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8 Reasons To Lose Weight Now

Obesity is the second leading cause of death after smoking. It is associated with an increased mortality rate of all ages including children. Losing weight though commercialized is still to your benefit if you carry more weight than you should.

Obesity and overweight are term often used interchangeably. However technically they refer to two different states.

Being overweight technically means excess body mass. This includes all the body tissues. Obesity on the other hand refers explicitly to excess body fat e.g. a professional heavy weight body builder is overweight because of excess muscles but is not obese.

Obesity is what should concern you. Losing weight is no longer an issue you can afford to procrastinate and probably a good health scare is in order.

Reason 1 to lose weight

Diabetes: It is well known that 80 90 of typetwodiabetes patients are overweight. Diabetes is the third leading cause of death in the U.S. as well as the leading cause of adult blindness in the world. One of the direct causes of obesity is eating wrong foods. Some of these wrong foods include high glycemic foods. High glycemic foods are energy dense foods that quickly increase the level of blood glucose in your body after been eaten. This results to the body reserving the unnecessarily high glucose/energy into fat. This makes losing weight very difficult.

Releasing a hormone called insulin does this. TypeTwodiabetes occurs because the body cannot produce enough insulin to remove the excess blood glucose and store it as body fat. This will occur after straining insulin production for some time. And that is how you end up being fat and diabetic.

Reason 2 to lose weight

Stroke: 8211; Obesity is associated with arteriosclerosis the build up of fatty deposits in the arteries through out your body. This makes them narrow slowing blood flow and among other things increases risk of the blood clotting. Arteries at risk include those supplying blood to the brain. If clotting occurs due to narrowed artery it blocks blood supply to an area of the brain resulting to stroke. Losing weight reduces this risk.

Reason 3 to lose weight

Cancer: 8211; The World Health Organization WHO estimates between 25 8211; 33 of cancer world wide are overweight and physical inactivity related. Body fat evidently promotes higher levels of insulin production and excess estoregens a hormone. Both insulin and estorogens accelerate cell division.
Probably to create adipose tissue; new fat cells to store fat in addition to the regular cell division

As research has indicated the faster cells duplicate the more they increase chances of a cancerous cell developing. The situation is further complicated as the rapid cell division caused by the excess hormones lead also to rapid cell reproduction of the one cancerous cell hence cancer starts to develop actively. In addition fat cells tend to keep carcinogenic i.e. cancercausing agents trapped in the body which increases chances of developing cancer. Types of cancers you will be at high risk to get include: Breast cancer affecting the breast possibly in both men and women. Colorectal cancer affecting colon and rectum. Prostrate cancer affecting the prostrate gland in men. Endometrial cancer affecting the uterus. Esophageal cancer affecting the esophagus. Renal cell cancer the cancer of the kidney etc.

Reason 4 to lose weight

Respiratory problems: 8211; Obesity causes lungs to “become smaller” in size and chest wall become heavier to lift in the process of breathing in. The most common respiratory problem is sleep apnea. Sleep apnea is a condition where by an individual stops breathing for some time while asleep. A soft tissue in the throat collapses around the air way probably due to weight blocking it. For the severely obese sleep apnea may get more complicated with hypoventilation. Hypoventilation is accumulation of toxic levels of carbon dioxide the gas we breathe out in the blood due to inadequate breathing. Losing weight would be the only permanent safe and healthy solution to sleep apnea.

Reason 5 to lose weight

Urinary Incontinence: 8211; This is involuntary release of urine. Being overweight can contribute to urinary incontinence. A heavy abdomen due to body fat deposit may cause valve of urinary bladder to be weakened. The weight also exerts pressure on the urinary bladder trying to push urine out. This results to leakage of urine when coughing sneezing or laughing. This is because of a slight relaxation of the bladder valve that normally will not result to leakage. It can even result to bed wetting at night. This particular problem can be a very effective motivator to lose weight.

Reason 6 to lose weight

Varicose veins: 8211; Also known as Venous Stratis Disease. The leg and thigh muscles assist the heart in blood circulation just like most large muscles in the body. They are involved in pumping blood against gravity back to the heart with the help of valves that close to avoid a backward flow. Pressure as a result of a large abdomen may increase the work load on the valves eventually causing damage. Damaged valves then allow for blood to back up due to gravity causing high pressure in these veins leading to swelling thickening of skin and skin ulcers.

Reason 7 to lose weight

High Blood Pressure: 8211; The BMI Body Mass Index and age together are the strongest indicator of risk of hypertension or high blood pressure. At least a third of hypertension is related to obesity.

Reason 8 to lose weight

Other Diseases: 8211; Other diseases which MAY occur as a result of being overweight include; Gout Coronary heart disease Lower back pains Osteoarthritis Rheumatoid Arthritis Gall stones Pregnancy disorders such as Neural tube defect Prenatal mortality Maternal hypertension Gestational diabetes Impaired immune response Liver disease Pancreatitis Bad body smell and Depression

Research shows that even modest weight loss of even 10 pound for the overweight significantly reduces the risk of developing these diseases. Weight loss is in fact a challenge taken by many every year.

Unfortunately many fail in this healthy endeavor. And all because of one thing; they lack proper information on effective weight loss. Effective weight loss is permanent and a permanent weight loss depends fundamentally on four factors. These four are what we at HealtheMark call the ‘Top 4 Reasons for Weight Loss Failure’.

About the writer:nbsp;nbsp;Highly sought after fitness expert 15 years in the fitness industry Tracey Mallett can help the busiest women get into shape. Her Super Body Boot Camp Burn It and Firm It and 3in1 Pregnancy System exercise DVDs each feature different cardio workouts that hone in on techniques that will strengthen and reshape your body’s major muscles in just 15 minutes per day. Even the busiest women have 15 minutes in a day so buy one of her DVDs now at: http://www.traceymallett.com/products.htm

8 Proven Strategies For Maximum Muscle Gains

There is so much conflicting information out there when it comes to the topic of building muscle and sometimes it can be very difficult to know where to start. If you’re an average beginner looking for some basic guidelines to follow in the gym the following 8 points will start you off on the right track.

1 Train With Weights and Focus On Compound Free Weight Movements.

If you want to make solid noteworthy gains in muscle size and strength you absolutely must train with free weights and focus on basic compound exercises. A compound exercise is any lift that stimulates more than one muscle group at a time. Examples of these lifts are the squat deadlift bench press chin up barbell row overhead press dip and lunge. Compound movements allow you to handle the most weight and will stimulate the greatest amount of total muscle fibers.

2 Be Prepared To Train Hard.

One of the biggest factors that separates those who make modest gains from those who make serious gains is their level of training intensity. In order to stimulate your muscle fibers to their utmost potential you must be willing to take every set you perform in the gym to the point of muscular failure.

Muscular Failure: The point at which no further repetitions can be completed using proper form.

Submaximal training intensity will leave you with submaximal results plain and simple.

3 Track Your Progress In The Gym From Week To Week.

Our bodies build muscle because of an adaptive response to the environment. When you go to the gym you break down your muscle fibers by training with weights. Your body senses this as a potential threat to its survival and will react accordingly by rebuilding the damaged fibers larger and stronger in order to protect against any possible future threat. Therefore in order to make continual gains in muscle size and strength you must always focus on progressing in the gym from week to week. This could mean performing 1 or 2 more reps for each exercise or adding more weight to the bar. Keep a detailed training log to track your progress as your strength increases over time.

4 Avoid Overtraining.

Overtraining is your number one enemy when it comes to building muscle size and strength. When most people begin a workout program they are stuck with the misguided notion that more is better. They naturally assume that the more time they spend in the gym the better results they will achieve. When it comes to building muscle nothing could be farther from the truth! If you spend too much time in the gym you will actually take yourself farther away from your goals rather than closer to them. Remember your muscles do not grow in the gym; they grow out of the gym while you are resting and eating. Recovery is absolutely vital to the muscle growth process. If you don’t provide your body with the proper recovery time in between workouts your muscles will never have a chance to grow.

5 Eat More Frequently.

The main area where most people fail miserably on their musclebuilding mission is on the alltoo important task of proper nutrition. Training with weights is only half of the equation! You break down your muscle fibers in the gym but if you don’t provide your body with the proper nutrients at the proper times the muscle growth process will be next to impossible. You should be eating anywhere from 57 meals per day spaced every 23 hours in order to keep your body in an anabolic musclebuilding state at all times. Each meal should consist of high quality protein and complex carbohydrates.

6 Increase Your Protein Intake.

Of the 3 major nutrients protein carbohydrates and fats protein is without a doubt the most important for those who are looking to gain muscle size and strength. Protein is found in literally every single one of the 30 trillion cells that your body is made up of and its main role is to build and repair body tissues. Without sufficient protein intake it will be physically impossible for your body to synthesize a significant amount of lean muscle mass. If your body were a house think of protein as the bricks. A general guideline is to consume 11.5 grams of protein per pound of body weight each day from high quality sources such as fish poultry eggs beef milk peanut butter and cottage cheese.

7 Increase Your Water Intake.

If you want a simple easy and highly effective way to maximize your muscle gains drinking more water is it. Water plays so many vital roles in the body and its importance cannot be overstated. In fact your muscles alone are made up of 70 water! Not only will drinking more water cause your muscles to appear fuller and more vascular but it will also increase your strength as well. Research has shown that merely a 34 drop in your body’s water levels can impact muscle contractions by 1020! Aim to consume 0.6 ounces for every pound of bodyweight each day for optimal gains.

8 Be Consistent!

Consistency is everything. Those who make the greatest gains in muscular size and strength are the ones who are able to implement the proper techniques on a highly consistent basis. Simply knowing is not enough you must apply!

Building muscle is a result of the cumulative effect of small steps. Sure performing 1 extra rep on your bench press will not make a huge difference to your overall results and neither will consuming a single meal. However over the long haul all of those extra reps you perform and all of those small meals you consume will decide your overall success. If you work hard and complete all of your musclebuilding tasks in a consistent fashion all of those individual steps will equate to massive gains in overall size and strength.

About the writer:nbsp;nbsp;References and Sources

Boyle Michael. 2003. Functional Training For Sports. Champaign IL.: Human Kinetics.

Cook Gray. 2003. Athletic Body in Balance. Champaign IL.: Human Kinetics.

Clark Michael. 1999. National Academy of Sports Medicine: Personal Training Certification Course. Online www.nasm.org September 24 2003

Santana Juan Carlos. 2000. Functional Training: Breaking the Bonds of Traditionalism Companion Guide. Boca Raton FL.: Optimum Performance Systems

8 P90 X Workout Routines For A Leaner And Firmer You

Its everyones nightmare to see terrifying reflection of flabbiness fatness and lousiness on the mirror. Instead of looking forward to seeing yourself on the mirror youd be scared and frustrated to check on how you look. Be awake from a bad dream and get yourself to embrace a newer and healthier lifestyle.

By healthier lifestyle it suggests modifying your food diet and getting a good workout program in any fitness club close by. Or if you dont want to spend for an expensive membership you can allocate a spot at your home where you can do your daily exercises. These 8 P90X workout routines for a leaner and firmer you will combat the nightmare youve been terrified about in the past months or years:

1.Shoulders Triceps and Chest. Develop muscles on your upper body by doing pushups dips and flies. Slow motions and repetitions are more effective. Do not execute abruptly but feel the contraction instead.

2.Back and Chest. To gain resistance on your back and chest areas you can do the pullups and pushup on bars. You can also use the heavyweight dumbbells and pull them up and down slowly. Fast execute may trigger injury on your back.

3.Stretch and Cardio. Stretching is usually done when warming up. Before hitting the treadmill or joining the aerobic team for a 30minute to one hour cardio and sweatitallout routine you must condition your body parts first for about 5 to 10 minutes. This is to avoid getting strained.

4.Yoga Technique. Stretching a certain muscle group and delaying the position for 2 to 5 minutes or more is effective in burning fat and firming up. Twist from position to another to equally give all muscle groups a chance to be developed.

5.Arms and Shoulder. You can tone down your arms and shoulders by fusing flying with presses and curls. Give it a month and youll see your biceps and triceps developing. Others get results in a few weeks by taking some supplements and steroids.

6.Core Synergistic. In this P90X routine you combine cardio stretching and resistance trainings together so that you can aim on your major muscle groups.

7.Abs Ripper X. In just 16 minutes you will rip fats off your abs through intense situps and Pilates. Pilates is a form of exercise where you use your minds focus to control the muscles. Breathing and alignment of the torso muscles will help you get a wellpostured body.

8.The Beast. In this P90X exercise you will be jumping in 30 variations. This is more of a flying routine that promotes harmony between your legs and the entire body.

These P90x exercises are aimed at trimming you down and building your lean muscles. Pick the ones that are convenient to you. Your entire fitness program must not be hard for you. Gauge what you are capable of and from there youll succeed more.

About the writer:  Finding the perfect Tony Horton’s 10 Minute Trainer takes time and effort. The P90X Plus workout is a great place to start if a person is interested in flat abs. The P90X is also another workout that will help develop flat abs.

8 Muay Thai Routines For Advanced Workout Trainees

Although neophytes can engage into Muay Thai this fitness training is mostly aimed upon advancers in training at the gym. For one it is a very intense way of burning calories and developing muscles. Another one is that it entails a lot of alertness endurance strength and ability to punch and kick for this training to be carried on effectively.

Not to discount the capacity of beginners these 8 Muay Thai routines for advanced workout trainees can take those men whove been working out for years to another level of intense workout:

1.WarmUp. To do this you can run bounce or skip for 15 to 20 minutes to sweat out and awaken your body to be ready for an intensive training. Warmup involves stretching to improve your flexibility level.

2.Running. This is to be executed so that you are able to increase stamina apart from strengthening your upper and lower legs. You can do this early in the morning for at least 20 to 30 minutes before training.

3.Shadow Boxing. To obtain the appropriate strategies in Muay Thai you need to do shadow boxing. This means you kick and punch in front of a mirror to determine the correctness of your movements. A full range of movement is to be achieved in every angle.

4.Skipping. Just like warming up and running skipping is to be done to increase your agility and empower your body for a higher level of endurance. Great stamina and good coordination must be achieved to effectively execute the movements involved in Muay Thai. You can skip using a skipping rope or by simply skipping without any paraphernalia. Be alert to shift from one leg to another. No way should you bounce using your two feet.

5.Free Weights. To elevate your capacity to endure the intense punches and kicks you must do resistance training of your core muscles using free weights like barbell or dumbbells. Go for lighter weights and execute many repetitions. Training with heavy weights is best for bodybuilding stints not boxing. Train your muscles carefully to remedy from getting yourself injured or strained.

6.Bag and Pad Routine. Practice punching on the boxing bags and pads. This will prepare you for the training proper.

7.Speed Ball. The usage of speed ball will help you improve your movement coordination and strengthen your shoulders.

8.Sparring. This is an important element in Muay Thai training as you will be able to gauge how well youve gone through. This drill will also teach you to control your opponent by practicing armlocking and neckclinching stints with your sparring partner.

If you carry on these important routines involved in Muay Thai training you can effectively work your way to endure the different sets of kicks punches and turns. This entire program allows you to trim down and develop muscles at the same time.

About the writer:  Finding the perfect Tony Horton’s 10 Minute Trainer takes time and effort. The P90X Plus workout is a great place to start if a person is interested in flat abs. The P90X is also another workout that will help develop flat abs.

8 More Exercises To Tone Abdominal Muscle

Once you have effectively set your weight loss regime you must determine a set of exercises to strengthen and tone your abdominal muscles. This will provide them with the body and shape required to form a visible six pack. The following exercises are appropriate exercises to select from.

1Side stretches: Lie on your side resting your weight on your forearm. Now raise your body off the floor supporting yourself with your elbow and foot to form a straight line from your shoulders to your ankle. Hold for a second before lowering yourself and performing the process on your other side.

2Lunge Chop: Take hold of a medicine ball and hold it in both hands over one of your shoulders. Step forward with the leg opposite to the shoulder you are holding the ball over until your front knee is at a ninety degree angle. Keeping your torso upright swing the ball down in a chopping motion. Repeat the chopping motion eight times then return to the standing position and switch the ball over to your other shoulder.

3Barbell Rollout: Kneeling on the floor grab a barbell in an overhand grip. Your hands should be approximately shoulder width apart with your shoulder over the barbell. Roll the bar as far forward as you can keeping your back flat. Once you have pushed it as far as possible contract your abs and rolls the bar back into its initial position. Repeat this ten times to complete one set.

4Plank: Facing the ground rest yourself on your forearms keeping your back straight. Now contract your abs and hold for twenty seconds then release. Repeat this four to five times.

5The bicycle exercise: Lie on your back with your hand behind your head. Lift your shoulders off the ground whilst bringing your knees up towards your chest. Straighten one leg to a fortyfive degree angle whilst turning your upper body towards the opposite side bringing the elbow towards the knee. Now do this for the other side and repeat twelve to sixteen times.

6The chair exercise: Stand on a chair and grip the arm rests. Press your back against the rear of the chair tensing your abdominal muscles in order to raise your legs lifting your knees towards your chest and keeping your back straight. Repeat this twelve to sixteen times.

7Working with an exercise ball: Lie facing the ceiling with an exercise ball under the middle of your back your arms should be crossed over your chest or held behind your head. Now tighten your abdominal muscles to lift your torso off the ball and pull down towards your hips. Lower back down and repeat this twelve to sixteen times.

8Vertical Leg Crunch: Lie flat on the floor facing the ceiling. Extend your legs above you and cross them. Tighten your abs and lift your shoulders off the floor keeping your legs in the same position. Lower yourself and repeat this twelve to sixteen times.

About the writer:  Discover how to achieve flat firm and sexy abs by downloading your free report entitled “From Jiggly Jelly To Fabulously Flat Turn Your Jelly Belly Into A Six Pack” from http://www.firmupyourabs.com

8 Key Training Principles For Fitness And Sports Training

The 8 Training Principles are researchbased guidelines that can help you accelerate your training progress and optimize your results. Knowing how to apply these principles gives you an educated basis on which you can make informed decisions about designing your fitness or sports training program. The principles can also help you evaluate the merits of fitness equipment and personal training services.

All of the principles complement each other. For best results they should be applied in concert throughout every phase of training.

1. Principle of Specificity suggests that your body will make adjustments according to the type of training you perform and in the very same muscles that you exercise. How you train determines what you get.

This principle guides you in designing your fitness training program. If your goal is to improve your overall level of fitness you would devise a wellrounded program that builds both endurance and overall body strength. If you want to build the size of your biceps you would increase weight loads on bicep curls and related exercises.

2. The Principle of Overload implies that you must continually increase training loads as your body adapts over time. Because your body builds and adjusts to your existing training regimen you must gradually and systematically increase your work load for continued improvement.

A generally accepted guideline for weight training is to increase resistance not more than 10 per week. You can also use percentages of your maximum or estimated maximum level of performance and work out within a target training zone of about 6085 of maximum. As your maximum performance improves your training loads will increase as well.

3. The Principle of Recovery assets that you must get adequate rest between workouts in order to recuperate. How much rest you need depends upon your training program level of fitness diet and other factors.

Generally if you perform a total body weight workout three days per week rest at least 48 hours between sessions. You can perform cardio more frequently and on successive days of the week.

Over time too little recovery can result in signs of overtraining. Excessively long periods of recovery time can result in a detraining effect.

4. The Principle of Reversibility refers to the loss of fitness that results after you stop training. In time you will revert back to your pretraining condition. The biological principle of use and disuse underlies this principle. Simply stated If you don’t use it you lose it.

While adequate recovery time is essential taking long breaks results in detraining effects that may be noticeable within a few weeks. Significant levels of fitness are lost over longer periods. Only about 10 of strength is lost 8 weeks after training stops but 3040 of endurance is lost in the same time period.

The Principle of Reversibility does not apply to skills. The effects of stopping practice of motor skills such as weight training exercises and sport skills are very different. Coordination appears to store in longterm motor memory and remains nearly perfect for decades. A skill once learned is never forgotten.

5. The Principle of Variation implies that you should consistently change aspects of your workouts. Training variations should always occur within ranges that are aligned with your training directions and goals. Varying exercises sets reps intensity volume and duration for example prevents boredom and promotes more consistent improvement over time. A wellplanned training program set up in phases offers builtin variety to workouts and also prevents overtraining.

6. The Principle of Transfer suggests that workout activities can improve the performance of other skills with common elements such as sport skills work tasks or other exercises. For example performing explosive squats can improve the vertical jump due to their common movement qualities. But dead lifting would not transfer well to marathon swimming due to their very dissimilar movement qualities.

7. The Principle of Individualization suggests that fitness training programs should be adjusted for personal differences such as abilities skills gender experience motivation past injuries and physical condition. While general principles and best practices are good guides each person’s unique qualities must be part of the exercise equation. There is no one size fits all training program.

8. The Principle of Balance is a broad concept that operates at different levels of healthy living. It suggests that you must maintain the right mix of exercise diet and healthy behaviors. Falling out of balance may cause a variety of conditions e.g. anemia obesity that affect health and fitness. In short it suggests all things in moderation.

If you go to extremes to lose weight or build fitness too quickly your body will soon respond. You could experience symptoms of overtraining until you achieve a healthy training balance that works for you.

For fitness training balance also applies to muscles. If opposing muscles e.g. hamstrings and quadriceps in the upper legs are not strengthened in the right proportions injuries can result. Muscle imbalances also contribute to tendonitis and postural deviations.

Keep these 8 Training Principles in mind as you design and carry out your fitness training program. They can help you make wise exercise decisions so you can achieve your goals more quickly with less wasted effort.

About the writer:  Dr. Denise K. Wood is an educator and sport and fitness training consultant from Knoxville TN and creator of www.womensweighttrainingprograms.com She has trained a wide range of clients from beginners to Olympians. Dr. Wood is a former national track and field champion with years of international experience. She has been recognized as an outstanding professor in exercise science and research/statistics.

8 Common Home Activities That Actually Burn Fat

Consciously or not you move at a lot at home that eventually take those fats out. Your main goal is finishing your chores but more to that you are breaking down calories depending on the amount of physical activity you engage in.

These 8 common home activities that actually burn fat allow you to lose weight without you intending so:

1.Vacuuming or Mopping. As you combat those dusts and rusts on your floor appliances kitchen sink and all parts of the house that needs cleaning you are consuming energy. Although youre not burning much fat at least you are sweating out to eliminate a few toxins out of your system. Burning a few calories is not bad at all.

2.Walking Your Dog. Walking is the most familiar way of cardiovascular exercise. As you walk your dog out in the park you are also burning calories. When your dog runs you also run and thats when you double the chance of burning fat.

3.Babysitting. Attending to a child is not simple. He moves around so much during playtime which makes you follow the same pace. When babysitting you need to be alert mentally and physically to keep the child out of danger. You also need to come up with fascinating techniques that please him.

4.Walking the Stairs Over and Over. Trekking the staircase up and down is a good exercise. It aims attention on your leg and hip muscles.

5.Gardening and Cutting Grass. Working on the garden can include cutting grass watering plants and killing ants. These physical activities get your arms and feet to work. Without using the mower you can manually cut grass and it means you can burn more calories if so.

6.Painting. This gets you to use your hands and arms a lot. You also tend to stretch your muscles as you reach greater heights especially when painting the wall and ceiling.

7.Washing Car. Instead of getting your car washed in a shop you might as well do it at home. Its fun to be doing it on your own. Besides youll get an added bonus: a chance to burn some fats as you move your way in soaping and rinsing the outer part as well as vacuuming the inside parts and trunk.

8.General Cleaning. Every now and then you do a general overhaul of the way your house is arranged. You transfer home accessories and rearrange placements of some appliances. With lifting and wiping stuff you are actually burning some fats. It may not be as much as when you do aerobics but at least you sweat some.

Its fascinating that although you are actually burning calories as you do the common home activities. Any of the abovementioned can be your outlet to get your body moving if you dont have much time to go to the gym.

About the writer:  Finding the perfect Tony Horton’s 10 Minute Trainer takes time and effort. The P90X Plus workout is a great place to start if a person is interested in flat abs. The P90X is also another workout that will help develop flat abs.

7 Weight Loss Motivation Tips

When you are dieting having weight loss motivation can be a struggle for anyone. The continual cycle of gaining weight losing weight gaining weight and losing weight can become very tiresome and demotivating.

The following tips are from my courses and seminars to help you get rid of that weight and find that weight loss motivation.

Tip 1 Know what you want

Make sure you know precisely how much weight you are going to get rid of. Some weight just doesn’t cut it so have a precise figure for your target weight and how much you are losing.

Tip 2 Avoid the scales

Avoid weighing yourself every single day it’ll just dent your weight loss motivation and frustrate you. Instead pick one day a week to weigh yourself and weigh yourself every week at the same time I usually recommend Monday’s as you may be at your heaviest after any weekend excesses!.

Tip 3 Watch the inches not the pounds

Often weight loss isn’t immediately noticeable through weight but is more obvious through inches lost. So measure your chest waist hips and thighs and record the results so you can track them over time.

Tip 4 Track your results

Motivation comes from seeing regular results so track your weight loss successes and your measurements shrinking. This will ensure you are more motivated to lose weight.

Tip 5 Eat regularly avoid starving yourself

The majority of dieters think that they can skip meals to lose weight faster. STOP IT! It doesn’t work like that. If you skip meals then your body is going to think there’s a famine on the way which means your body starts to piles on the fat to ensure you survive the famine. Eat regular healthy meals and you’ll find your diet much easier.

Tip 6 Don’t Deny Yourself

Many dieters will deny themselves anything nice such as chocolate cakes etc. Trouble is when you deny yourself something you want it even more. So instead CHOOSE not to have it because then you are in control and don’t feel those uncontrolable urges. Occasionally you may choose to have a treat which is great too because you deserve it.

Tip 7 Drink drink drink

And no I don’t mean alcohol. I mean yummy delicious water. Drink plenty of it as it will flush toxins from your system and help keep you healthy.

These seven tips for weight loss motivation and success will help you to rapidly lose weight with the minimum of trouble.

About the writer:  For weight loss motivation and a free weight loss course and gift certificate visit http://www.weightlosswithouteffort.com the home of online weight loss.

7 Ways To Lose Weight Without Trying

1.Drink more water : Yes water is the hero again guzzling loads of water will keep your metabolism ticking over nicely so keep a bottle with you at all times.

Some people suggest that drinking iced water can boost the metabolism because the body needs to raise its own temperature to warm the water the definition of a calorie being the energy required to raise the temperature of 1 litre of water by 1 degree but can put a stress on the internal organs so lets keep it room temperature.

2.Have a starter : before each meal sit and enjoy a colourful bowl of mixed salad. You will be giving yourself a great vitamin fix and taking the edge off your appetite at the same time. The water source it provides will make you less likely to drink with your food which can hamper digestion leading to undigested food sitting around in you bowels causing bloating and constipation.

This will also decrease the risk of you over indulging when it comes to your entree. Also because it is an extra course you are actually eating more not less.

3.Go green : if you love your daily cuppa or 3 switch to the green variety. This is a rich source of phytonutrients including ECGC which studies have suggested can boost your basal metabolic rate and encourage weight loss.

4.Get moving : especially in the mornings or before the sun goes down. The more you exercise the higher your metalbolic rate will be meaning that you will burn more calories even when you are at rest. As most of us tend to get a bit sluggish towards the end of the day this is an ideal time to take a brisk walk and wake up you system and your appetite in preparation for dinner.

5.Get More Shut Eye : According to a study by the Us National Institute of Mental Health one extra hour of shut hour a night could leave you lighter. When you are asleep you release Liptin a chemical which controls body fat by signalling when we are full. A lack of sleep can lead to over eating and cravings for sweet fatty foods.

6.Start early : Research repeatedly show that those who eat breakfast are more successful at loosing weight and keeping it off than those who dont so get into the habit of kickstarting your metabolism first thing in the morning. This doesnt mean you have to force down a fried eggs sausage bacon and toast everyday.

When you wake drink a glass of warm water with the juice of half a lemon then 30 minutes later enjoy a smoothie a fruit salad homemade muesli or if you are ok with wheat wholegrain toast with marmite but not every day. Then make your lunch the biggest meal of the day and eat it between about 12 3pm with a smaller dinner before 7pm

7.Eat Smart : Around 10 percent of the calories we consume are used in the action of eating digesting and absorbing food itself. This is called dietary thermogenesis. However the thermogenic effects of protein is considerably higher and results in a calorie expenditure of around 30 percent.

Therefore it makes good sense to include some good quality protein in every meal you eat such as eggs fish pulse or soya. Add some spice such as chilli and you will be raising your metabolic rate even further. Quorn curry anyone?

About the writer:nbsp;nbsp;For men’s innovative training ideas go to Extreme Fitness Hardcore Training for Men. For women don’t miss Women’s Butt Exercises Avoiding Pregnancy Weight Gain.

Michael Geary CPT is a recognized Fitness Expert contributing writer for Muscle Fitness Magazine and author of the internationallyselling book Truth about 6Pack Abdominals at TruthAboutAbs.com.

7 Ways To Get Rid Of Stomach Fat

Getting rid of stomach fat can often be one of the hardest things to do. Diets exercise no matter what is done it stubbornly refuses to go away. Stomach fat can be hard to lose because it is the primary storage area for adipose fat tissue and is one of the last places that the body will give up its fat stores.

This means of course that losing stomach fat is not something that can happen quickly. More of a long term approach is needed; and no long term does not mean years. By using the body’s own internal engine its metabolism we can burn off that excess stomach fat over a period of time and if our metabolism stays at a higher rate we can keep the fat off.

Here are seven ways you can increase your metabolism and finally get rid of that stomach fat.

1. Get more sleep 8 hours is the minimum for everyone. Research done into the effects of sleep show that people who get less then 8 hours of sleep have slower metabolisms then those who get a good nights rest. People who do not get enough rest also tend to eat more throughout the day to try and keep their energy levels up.

2. Exercise in the evening This doesn’t have to a full blown workout just something to get the heart going and the blood flowing. The reason for this is that as the day wears on our metabolic rate declines. This means that we are no longer burning calories as quickly as we were in the morning.

3. Get moving Anytime you can sneak in any form of physical activity like taking the stairs instead of the elevator you will use extra calories to fuel your activity.

4. Protein is good Protein can help to stabilize how much insulin in the blood stream. Insulin levels that are to high or low can seriously affect your metabolism.

5. Eat more often By eating 5 or 6 smaller meals throughout the day you will keep a steady supply of energy flowing through your body all day long. A constant flow of calories keeps your metabolism rolling. Skipping meals will actually cause a metabolism slow down.

6. Eat healthy Those 5 or six meals should consist of nutrient rich high fiber high protein foods. A healthy diet gives your body everything it needs to run at its optimum level.

7. Resistance training Lifting weights builds lean muscle mass which in turn requires lots of extra calories just to maintain. This is where resting metabolism is higher burning extra calories in the process.

The key to getting rid of stomach fat is increasing your metabolism for a total body fat wasting effect. Use these 7 tips to get the firm trim stomach you always wanted.

About the writer:  For more ways to increase your metabolism to get rid of stomach fat and for more information about how your metabolism works please click here.