $100

The question you have to ask yourself is simple:

Do you want to FINALLY lose your love handles, tone up your abs, and look and feel great this summer (and beyond)?

If so, you’re not going to find a more strategic, faster solution than this program.

It’s founded on SCIENCE and it’s strategically designed to transform your belly – from where it is today – to a sculpted work of art in less than 12 weeks.

In fact, you’ll most likely see and feel amazing changes in your waistline and abs in less than 21 days.

How?

Well, other than the amazing “follow-along” abs workouts you get with the program, Yuri is also giving you several FREE gifts to accelerate your body's ability to shed fat…

Including his proprietary 21-Day "Beat the Bulge" Diet Guide.

Click here for the full scoop <-------- LAST CHANCE

Oh, and if it doesn’t work for you? YOU GET YOUR MONEY BACK. Your results are GUARANTEED, or you get a refund.

Look your best in as little as 21 days from now. Look HOT on the beach. Have the confidence that radiates “sexiness” this summer.

This is your LAST chance to get in at $100 OFF, and frankly, your last chance to decide what kind of body you want to be showcasing this summer.

Go now <——- LAST Chance

Arthur M.

P.S. I’d be very surprised if this isn’t the best abs program you’ve ever used.

Just imagine where you could be in just a few short weeks after losing several extra pounds of belly fat and having sculpted abs that look great and feel rock solid.

Imagine how you will feel as you easily slip on those skinny jeans or that dress that *used* to be too tight.

The possibilities are endless when you finally use a program that actually works!

Lose Belly Fat and get Amazing Abs <——- LAST Chance

Thursday, April 26, 2012

BEAT Down Blood SUGAR (with coffee?)

Some awesome new content from Dr. Walsh...


Blood sugar can be a BIG program for people trying to lose belly flab.


But don't worry because coffee can help...even if you don't drink it!


Beat Down Blood Sugar With Coffee  < == helps belly fat go bye-bye

Is your body fat an embarrassment?

This is a letter from your stubborn belly fat.

>>>>Your belly fat is controlling YOU!

This is what your belly fat SAYS TO YOU!

5 Tips To Burn Belly Fat

"I, (your belly fat) DEMAND THAT YOU KEEP PIGGING OUT ON all those FAT AND GREASY FOODS I LOVE!"

If you have excess belly fat...then... your belly fat is in charge of your body!

It says things like this to you!

=== > "Give me an EXTRA LARGE ORDER of those tasty, deep fried french fries!

Oh yah and...

=== >"Order ME another one of those, bacon topped, super greasy 958 calorie hamburgers!"

(All the while...Your belly fat is getting bigger and bigger)

Your belly is happy..

Yum, Yum...and it says...

=== > "Oh yah -- DON'T FORGET --
I'm super thirsty AND I have a horrible sweet tooth! SO HURRY UP AND ORDER ME A JUMBO SIZE DOUBLE THICK Chocolate Shake!'

I know this sounds silly... BUT when you eat junk food to make your belly happy -- YOU KNOW who is in control -- YOUR BELLY FAT IS!

>>>>> YOUR BELLY FAT IS RULING YOUR body!

IT IS WRECKING HAVOC WITH YOUR HEALTH! and it is SERIOUSLY TAKING OVER YOUR LIFE!

Let's be honest here...

DO YOU WANT YOUR BELLY FAT to be the BOSS over your body?

I didn't think so...

Well, I'm thinking YOU ARE AVOIDING EATING RIGHT because...YOUR OLD BELLY FAT IS STILL IN CHARGE OF YOUR BODY...

Am I right?

Sometimes I wonder, what did you ever do to lose belly fat before?

When you were in shape and probably younger -- I know you were one of those people that couldn't wait to get to the beach to show off your body...

Not anymore, NOT these days....

Nope!

Now now you stay in the shade. You wear huge t-shirts, and cover-up clothes so no one can see your belly fat is GROWING... and GROWING!

Besides, being in the shade, is lot closer to the cold beer and the BBQ! And the best part is... when you're sitting in the shade you are avoiding all the fun down on the beach!

NOT!

THAT'S NOT HOW YOU WANT YOUR LIFE TO BE... IS IT?

Kick your belly off it's high horse RIGHT NOW!

Because from now on...YOU ARE IN CHARGE OF YOUR BODY!

Show IT -- WHO IS IN CONTROL NOW RIGHT NOW!

Find out how to get back in control of your body!

Kick that belly fat right where it hurts!

Get the help you need to get rid of it....

Watch this video!

http://tinyurl.com/c257jev

Arthur M.

Do you want AMAZING abs?

I don’t know about you…

But thousands of people (including myself) are  super excited about the "craziness" that is going with the re-release of Yuri Elkaim's Amazing Abs Solution.

And the best part is that since he's committed to helping at 500 people transform their abs and bodies by July 1st, he's throwing in some ridiculous FREE gifts for you and…

A more than 50% discount!

Grab the Amazing Abs Solution here <——– Special $100 discount for you!

But you need to act quick because this special offer ends this Friday April 27th and I would hurry so you can a head-start on sculpting that sexy stomach right in time for the warm weather.

After all, if you’re…

Tired of struggling with and feeling embarrassed about your flabby stomach fat…

Finally ready to feel comfortable enough to wear whatever you want at the beach or by the pool…

Then this is what you’ve been waiting for! And if you want a set of quick workouts (and diet plan) that can help you achieve these goals without going to the gym, wasting hours out of your life, or ridiculous gimmicks that produce no results…

Then the Amazing Abs Solution is for you!

I wouldn’t be telling you about this if I didn’t think it was the best abs program on the
market.

Get Amazing Abs TODAY! <———- Click here?

Arthur M.

P.S. Remember, your special $100 DISCOUNT ends in less than 48 hours. Get the abs you’ve always wanted – finally.

Great abs – done right <———– here’s how!?

Wednesday, April 25, 2012

2 SNEAKY diet tricks that burn belly fat

Well, he's done it again…

Yuri has broken down the barriers and this time has exposed some of the commonly held beliefs about eating and losing stomach fat.

In today's video, he shares 2 sneaky diet tricks that has helped hundreds of his clients lose stubborn and "wobbly" belly fat without depriving themselves of food or compromising their health.

Discover the 2 SNEAKY diet tricks that burn belly fat <----- Watch it here

You see, among other things, Yuri is a registered holistic nutritionist and his nutrition advice is one of health. It just so happens when you eat to improve your health, fat just seems to melt away.

When you watch this video you'll be shocked at how simple, yet powerful, these 2 strategies are for shedding fat and bettering your health.

*Spoiler alert*…

He's even going to show you one nutrition strategy that reduces your fat-storing hormones by up to 70%, while increasing your fat-burning hormones in less than 24 hours.

This is wicked stuff.

Discover2 SNEAKY diet tricks that burn belly fat <----- Watch it here

Arthur M.

Tuesday, April 24, 2012

Fat Loss Workout for Beginners

by Ed Scow, NSCA-CPT (aka The Fit Dad) - Fitness and Nutrition Expert to the true superheroes - busy Moms and Dads! and Author of Fat Loss To Go

Are you looking for a Beginner Workout?

Have you never done a fat loss workout and just need to get something started, that won’t have you unable to get out of bed the next morning because you’re so sore?

Or maybe you’ve done a workout program in the past, but you’ve taken a couple years, or decades, off and want to get started again and are looking for a new workout for beginners.

That’s a very wise move on your part because workouts for beginners should be a lot different than a fat loss workout designed for someone who’s been training regularly for years.

Workouts for beginners should be focused a lot more on “foundation” type movements that will help strengthen every single part of your body before you move into more difficult moves that work your muscles harder.

When I say foundation type movements I’m usually referring to movements that really work the core.

Exercises like planks, push-ups, bird dogs, minor twisting movements, rows, etc.

All of those exercises I mentioned above should be included in any workout for beginners.  They should never be excluded.

The reason is that most beginners have very weak cores.  You probably sit too long, which gives you a weak low back and stomach.  While sitting you probably round your shoulders, which makes your chest tight and makes your upper back weak.

Not only are you sitting too much, but you’re not very active otherwise, which is why most workouts for beginners don’t have too much volume.  It’s wise to start out slowly and build up.

All of those things need to be corrected before getting into a more intense workout.  If they’re not, you’ll most likely injure yourself before you reach your goal.

Here’s an example of a workout for beginners:

Perform these exercises in a circuit fashion, moving from one exercise to the next with little to no rest.  When you’ve done every exercise once, rest 60-90 seconds and repeat once.

1A)  Push-up – 8 reps

1B)  Bodyweight Squat – 10 reps

1C)  Plank – 20 seconds

1D)  Hip Extension – 10 reps

1E)  Bird Dog – 10 reps

1F)  Stability Ball Back Extension – 8 reps

After you’ve completed that workout for beginners twice, that’s it.  You’re done.

This workout for beginners, if done properly, will strengthen your core as well as the rest of your body and prepare you for upcoming fat loss workouts.

Do that workout for beginners 2-3 times per week for 2 or 3 weeks, while mixing in some beginner interval training before moving on to more intense exercises.

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

Ed Scow, NSCA-CPT (aka The Fit Dad) - Fitness and Nutrition Expert to the true superheroes - busy Moms and Dads! and Author of Fat Loss To Go

Ten Pounds Of Belly Fat…

Ok, so if you'd like to lose ten pounds of belly fat or more, well, this might be the most important three minutes of your entire life.


Trade Ten Pounds Of Belly Fat For Ten Pounds Of "This?"  < == strange, but true

The 3-step formula for amazing abs

Our friend and fitness expert Yuri Elkaim is really "stacking the cool" this week because he just sent me another great video on how to get amazing abs.

In this video, he divulges his 3-step formula for getting amazing abs and it's loaded with actionable exercises and quick workout ideas that you can benefit from in minutes.

Watch it here < < < Click Here!

I personally really enjoyed the part (around the 4:00 mark) where he compares the fat burning effect of sit-ups vs. the clean and press (a full body exercise) - it's very powerful and it will probably give you one of those "ah ha" moments.

This is easily one of the best ab training videos I've come across and I know you'll feel the same way.

Click here to watch "the 3-step formula for amazing abs"

Enjoy!

Arthur M.

Monday, April 23, 2012

Fat Bugs In Your Belly?

Could some strange little "fat bugs" in your belly make losing stomach fat MUCH easier?


Some of the calorie burning numbers are astonishing, so you definitely want to know this info.


Burn 500 More Calories Per Day With Fat Bugs?  < == amazing new discovery

#1 Ab Exercise That Is Hurting Your Back

My friend and fellow fitness expert, Yuri Elkaim has just put up a brand new video showing you the #1 ab exercise that is hurting your back…and your chances of losing belly fat.

=> Watch it here

If you want to know how to train your abs properly in order to lose belly fat and finally see some definition in your abs, then watching this video is the first place to start.

#1 Ab Exercise That Is Hurting Your Back <=== FREE video

Arthur M.

Sunday, April 22, 2012

Eat Grapes For Weight Loss?

By Kevin DiDonato MS, CSCS, CES

Adiponectin is a powerful protein that is produced and secreted by your fat cells.

And this hormone may play a vital role in your energy metabolism.

Adiponectin plays a similar role as Leptin, communicates with your brain, and may control energy levels and nutrient metabolism.

The role of adiponectin in your body is glucose and fatty acids metabolism.

Certain diseases, such as diabetes and obesity, may contribute to lower levels of adiponectin.

And this may increase your risk for developing chronic diseases like diabetes, certain cancers, and heart disease.

But it does not affect JUST obese individuals.

Let me explain…

Overweight and Your Health

Being even 10 pounds overweight may lead to significant changes to your cells.

And these metabolic changes may reduce your body’s ability to utilize powerful hormones responsible for weight loss, fat metabolism, and blood sugar control. In fact, your cells may be RESISTANT to certain hormones.

If you are 10 or more pounds overweight, your production and secretion of 1 powerful protein, adiponectin, may be significantly lower.

And losing weight may increase your adiponectin levels.

Increased levels of adiponectin AND leptin may REVERSE insulin resistance in mice.

So how can you increase your levels of adiponectin?

I am glad you asked!

Resveratrol and Adiponectin

There are many factors responsible for increasing your adiponectin levels.

And all of them work to produce and secrete adiponectin from your fat cells.

But there may be a new PLAYER in the production of adiponectin.

DsbA-L is an important protein that may increase intracellular levels and the secretion of adiponectin.

Increased levels of DsbA-L may be an integral component in the formation of adiponectin and the secretion of adiponectin in adipocytes (FAT CELLS).

And decreased levels of DsbA-L may also decrease your levels of adiponectin.

In fact, overweight or obese individuals may have decreased expression of DsbA-L, which may account for the similar decrease in adiponectin.

And this may spell trouble for your WEIGHT LOSS.

But there is new evidence that resveratrol may play a crucial role in increasing the expression of DsbA-L in your blood.

And this may increase your adiponectin levels.

Resveratrol, a powerful polyphenol which is found in the skin of grapes and in red wine, may play a powerful role as an antioxidant and an anti-fungal component.

In humans, resveratrol may provide an anti-inflammatory and anti-cancer effect, better control of blood glucose, and other beneficial effects for your cardiovascular system.

Now resveratrol may potentially increase adiponectin levels.

Resveratrol may promote the multimerization, or the assembly of the components of certain cells, at cellular levels of adiponectin.

By suppressing the expression of DsbA-L, researchers noticed a similar decrease in adiponectin.

However, by suppressing the AMPK and FOXO1 pathways, they noticed a down regulation in the expression of DsbA-L, which also decreased adiponectin levels.

They noted that resveratrol increased the expression of DsbA-L and the production and secretion of adiponection.

And this may have been accomplished by an independent Sirt1 channel.

The researchers concluded that expression of DsbA-L plays a critical role in resveratrol’s ability to affect adiponectin levels, both on intracellular and circulating levels.

Your Diet Matters

Resveratrol, which is a naturally occurring polyphenol found in the skin of grapes, wine, and other berries, may possess antioxidant power.

It may provide anti-inflammatory and anti-cancer effects, lower blood sugar, and other potential benefits for your cardiovascular system and the rest of your body.

Now, resveratrol may increase the expression of a powerful protein, which may be produced and secreted from your fat cells.

By increasing the expression of DsbA-L, resveratrol may increase the production of adiponectin in your fat cells.

And this may increase glucose and fatty acid metabolism, which may aid in weight loss.

By increasing adiponectin levels, you may stimulate weight loss through fatty acid metabolism.

Increasing your intake of grapes and other berries that contain resveratrol may increase your body’s ability to burn fat, and may aid in weight loss.

Or, you can do things the easy way!

Prograde Genesis is a powerful greens powder, which is rich in powerful fruit extracts.

And this special fruit extract blend contains a nutrient which acts in a smiliar way to resveratrol.

However, pterostilbenes may be even MORE POWERFUL than resveratrol.

And this powerful nutrient is found in Prograde Genesis.

Pterostilbenes may halt inflammation by preventing damage associated with free radicals.

It may also be a powerful fighter against certain cancers, by turning on genes which may cause cancer cells to turn against themselves.

Prograde Genesis may increase your ability to suppress inflammation and increase your FAT BURNING potential, but also may stop cancer cells dead in their tracks.

Try a box of the best tasting greens drink on the market!

Continue >>

References:
Wang, Z.  Scherer, P.  DxbA-L is a versatile player in adiponectin secretion.  PNAS.  2008.  Vol. 105(47): pp. 18077-18078. Wang, A.  Liu, M. Liu, X.  Don, LQ.  Glickman, R.  Slaga, T.  Zhou, Z.  Liu, F.  Up-regulation of Adiponectin by Resveratrol.  THE ESSENTIAL TOLES OF THE AkT/FOXO1  AND AMP-ACTIVATED PROTEIN KINASE SIGNALING PATHWAY AND DsbA-L.  The Journal Of Biological Chemistry.  2011.  Vol. 286: pp. 60-66.

Friday, April 20, 2012

Fat Loss Rules To Live By - Part 2

By Kevin DiDonato MS, CSCS, CES

1. Consume Green Tea or Water instead of calorie-filled drinks such as soft drinks. Green Tea has many health benefits and you should be drinking 1ml of non-caffeinated fluid for every calorie that you consume. This works out between (8-12) 8oz glasses of Green Tea or Water a day.

2. Balance your fat intake for the day. One-third should come from saturated fats, 1/3 from monounsaturated fats, and 1/3 from polyunsaturated fats. Again, ensure you’re consuming antioxidant-rich Omega-3 Essential Fatty Acids by incorporating EFA Icon into your nutritional plan.

3. Consistent fat loss requires good habits. If you want to create good habits, then you need plan. Therefore, map out your meals every day and follow them. If you follow your plan everyday for 2-3 weeks, you will form habits that become part of your daily routine and part of your life.

4. Incorporate “superfoods” into your meal plan on a daily basis. Some examples are salmon, low-fat plain yogurt, tomatoes, spinach, mixed berries, whole oats, mixed nuts, olive oil, flax seeds(or flax meal), green tea, and various beans. Many of the super nutrition found in these “superfoods” are also found in
VGF25+.

5. Keep total fat intake under 30% for the day. This can easily be accomplished by avoiding “extra” fats such as butter, sour cream, mayonnaise… This doesn’t mean you have to completely eliminate these items, just use them sparingly and avoid adding them to foods whenever possible.

6. EXERCISE! Yes, you can lose weight just by changing your eating habits. But very few people succeed long-term - and it takes much longer to lose fat - when they don’t exercise. And something most people don’t realize is just how critical ingesting the research-proven Protein to Carbohydrate ratio is to optimizing the results of your workout efforts.

7. Record what you eat and drink. You will be amazed by what you find. Keeping a food journal is critical to your success because you need it to evaluate and analyze your current eating patterns. If your fat loss efforts are stagnant, the answer can usually be found in your food journal.

8. Follow the 90% rule. If you can follow your plan 90% of the time, you will soon see unwanted fat melt off your body. However, if you find yourself breaking these rules more than 90% of the time, your chances of failing increase significantly.


How To Shrink Your Fat Cells >>


Fat Loss Rules - Part One >>

Can The Juice Of Pomegranates Help You Lose Weight?

By Kevin DiDonato MS, CSCS, CES

Pomegranates have been used for hundreds, if not thousands of years as a way to better your health.

People have used the leaves, tree bark, flowers, and juice as a way to control symptoms associated with diarrhea, acidosis, hemorrhage, and acute microbial infections.

In fact, it has been shown that pomegranates, due to the high levels of polyphenols, flavonoids, anthocyanin, and tannins, could possess powerful health-related benefits.

According to some research, these powerful molecules found in pomegranates have been shown to possess anti-inflammatory, anti-oxidative, and even anti-tumor effects.

Plus, according to a study in the International Journal of Obesity, pomegranates could play a powerful role in curbing obesity.

Let me explain…

Pomegranates and Obesity

Obesity has quickly become a global threat that has the health of the world’s population backtracking, trying to curb the obesity epidemic.

In fact, there are more people classified as overweight or obese than ever before.

One method for slowing the rise, research shows, is through altering dietary patterns and making smarter choice when it comes to what is going into your mouth.

Including the right mix of fruits and vegetables, lean cuts of grass-fed beef, poultry, fish, and chicken, and ingesting healthy fats, are just some of the ways that you can prevent or slow obesity.

Now, however, research is showing that including pomegranates into your daily routine could slow weight gain and help lower cholesterol.

The purpose of this study was to see the mechanism that pomegranates have in preventing weight gain.

They used both female and male obese mice, and separated them into two groups: one group consumed a high-fat diet (which was used to raise obesity levels of the mice) until they were 20% higher than the normal diet group, the other groups was a normal (placebo) group.

After the mice reached their weight, the researchers closely monitored food intake.
 
They also took baseline measurements of body weight, adipose pad weight, serum total cholesterol, triglycerides, glucose, and HDL (good) cholesterol.

Once they were 20% higher, the obese group was administered 400 or 800 mg/kg/day of pomegranate flower extract.

They also wanted to look at dietary fat absorption.

They administered 800 mg/kg/day in combination with a fat (lipid) mixture.  They analyzed triglyceride levels at one, two, three, four and six hours after treatment.

The researchers showed the group administered pomegranate flower extract showed a significant decrease in body weight, energy intake, and lower adipose pad weight.

Also, they rats showed that the rats given the pomegranate flower extract showed a decrease in total cholesterol, triglycerides, and total cholesterol/HDL ratio.

The ratio between total cholesterol and HDL is an important indicator of your risk for developing heart disease.  A higher number could indicate an increased risk.

They noted that the pomegranate extract group had a slower rise in serum triglycerides, plus a decreased absorption by the intestines of dietary fat.

From their results, the researchers concluded that pomegranate flower extract could inhibit the development of obesity and hyperlipidemia in high-fat fed, diet induced, obese mice.

They also concluded that this change could be partially mediated by inhibiting pancreatic lipase, which could decrease energy intake.

Pancreatic lipase is an enzyme that is released by the pancreas and has been shown to breakdown dietary fats into monoglycerides and free fatty acids.  Decreasing pancreatic lipase, some studies suggest, could result in more fat being excreted by the body, which may mean less fatty acids are able to be stored.

Amazing Power of the Pomegranate Fruit

Pomegranates have been used for many years as a way to control diarrhea symptoms, hemorrhage, and even acidosis.

Now, however, the pomegranate has been shown to also possess anti-obesity effects by suppressing your desire to eat and inhibiting a powerful enzyme from being released from your pancreas.

Many people only include the juice of the pomegranate, but it has been shown that you can use all parts of the plant including the flowers, tree bark, and the leaves.

Although this research still needs to be verified, including pomegranates could be an easy preventative way to slow weight gain and lower negative blood markers associated with heart disease.

NEXT: Learn Even More Reasons Why The Pomegranate Is So Important To Your Health >>

References:
Al-Muammar, MN.  Khan, F.  Obesity: The preventative role of the pomegranate (Punica granatum).  Nutrition.  2012. [Epub ahead of print] Lei, F.  Zhang, XN.  Wang, W.  Xing, DM.  Xie, WD.  Su, H.  Du, LJ.  Evidence of anti-obesity effects of the pomegranate leaf extract in high-fat diet induced obese mice.  International Journal of Obesity.  2007. Vol. 31:pp. 1023-1029. doi: 10.1038/sj.ijo.0803502.

Thursday, April 19, 2012

5 Fat Loss Mistakes -- Most People Make

I'll get straight to it.

Ever wondered what the 5 biggest fat loss goof ups are?

I see men and women sabotaging their fat loss efforts everyday...fix these, and you'll lose the fat you hate!.

>>>> FAT LOSS MISTAKE # 1

Not having support for your fat loss - is #1.

5 Tips To Burn Belly Fat

Ever had a partner, spouse, family member or friend that kept taking you to places to eat that constantly sabotaged your weight loss efforts? Many people struggle with that and don't know what to do about it. Trying to lose fat without social support is the wrong way to go about this.

It's best to have your doctor, your workout partner, your partner or spouse, your coworkers, and your friends all helping you and supporting you with your fat loss goals.

Research shows that you'll benefit most from a health professional (i.e. a trainer) and a workout partner that is also successful - because they lost the weight before you and have kept it off. Get those two people on your team first, and then work on the rest of the group and you will lose the fat much easier.

>>>> FAT LOSS MISTAKE # 2

2) Not using a structured program - is # 2.

If you've made this mistake, and most people do... don't beat yourself up too much. If you ever go into the gym and wonder what you are going to do first, you're already wasting your time - even before you choose what exercises to do! Don't sabotage your exercise efforts before you even start!

Get a plan, know what you have to do, stick to it, and see it through. That way, no wasted time wandering around the gym deciding where to start and no distractions either...

>>>> FAT LOSS MISTAKE # 3

3) Not changing your workout after 4 weeks - is # 3.

To be honest, if your workout plan has not worked to help you lose fat then it is time to start over. If it hasn't worked yet, why do you think it's magically going to start now? Change your work out or exercise frequently so you don't get bored! You'll get more results and you'll have more fun!

>>>> FAT LOSS MISTAKE # 4

4) Not realizing your results will come from eating the right fat burning foods nutrition more than they will from exercising is #4.

I know you want to lose your excess body fat.

But you have to face the fact that you have to eat right for fat loss.

You can't starve yourself or exercise like a lunatic --  if you continue to pig out on junk food and expect to lose fat. No diet and exercise program is that good. None.

Sensible eating habits beats over exercising every time.

Eat whole, natural foods in 6 smaller meals each day. Get lots of fiber, lots of protein, and eat fresh vegetables. Watch the fats -- avoid trans fats. Drink lots of water and tea to keep you hydrated so you can burn the fat!

Losing FAT this way is simple, so effective.

Eat for energy and help boost your fat burning furnace!

Get meals plans for men and women in Dr. Gabriel's Healthy Way Diet Guidelines at:

http://tinyurl.com/c257jev

>>>> FAT LOSS MISTAKE # 5

5) Not knowing when you are eating stuff that MAKES YOU FAT!.

I get emails everyday from readers asking if they can add even more exercise, cardio and more lifting to their current workout plans. After all, if some is good, more harder, exercise must be better?

Sorry, but you have to draw the line somewhere.

You can't keep adding more and more exercise.

First, there is diminishing returns from each additional set you do, and from extra cardio. Second, your body can breakdown fast from too much work, particularly when you are dieting. Overtraining and low calories go together like oil and water. Neither of these combos will make your fat burning machine do its job to burn fat.

Stick to high quality nutrition, and high-quality fat burning exercises.

The only thing that matters is your fat loss results.

Not muscle soreness, not feeling exhausted after each workout, and not feeling deprived of food because you are starving yourself.

Fat burning based exercise and quality food = a leaner body.

Get started right. Watch the videos that explain all about how to eat right for fat loss the Healthy Way here:

http://tinyurl.com/c257jev

To your fat loss success!

 

Wednesday, April 18, 2012

The 3 Best Love Handles Exercises

Have you been trying in vain to lose your side fat?  Check out 3 of my favorite abs exercises that target your love handles.

by Ed Scow, NSCA-CPT (aka The Fit Dad) - Fitness and Nutrition Expert to the true superheroes - busy Moms and Dads! and Author of Fat Loss To Go

I’m not a big fan of going to commercial gyms or health clubs to get workouts done.  I think they’re largely a waste of time.  

But I recently found myself using one while traveling.  I was getting cabin fever because the conference was in the same hotel I was staying, so I'd eat breakfast, sit in the conference till lunch, then go back until dinner and then go back to the hotel room after dinner.  If you've ever traveled this way then you know how horrible it can be! 3 best love handles exercises

Going in I knew what I was going to find and I wasn’t disappointed…or maybe I was. I guess it depends on your perspective.

I saw person after person doing love handles exercises, or at least what they thought were love handles exercises and they were doing the wrong ones.

They were spending all their time on the floor doing crunch variations, twisting and torquing their bodies into weird positions just so they could work those hard to reach obliques.

I saw people working on the abs machines that are supposed to work the love handles, but they’re largely $4000 pieces of junk.

To truly work your obliques, or your abdominal region in general, you’ve got to get out of the mindset that crunches are the one and only way to accomplish losing stomach fat.

It’s simply not the case. In fact, crunches will do little to nothing in terms of burning fat, let alone burning off the love handles.

You need to work a lot more muscle and you need to pick more challenging exercises than what you’re typically used to.

Here are my 3 favorite love handles exercises and a short description of how to do them.

1) Side Plank – This is truly a killer and was recently shown in a study to be far more effective than side crunches at working the love handles. To perform the Side Plank lie on your side with your forearm (lower arm) on the ground and your upper arm straight down from your shoulder.

Place your feet one in front of the other, then raise your hips off the floor so your body forms a diagonal line from foot to armpit and the only part of you that’s on the floor is your forearm and feet. Hold for 15-20 seconds then rotate onto the other side.

Once you can get to the point where you can comfortably hold each side for 15-20 seconds you can make it more difficult by raising your top arm straight into the air and your top leg straight into the air. This will make you more unstable which makes your obliques (love handles) have to work all the more harder to keep you from falling over.

Or if you need to start with an easier variation you can bend your legs at the knee and place your knee on the floor that way there is less of your body to support.

2) Cross Body Mountain Climber – This is one of my favorite abs exercises and not just because it’s great at working the sides of your abdomen but because it’s a great metabolic exercise which is just a fancy way of saying that it’ll kick your butt and make you breathe heavily!

To perform this exercise, get on the floor in the top push-up position so only your hands and feet are on the floor. Brace your abs, and then bring one knee up toward your chest but point it toward the opposite elbow.

So if you brought your right knee up first you would bring it toward your chest, then point it toward your left elbow. Extend your leg back to the starting position and immediately bring your opposite leg up to the opposite elbow.

I usually instruct clients to do this exercise for time rather than a certain number of repetitions and it varies from 20 seconds to 40 seconds, but if you'd rather do it for a set number of reps, then shoot for anywhere from 10-20 per leg. love handles exercises to lose stomach fat

This love handles exercise should be done quickly and explosively so you look like you’re running along the floor…only you’re not truly running because that would look of weird.

3) Push-Up Plank Extension – The plank extension variations are the types of exercises that if you see them done don’t look very hard, but if you do them properly they knock your socks off at their difficulty and effectiveness.

This is not only a great love handles exercise, but a great full body exercise, which will burn more fat and make you stronger all over.

To do it, get down into the top push-up position so only your hands and feet are touching the floor. Brace your abdominals and extend one arm straight out in front of you until it is parallel to the floor. Hold for 1 count, then return to the starting position and repeat with the other arm. Continue back and forth until you’ve completed 6-10 extensions with each arm.

Make sure that you keep your abdominals braced and don’t rock back and forth as you’re extending your arms otherwise you turn a great love handles exercise into a worthless one.

To make it easier, spread your feet wide. To make it more difficult, bring your feet closer together or raise one foot off the floor.

Performing these 3 love handles exercises either before or after your regular workout will take your fat burning intensity up a notch and will help carve a rock hard stomach.

You can add them in a couple different ways. You can do them in a circuit after your regular workout, performing each exercise in a row with no rest between, or you can pair them up with an exercise like squats or push-ups in a superset fashion to give a little extra kick to your workout.

I recommend the second option because doing all 3 in a row will put quite a bit of tension on the shoulders and you don't want that to limit your workout quality.

Either way it turns your regular workout into an effective love handles workout.

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

Ed Scow, NSCA-CPT (aka The Fit Dad) - Fitness and Nutrition Expert to the true superheroes - busy Moms and Dads! and Author of Fat Loss To Go

Fat Loss Rules To Live By

By Kevin DiDonato MS,  CSCS, CES

Diet, exercise and sleep are sure fire ways to help you lose weight and keep it off.

However, today there is more information available to you for weight loss, that sometimes you can get overwhelmed.

We have made it easy for you to lose weight and keep it off.

Here are 7 simple fat loss rules to help you lose weight and change your body forever!

1. Eat 4-6 small meals day a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your metabolism to burn more calories.

2. Consume whole foods that are high in fiber and low in sugar, such as lean protein sources (lean beef, chicken, fish, and whey protein), fruits & vegetables (oranges, apples, strawberries, blueberries, broccoli, peppers, asparagus, carrots, nuts (almonds, cashews, & walnuts), and whole grains.

3. Eat low-glycemic carbohydrates such as vegetables, whole-wheat products and oatmeal instead of refined processed carbohydrates which usually come in a box or a bag.

4. Consume 25-35 grams of fiber per day. Fiber will help satisfy hunger pangs as well as control insulin and blood sugar levels which tend to promote fat storage.

5. Eat some type of lean protein at each meal. Protein helps to satisfy hunger and provide the necessary building blocks to maintain lean body mass while losing body fat.

6. Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, Omega-3 fortified eggs, or other Omega-3 products. Healthy fats are great antioxidants as well as help with brain function and many other essential processes that take place in the body on a daily basis. Essential Fatty Acids, according to clinical studies, could also help prevent certain diseases. To guarantee you’re consuming enough Omega-3 supplement your diet with EFA Icon.

7. Eat 5-10 servings of fruit and vegetables a day to meet your micronutrient needs. Vegetables also contain a good amount of fiber and help to control appetites and curb hunger. Additionally, VGF25+ provides the power-packed nutrition of 25 whole vegetables, greens, and fruits in a convenient “super pill.”


For More Information On Fat Loss >>

Tuesday, April 17, 2012

3 Weight Loss Foods

Looking for a few simple and easy foods to help you and your family lose weight and get healthier?  Here's a quick list of 3 simple weight loss foods to help you get rid of the extra flubber and increase your energy.

by Ed Scow, NSCA-CPT (aka The Fit Dad) - Fitness and Nutrition Expert to the true superheroes - busy Moms and Dads! and Author of Fat Loss To Go

What do you think of when someone mentions the phrase "Weight loss foods?"

Do you think of foods that come in boxes pushed in commercials or maybe foods that taste like cardboard?

I hope not because foods that really help you lose weight don't taste like cardboard, nor do they come packaged in cardboard.

Weight loss foods are loaded with nutrition, low in calories and taste awesome!

I have a couple guidelines when it comes to choosing good weight loss foods, but the biggest is taste. If they don't taste good, I wont eat emand neither will you. Why would anyone eat a food that didn't taste good, even if it did help you lose a few extra pounds?

I sure as hell wouldn't and I can't imagine you would either.

Here are a few of my favorite foods to help you lose weight.

1) Spinachweight loss foods

I'm not talking about the mushy stuff Pop-Eye eats. I'm talking about the deep green leafy stuff you can use for salads, or as toppings in healthy wraps or even throw in a smoothie (you cant taste it).

I'm a big routine guy and try to have a big, nutrient-dense salad every day for lunch and the main ingredient is spinach.

It tastes great, is loaded with the all-important fiber, which is a must for any weight loss food.

It's very filling, especially when you put it into context with its total calories as a serving is wicked low in total calories.

It's also loaded with vitamins, minerals and phytonutrients.

You do need to be careful with cleanliness, though as spinach is one of the most tainted foods available and this is mostly due to runoff from nearby livestock growers.

2) Bell Peppersbell peppers are a great weight loss food

I never used to be much of a pepper eater because I stupidly assumed all peppers were hot, when that couldn't be further from the truth.

Once I got over my silliness and started eating bell peppers, I fell in love with the colorful food.

They make the list for weight loss foods because, just like spinach, they're low in total calories yet rich in nutrition.

You should try to get a variety of colors and don't just stick with one. The reason for this is that the reason they come in different colors is because they're rich in different nutrients specific nutrients give them the red, yellow or green coloration.

You can slice them up and add them to salads, burgers or sandwiches. You can stuff 'em with a mixture of quinoa, and other spices and vegetables or slice 'em up and dip them in a healthy dip like hummus and enjoy as a snack and still lose weight.

3) Apples

I love, love, love apples. They're one of my favorite foods whether you're trying to lose weight or just be healthy.

They're a good source of fiber one apple has 4-5 grams of fiber.

They're high in water, which when combined with the fiber makes them a filling snack.

They're low in calories and high in vitamins.

They are one of natures perfect foods. Eat em as often as you can!

The great thing about these 3 foods is that they're easy enough for the whole family to enjoy.

I've always insisted that if you can eat healthy as a family, long-lasting weight loss is easy. Get your significant other and kids to eat like you, and watch the health of your family soar!

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

Ed Scow, NSCA-CPT (aka The Fit Dad) - Fitness and Nutrition Expert to the true superheroes - busy Moms and Dads! and Author of Fat Loss To Go

Monday, April 16, 2012

Burn fat and build muscle at the park

10 Exercise Bodyweight Workout For You

Special Report by Craig Ballantyne, CSCS, MS, Men's Health featured writer

It's the perfect time of year for bodyweight training.

It's not too hot anywhere in the world, from California to Sydney, Auckland to Alaska, Boston to Barcelona, and all the other cities in between.

It's a great time for training and you can take this 10-exercise bodyweight session to the park.

This is Workout A from Phase 3 of Craig Ballantyne's 6-Month Turbulence Training Bodyweight Manual.

By the way, here are a few exercise substitutions if you do this one at the park without a stability ball:

- For 1B, put your feet on steps instep of the ball
- For 3A, do 1-Leg RDL's instead of 1-leg curls
- For 5B, do mountain climbers instead of the jackknife

1A) Prisoner Squat (15 reps)
1B) Feet on Ball Pushup (12 reps)
2A) Bulgarian Split Squat (12 reps)
2B) Chin-up (Max-1)
3A) Stability Ball 1-Leg Curl (10 reps)
3B) Spiderman Pushup (6 reps)
4A) Walking Lunge (15 reps)
4B) Side Plank Leg Lift (8 reps)
5A) Rotate Lunge (10 reps)
5B) Stability Ball Jackknife (15 reps)

You can finish with intervals, or do intervals the next day when you have a day off from bodyweight exercises.

It's the perfect plan for the park, the gym, or your home.

So get your 101 bodyweight exercises here that give you a 6-Month program for losing fat and gaining muscle:

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Sunday, April 15, 2012

Why Do You Want To Lose Weight?

Do you know why you want to lose weight and get in better shape?  Is it for your kids, because you made a deal with yourself, or maybe you just want to look better? Stick with me and please read this...it could make or break your results.

by Ed Scow, NSCA-CPT (aka The Fit Dad) - Fitness and Nutrition Expert to the true superheroes - busy Moms and Dads! and Author of Fat Loss To Go

Whenever I start working with a new client, I always start by asking a simple, yet very important question. While I say "simple" that doesn't mean it's always easy to answer...it's usually not and requires much more digging on my part until we come to the right conclusion.

It's not grandiose in the sense of telling you which foods will help you lose a bazillion pounds of fat, or leave you with enough energy to jump to the moon and back - both of which are immensely important - rather this is something a bit different.

It's more "mental" and involves a very simple question...

Are you ready?

Why are you doing what you’re doing?

And by that, I’m of course referring to your fitness/weight loss goals and not why you’re watching another episode of “American Idol” or “Real Housewives of New Jersey”.

In the common sense of the phrase that’s not incredibly personal, yet it is quite personal…at least it SHOULD be.

Seriously. Why are you doing what you’re doing? Why did you set your goals?

Why do you want to lose 15 pounds by March 15?

Why do you want to lower your cholesterol by 50 points?

Why do you want to lose stomach fat, be more defined and stronger?

Do you know why?

Have you sat down and thought about why you actually want to achieve those goals?

Sure you want to lose 15 pounds to look better, but why do you want to look better?

It doesn’t matter if it’s for vanity or health, but you MUST know that reason.

They keep you on track and give your goals a “life.”

It’s far too easy for us to get off track. We chase “shiny things,” let others dissuade us (which is infuriating), allow ourselves to give up when the times get tough, or make the mistake of looking at things from a small perspective and having that strong “reason why” will make you stick with your goals.

Remember that your goals are yours and belong to no one else. They are yours and what someone else is doing, or wants you to do, or says shouldn’t matter if it doesn’t fit with your goals.

If you went the entire month of December and “only” lost 2 pounds (in the toughest month of the year to lose weight), that’s NOT a failure and you should not give up or move off your path…a path you know will work.

If your friend decides to try a fad diet and tries to convince you, but you know you will achieve your goal, and maintain it, with the healthy track you’re on, remember your “reason why” and kindly tell her to “buzz off.”

On the other hand, if you don’t know your “reason why,” you won’t have the strength to stick it out and will fall flat on your face within a month or two, become infuriated, give up and try again some other time – most likely with the same end result.

Make sense?

What I want you to do is take a few moments and really think about why you want to achieve your goals, and then write them down and if you haven’t written any goals yet…do that immediately!

Okay?

Now rock on with your bad self!

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

Ed Scow, NSCA-CPT (aka The Fit Dad) - Fitness and Nutrition Expert to the true superheroes - busy Moms and Dads! and Author of Fat Loss To Go

Friday, April 13, 2012

4 Friday Fat Loss Factoids

Today I've got four fat loss tips for you that are perfect for Friday.


4 Friday Fat Loss Factoids  < === perfect for this coming weekend

Monday, April 9, 2012

Low Carb Induction Plans: What Can You Eat?

Low carb induction plans will kick start your low carb diet, often resulting in excellent weight loss in the first couple of weeks of your diet. In most cases, you are advised to follow the low carb induction phase for only two weeks. After that, you will begin adding some of the 'forbidden foods' into your eating plan in carefully limited quantities.

Low carb induction plans vary from program to program. In this article we will first consider the best known low carb way of eating, the Atkins diet, and then move on to look at some of the other popular low carbohydrate diets.

Atkins Low Carb Induction: What You Can Eat

For the first two weeks of the Atkins diet you can eat:

1. Foods that contain zero or minimal carbohydrate, in unlimited quantities. This includes unprocessed meat, fish, seafood, butter and cooking oils. Processed meats like ham, along with anything that comes in a sauce or coating, are not carb-free.

2. Low carb foods, in limited quantities. You can have up to 4 oz cheese per day (but not soft cheeses like cottage cheese). You can also have green and low carb vegetables, provided you count the carbs in them (see item 3 below). Low carb vegetables include mushrooms, onions, tomatoes, eggplant as well as most green veggies. Avocado is limited to half an avocado per day. Eggs can be eaten but they contain some carbohydrate which must be counted, as does heavy cream (limited to 2-3 tbsp per day).

3. Whatever you eat, you must count the grams of carbohydrate in each food and ensure that you do not exceed 20 grams per day. Over 50% of your carbohydrate must come from vegetables. The easiest way to track this is to use an online food diary site such as fitday.com or through an app on your phone.

Atkins Low Carb Induction: What You Cannot Eat

In brief, you cannot eat anything that is not on the list of allowed induction foods. This includes milk as well as starchy vegetables like potatoes, carrots, peas and beans, corn, parsnips, pumpkins and squashes. You will add these back into your diet in the next phase.

Other Low Carb Induction Plans

The South Beach Diet

The South Beach Diet allows more carbohydrate and less saturated fat than Atkins. So you are limited to lean or skinless cuts of meat, but you can have some milk, nuts and beans even in the induction phase. This is an easier plan for vegetarians to follow.

The Dukan Diet

This diet plan, designed by French doctor Pierre Dukan, is an extremely low carbohydrate eating plan that is also low in fat. It is very high in protein and does not suit everybody. We recommend that you do not attempt a diet like this without taking advice from a health professional.

In the induction phase of the Dukan diet (which only lasts 5 days for most people) you eat nothing but lean, skinless meat, fat-free dairy (including skim milk), eggs, tofu, fish and a small amount of oat bran. No vegetables at all.

Ending Low Carb Induction

In most cases, as we said above, the induction phase is followed for the first two weeks only. Occasionally, you can follow a low carb induction program for a longer time. You are advised to consult with a doctor before doing this, or before following any diet plan if you have health issues.

Keep in mind that you will not necessarily lose more weight by staying in the induction phase for longer.

For most people, it is better to move to the next phase of the diet after two weeks so that you learn to manage a greater choice of foods. This will prepare you better for remaining on a healthy eating plan the majority of the time after you have lost the weight, so that you do not gain it back. Low carb induction is great for starting your diet but it is not a plan that anybody could follow for life.

Saturday, April 7, 2012

Drop 30 lbs in 16 weeks (exactly what to do)

How would you like to be told exactly how to get a ripped "fitness model" body along with eye-popping six-pack abs?

Professional fitness model and cover model Vince Del Monte is showing you exactly how he dropped 30 lbs of fat in under 16 weeks in this free video presentation:

==> http://tinyurl.com/798cgnv

If you're interested in completely RE MODELING your body, he'll ship you his entire training, nutrition and supplementation blue print (8 hard copy DVDs in all) to your front door.

And until TONIGHT AT MIDNIGHT, the DVD's are discounted a huge $50 because he's having a Moving Day Sale.

Here's your last chance to check this out: 

==> http://tinyurl.com/798cgnv

Arthur M.

P.S. Even if you're looking for a "fit and firm" body, be sure to watch this free video presentation that exposes the 5 biggest fat loss mistakes Vince avoided to achieve the amazing after picture you're about to see...

Are you making any of these mistakes?

==> http://tinyurl.com/798cgnv

Vitamins And Minerals That May Help You Lose Weight

Did you know that vitamins and minerals can help you lose weight? It’s true. And the good news is that making sure you get these vitamins and minerals in your diet is easy. Eat the right foods or take supplements and reach your weight loss goals. Here are the vitamins and minerals to look for.

Minerals

Minerals impact your body on the cellular level. They help regulate your hormone levels, your metabolism, and the way you burn calories. There are three primary minerals to consider adding to your diet.

Chromium

Chromium has long been touted as a diet aid. It actually boosts the effects of insulin in your body. The result of this boost is an increase in your metabolism. Whole grains, nuts, and green vegetables like broccoli and green beans all contain chromium.

Calcium

Studies have shown that women who get enough calcium in their diet weigh less than those who do not. Scientists aren’t 100% certain why. They theorize that it may help prevent your body from storing fat and it may increase metabolism.

Magnesium

Most people are not deficient in magnesium and taking a supplement isn’t necessary if you’re getting enough in your diet. Magnesium doesn’t boost metabolism but it does keep it running smoothly. If you don’t have enough magnesium your metabolism can slow down and cause you to gain weight.

Vitamins

There are four primary vitamins that help you lose weight. They include B, C, D and E. Of those four, vitamin D is the one to pay the most attention to because your body doesn’t store it. You need to replenish your vitamin D every day. And the majority of people are deficient in vitamin D.

Vitamin D

Vitamin D helps in the absorption of calcium which of course is shown to help people lose weight. It also affects mood, immune system, inflammation and even brain function. Vitamin D is an essential vitamin. Take a supplement or make sure you get enough direct sun each day so your body can manufacture it.

Vitamin B

Vitamin B helps regulate metabolism. It also helps with cellular function and it helps your body manage stress. There are eight B vitamins. A B complex supplement can help you lose weight. You can also eat dairy, eggs, meat, fish and green leafy vegetables to get your B vitamins.

Vitamin C

Vitamin C helps other get other vitamins absorbed by your body. It also helps with cellular function and hormone regulation. As you may know, hormones play an important role in hunger, sleep, and metabolism. Fruits and veggies contain vitamin C.

Vitamin E

E is another vitamin that helps regulate metabolism. You can find it in whole grains and green leafy vegetables.

Vitamins and minerals are an important part of a healthy diet. They also facilitate a healthy metabolism and weight loss. The easiest way to ensure you’re getting enough vitamins in your diet is to take a daily multi-vitamin.

Friday, April 6, 2012

Make Weight Loss a Family Affair

Make Weight Loss a Family Affair

More Diet Changes To Lose The Weight And Keep It Off

Ready to finally lose that weight and keep it off for good? Sometimes small lifestyle changes can make all the difference in your success. Here are a few simple diet changes you can make to lose weight and keep it off.

#1 Snack More
One of the best was to keep your blood sugar levels even and reduce cravings is to fuel your body more often. Health and diet experts recommend eating every two to three hours. Keep nuts, fruit, and even high-fiber and high-protein meal bars with you at all times so you always have a healthy snack at hand.

#2 Eat Your Favorite Foods
We all have favorite foods. Pizza, French fries and let’s not forget about chocolate. One of the reasons diets often fail is that people believe they have to give up their favorites. You can and should keep your favorites. Just don’t eat them so often.

For example, if your favorite food is ice cream, instead of eating it every day, eat it once a week. And look for replacements that you enjoy just as much. For example, replace your favorite double churned ice cream for frozen yogurt.  And reduce the quantity. Instead of having two scoops, have one scoop and add some fresh fruit.
If you deprive yourself it’s easy to obsess, binge, and give up. Allow yourself to eat the foods you enjoy, in moderation.

#3 Eat Your Veggies First
When you sit down to eat, eat the veggies and whole grains on your plate first. Then turn your attention, if you’re still hungry, to the protein on your plate. Eating your veggies and whole grains first will fill you up quickly. It also helps ensure you get the nutrients you need.

#4 The 80% Rule
The Japanese have a rule of eating that says you should eat until you’re 80% full. When you eat it actually takes your body about twenty minutes to register if you’re full or not. Unfortunately, most of us are done with dinner and on the couch in less than twenty minutes. So you don’t know if you’re full until it’s too late. If you eat until you’re 80% full then your chances of overeating go down. The French follow this philosophy too by eating little bites.

#5 Late Night Snacking
It used to be that snacking before you went to bed was a no-no. However, many experts now recommend eating a high fiber and lean protein snack before bed. A good example might be a small bowl of cereal or peanut butter and apples. If you normally eat a snack after dinner and before you go to bed, make sure it’s a high fiber and protein rich snack.

Simple changes make a big difference. Losing weight and keeping it off is about making a series of simple changes that become habits. Modify your habits and the weight will fall off and stay off.

Thursday, April 5, 2012

Foods That Speed Up Metabolism

A friend recently asked me a question that made me take notice: “If someone gave you, at no cost, a list of foods known to speed up your metabolism; and if each of those foods were good for you, would you want to eat them?”

Chances are you would be shocked to see many foods you enjoy on that list. The chances are also good that you would find some foods you like, but choose to avoid because you’ve been convinced that they are not conducive to weight loss. For example, low-fat dieters often shy away from nuts because of their fat content. Those on low-carb diets stay away from most grains. And the most earnest low-carb dieters won’t eat fruit because they contain natural sugars.

Something is obviously wrong with the diet industry. I don’t want to sound like a conspiracy theorist, but they have a reason to keep people overweight. Think about it. With all of the low-fat, no-carb, “eat all the cabbage you want” diets that are out there, people are still gaining weight. At the very least it shows that the diet gurus do not have all of the answers, or aren’t sharing them if they do.

The weight loss industry won’t like me saying this, but you can lose weight by applying a decent amount of common sense. All you need to do is expend more calories than you take in. That’s all. Take in fewer calories by eating less, and expend them by exercising more. To make things easier, you can eat certain foods that will help to boost your metabolism.

High up on the list for metabolism boosting foods are tuna, salmon and sardines. This is because they work to lower your body’s level of the hormone leptin. Research has shown that lower levels of leptin make for easy weight loss. In addition, they are each high in Omega-3 fatty acids which are good fats for a healthy heart. Another source of good fat for increasing metabolism is olive oil. See, you really can have your fat and eat it, too!

Did you know that hot peppers like jalapeno, habanero and cayenne actually speed up metabolism. The same component that makes them hot, capsaicin, can also fire up your metabolism for three hours after you eat them. If you select spicy dishes that are also low-fat, you will come out even farther ahead in the battle to lose weight.

Other foods that get the inner furnace stoked up include whole grains. Because they take longer to digest, the body keeps expending energy to move them along and they prevent spikes in blood sugar, too. Cinnamon can also regulate blood sugar levels and aids in revving up metabolism. Foods that are high in protein like lean meat, eggs, beans and nuts will have your body humming along. The final entry on the list of foods that boost metabolism for weight loss is to drink plenty of water. Not because it will help you feel full, or necessarily make you lose weight, but because it keeps everything else running the way it should.

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