What Is the Best Way to Lose Body Fat?

By Darren J Moroney

Fat loss is about intensity.
When you exercise at a low intensity or what is referred to as "the fat burning zone"your energy source is fat but your but your overall calorie output is low. What you'll get is two things, better endurance and limited weight loss.

By increasing the intensity to a more moderate level calorie output is higher and you burn more fat. The contribution of fat to energy output is of a greater number of overall calories.
Exercising for weight loss we should not be concerned with being in a certain zone or state but working at an intensity that will give you the greatest return on your efforts.

To allow the greatest amount of high intensity work to be done, performing interval training is a great way to burn fat. This is done with bouts of high intensity activity followed by a rest break of lower intensity activity and then repeated for a set number of times or intervals.

Research has shown interval type training to be an effective method of fat loss.
A beginner level interval training type session would consist of the following:
For ease of use we are going to rate intensity on a scale from 1 to 10 with 1 being at rest level and 10 complete exhaustion.

A 5 minute warm up using the mode of exercise for the workout, if using a stationary bike then start out fairly easy and slowly increase exercise intensity each minute. The warm up will start out out between a 3 and 4 and progress to a 5.

Then increase intensity to a 7 (this should be harder than regular workout pace) for 1 minute then rest at 3 for 2 minutes. Repeat this pattern for a total of 4 intervals.
Finish the workout with a cool down of 5 mins at an easy pace again.
If you were to compare the output of this 20 min workout with that of a steady state equivalent you burn more calories with the interval workout.

The benefits of this style of training besides the obvious ramping up of your calories burnt is it's over in a short period of time. Your body will remain in a calorie burning state for hours after you have finished.
A word of caution with interval training especially the more intense versions. While it is an effective method of burning calories and making you fitter it is taxing on the body. If you have not been exercising for a while or a novice work within your capabilities. As always please consult a health practitioner for a complete check up before embarking on any kind of exercise program.

How to Lose Body Weight Using a Weight Loss Program

By Diondre Garrison

All over the world, people go on a diet for the simple reason of losing weight. Although there are those who find it difficult to lose weight, they succeed in their quest to achieve lower weights but struggle when it comes to maintaining their reduced weight or staying physically motivated, which leads them to embrace weight loss programs they see advertised on TV, magazines and the Internet.

When joining any weight loss program, making a wise choice is the bottom line. Sign up for one that positively encourages you to limit the caloric count of your food intake. You can do this by using a calorie counter. Calorie counting is an easy way for you to manage your weight. If you have a daily caloric requirement that you want to meet, a calorie counting technique is for you.

A factor to consider in a Weight Loss Program would be personal safety. Whatever type of weight loss program you choose your personal safety is of paramount importance. Make sure that the new diet you take includes all of the necessary RDA (Recommended Daily Allowances) for vitamins, minerals, proteins, fats and carbohydrates.

A nice breakfast which includes one 3" diameter bagel, one large scrambled egg, and a cup of whole milk would total 404 calories. The bagel (57g) has a count of 157 calories. The scrambled egg (61g) has 101 calories and your cup of whole milk (244g) is filled with 146 calories. This looks like a healthy breakfast as long as you can keep a routine on what you eat and document your caloric intake.

Although they are lower in calorie count they should not be lower in the amount of essential vitamins or minerals needed by the body. Always consult your doctor regarding your weight loss program and establish your daily calorie requirement. What works for one person does not necessarily work for another.
Another choice would be to enter into a program which motivates you enough to increase your physical activity in order to maintain your reduced weight. A program which allows you to exercise your muscles along with your cardiovascular system is a great example. There are programs which a person can go and exercise for only thirty minutes.

Programs that you may enjoy would include yoga, pilates, tai chi, and/or weight lifting. These are only a few programs out of many which may help keep you motivated and stay in tuned with your daily workouts. With these programs, you can have a benefit of interacting with others. Others who are in the program are in there for the same purpose.

That being to lose weight, reduce body fat, or strengthen their cardiovascular system. A great motivating technique would be to take a friend along who has the same desire to lose weight and have the chance to push each other into success. Having a friendly competition with your workout partner would be motivating. The competition would be to see who can last the longest for their daily workout. The winner would have to buy a fruit or some type of fruit smoothie. This creates motivation and a determination to be the winner who will buy the next healthy treat.

Any worthwhile weight loss program must incorporate a maintenance routine for weight maintenance after the weight loss is over and done with. If there is no maintenance phase, then it becomes useless because you will only regain the weight you lost, maybe even more of it.

Losing weight is the easy part, keeping it off and maintaining your weight level is the hard part and where most people fail. The program you choose should motivate you to improve and change your eating habits, increase your physical activity, and convince you to modify your lifestyle.
Health and Happiness!

End The Battle With Your Body

We’re no longer shocked by the celebrity photos that show protruding hipbones, bony breastplates, countable ribs, and collarbones practically piercing through the flesh of their shoulders. It looks normal to us now. It’s the look we’re supposed to achieve.

The media sounds a loud alarm over the celebrities who get too thin. And then they go right on showing us image after image of the very same women as beauty icons. It’s insane.

*The hottest boutique in Los Angeles, catering to the stars, carries only sizes 0-8.

*The average American women wears a size 12 or 14.

*The usual waist size for a celebrity’s pair of jeans is 28.

*The average woman wears a size 34 jean.

In a recent celebrity magazine, the following heights and weights were listed for five well-known performers:

*Terri Hatcher 5-6, 109 pounds

*Kate Bosworth 5-7, 107 pounds

*Lindsey Lohan 5-5, 102 pounds

*Victoria Beckham 5-6, 105 pounds

*Joan Allen 5-10, 110 pounds

All are severely underweight. This is starvation imagery. Anorexic-type bodies regularly presented as the beauty ideal.

Today’s female body is expected to be slim, trim, lean. Tight, toned muscles. Six-pack abs. Hard bodies. Sounds like a description of a man’s body doesn’t it? The only feminine characteristic remaining on today’s “perfect woman”: fake, plastic breasts. The real ones disappear when a woman is underweight.

The ideal female body looks like a young, very thin, muscular prepubescent boy with large breasts. This is where 100 years of media brainwashing has left us. “Brainwashing” seems like too strong a term until you consider that most females see 400 to 700 media-generated images of thin women every single day.

Rounded bellies, padded hips, curvy thighs. These are “problem areas” to be worked on. In reality, they are beautiful, natural qualities of a healthy female body.

It’s time we define our own style. Make our own rules. Turn our backs on the media and embrace the beautiful bodies we were been born with. It’s time to live with grace and beauty instead of self-hate and struggle.

Too many of us have learned to dislike our own bodies:

*53% of 13 year-old girls,

*78% of 17 year-old girls, and

*80% of adult women spend every day disliking the only bodies we will ever have.

How about a world where all body types are appreciated…

*Where naturally thin bodies are considered beautiful.

*Where naturally curvaceous bodies are considered beautiful.

*Where the thin aren’t trying to get plump.

*And the curvy aren’t trying to get skinny.

Let’s live in a world where the bodies we were born with are the best, most beautiful bodies we could each have.

How to do that?

*Stop buying from companies who advertise their products with starvation imagery.

*Don’t go to movies that star emaciated actresses.

*Make your voice heard. Email or write companies to complain about their irresponsible imagery.

*Swear off TV shows, fashion magazines, and other media that depict only thin women. (Just 5% of American women are naturally underweight. Among the actresses on television…it’s 87%.)

*Reinvent your sense of female beauty with images of all types of women. Old art is one of the best choices. Go out of your way to view old paintings and sculptures to help get you started.

*Reeducate your eyes to appreciate the natural, average female body.

*Don’t talk about your own weight loss or gain and don’t comment on others’ bodies in that way.

*Appreciate the women in the world around us. Practice seeing without the anorexic eyes we’ve been trained to view the world through. There is beauty in our natural curviness.

*Move with grace and pride.

You are beautiful. Reject the propaganda of starvation imagery. Love the body you’re living in, it’s the only one you get and it deserves your love, honor, and affection.









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The Fat Loss Fator

Size 10 Going On 50 Ten Weight Control Tips For Lasting Weight Control

Ten Tips on How to Establish Lasting Weight Control

1. Walk a lot. Leave the car at home, catch the bus or train.

2. Try not to eat pork at least for three or four months, then decide.

3. Eat red meat only once or twice a month. Take your time and coach yourself. If red meat is a daily habit for you, take your time and coach yourself. Go off the red meat for 3 or four months and then decide what you want to do.

4. Take liquid vitamins (very important) try not to put undo stress on your digestive system by expecting it to digest massive vitamin pills.

5. Hold your stomach in and breath deep, as often as possible.

6. Eliminate waste from your body, often. In fact, learn how to give yourself a high colonic to clean your colon. (This alone can help you drop up to 10 pounds in a week)

7. Talk to your body; ask it if it’s OK to eat something – You will be surprised at how your intellect will respond over time to questions that you ask your inner self.

8. Love your body just as it is and it will change for you.

9. Do not covet your neighbor’s slim body, however, see yourself thin, and if you need a little help look at your neighbor’s thin body and know that in time, that will be you. Then believe it.

10. Do not diet. You loose the entire battle if you diet. I realize this may be hard for some of you to realize. To diet is in direct conflict with the “love your body just as it is” Use common sense when eating, however, do not diet.

Depending on how much weight you have to loose, it could take 3 months or 3 years. Take your time, meditate a lot and if you pray, then do so. If not, then meditate and listen to what the universe has to say. I cannot stress how important this step is.

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Weight Loss Tip 12 How Starving Your Body Can Make You Gain Weight

No, that title is not a typo.

One of the things that makes people not get the weight loss results that they want is that they may occassionally be starving their bodies.

There are two basic ways that this can happen. One is for it to be done inadvertently—like when you just get busy and forget to eat.

Another is when you purpose deprive your body of food to try and “speed up” your results.

Regardless of how it happens, either scenario in this case is equally damaging. Although you will decrease the calories that you take in which may lead to some short-term weight loss, the kicker here is that you will be slowing down your metabolism.

What this means is that after the starving is over, your body will hold onto the next meal you eat for dear life, expecting be be starved again.

If you allow starvation to become a habit, you will actually be contributing to your own weight gain in the future.

Therefore, make sure that you are keeping your meals no more than 4 hours apart. As long as you do this, you will be supporting the healthy metabolism that you’ll need to lose the kind of weight that you’ve committed to.

To Your Best Body,

Lawrence Cole

Your Lifestyle and Fitness Coach

6 Week Body Makeover Program To Help You Lose Weight

For those who need to shed a few pounds, and others who have a long way to go before their diet goals can be achieved, the infomercial titled “6 Week Body Makeover” is a must watch.

The 6 Week Body Makeover is built on the theory that each person has a unique shape that defines his or her body in its natural state as it was meant to be.

The assertion that each individual person has a unique metabolism that is specific to his or her body type is another cardinal principle of the 6 week body makeover.

The program is a highly motivational one and centers on a basic idea of individuality.

And it will help you create a diet that is customized to your body shape or metabolism.

Other advantages of the 6 week body makeover includes the development of a unique metabolic system that will enable you burn more weight than in the case of a normal diet.

No doubt, the people behind the 6 week body makeover seem to have to have found an interesting and innovative concept, because studies show many find the program appealing and exciting, due to its focus on individuals.

Just some few steps are required to kick-start your own personalized program. The first one is to identify the right program that would allow you to lose weight in a short time.

The 6 week body makeover helps you out with its lucid instructions on how to fill out a questionnaire that helps pinpoint your specific metabolism type.

After the initial step, the next hurdle is the matching of your shape and general body size to the sample drawings.

If you can match the drawing that best depicts your body shape and size, then you have determined your specific problem areas.

Both your metabolism type, as defined by the questionnaire, and your problem areas as defined by the shape and size drawing are combined together. And it is from this the 6 week body makeover is developed.

The program includes plans where meals are designed to help you feel energized and healthy and a simple body-sculpting workout program that targets your problem areas.

This exciting 6 Week Body Makeover concept still carries the same basic principle of successful weight loss programs.

Whose basic focus is on proper diet and nutrition as well as regular exercise.

We may not really need a program to figure this out, but a program like the 6 Week Body Makeover may push some of us in the right direction.

Note: if you need more information see this video is very important and easy to applique by:
Dr. Charles D.C.
Fitness Instructor & Fat Loss Factor™ Founder

click here

Weight Loss Myths Exposed

It probably won’t come as a surprise to hear there is a great deal of confusion around nutrition. In fact, many people reading this article will have only a scant idea about the different food types and what our body actually needs to keep healthy.

One of the simplest systems I’ve encountered is this. If the food tastes good, then it has to be ‘bad’ for you! And then there’s its counterpart, “If the food tastes ‘bad’ then it must be ‘good’ for you”. You may identify with these views, or some closely related version! Nutrition for some has been reduced to a concept of ‘good’ and ‘bad’ with little else.

Some common weight loss myths that people believe – which aren’t true!

Myth #1: Cutting down on portion size is the best way to lose weight. Not on its own. If you attempt to lose weight by just eating less, you are likely to gain the weight back. Lasting results will come from changing the types of foods you eat, not just the amounts.

Myth #2: Just cut out fat and you’ll lose weight. This approach to weight loss, popular in the 80s, simply doesn’t work for most people. Even if a food is labeled “fat-free,” it can still be high in calories from sugar and hidden carbs. Effective weight loss comes from being mindful of your total calorie consumption as well as your fat intake.

Myth #3: Cutting calories causes your body to go into starvation mode and slows weight loss. This is untrue. Your body’s resting metabolic rate can vary by about 15%. Nevertheless, eating too few calories and an inadequate amount of protein can make you lose precious lean muscle mass, which will eventually slow metabolism, for the long term. Ideally, stick to the calorie and protein amounts that are right for your body with the Herbalife

Note: if you need more information see this video is very important and easy to applique by:
Dr. Charles D.C.
Fitness Instructor & Fat Loss Factor™ Founder

click here

Low Carb Diets Just How Safe Are They

Whether you’re in a grocery store, a restaurant or just watching the commercials on TV during your favorite show, you are bombarded with ads and special menu’s singing the praises of the virtues of the low carb diet. This low carb craze has virtually swept the western world and has dieters everywhere seeking out low carb this and low carb that with many reporting weight loss as a result!!!

This is great news right? Finally, an easy diet plan that makes you lose weight and you can eat lots of food as long as they have almost no carbs in them!!! But have we really struck gold, or have we simply struck fools gold? Is the idea of eating a low carb diet for weight loss really a good idea or are there any side affects that may come with these diets that adversely affect our health?

Consider this, many people want something for nothing and this way of thinking also applies to those looking to lose weight but unfortunately there is no miracle substitute to good sound nutritional practices. Our society is one that values “quick fixes” which is why the low carb diet plan is a perfect fit for this society’s way of thinking. This is what makes it so appealing.

It is true that a large amount of weight will be lost as glycogen (stored carbohydrate) depletes in the muscles and liver, but this weight is from water, not fat loss which is not good for body composition or overall health. It is also true that the body will rely on free fatty acids for fuel when muscle glycogen is depleted, but the body will rely much more on amino acids (protein) from the breakdown of lean (muscle) tissue as well so while you may burn fat, you will also burn more muscle as well and remember, your heart is also a muscle! In addition to this, those on a carb-restricted diet have lower energy levels and shorter time to fatigue during physical activity which means any activity will likely be in shorter durations.

The fact is you need carbohydrates for your brain, heart, and muscles as well as other vital organs. The main fuel of the brain and central nervous system is glucose, which is obtained most easily from carbohydrates. If carbohydrates remain unavailable for several days the body tries to conserve protein by producing an alternate fuel source known as ketones from the partial burning of fatty acids. As this breakdown continues, these ketones build in the blood causing a condition known as ketosis. Initial weight loss is not from fat but from water from the kidneys trying to rid the body of excess ketones.

Low carb diets make the blood more acidic, causing potentially serious and unwanted side effects like headaches, bad breath, dizziness, fatigue and nausea. Also when carbohydrate stores are depleted in the body, the rate at which fat is metabolized is reduced meaning that carbohydrates are necessary for the ability to metabolize fat effectively. And keep this in mind, carbohydrates do not make you fat, calories in general make you fat so the most effective weight loss plan is simply to adjust your calorie intake to be in the right range for your own individual needs with the proper balance of nutrients.



The fact is, just because you seem to notice a loss of overall body weight in the initial stages of a low carb diet doesn’t mean it is a good solid safe means of going about embarking on a weight loss venture. There is no substitute and there will never be a good substitute to a good sound nutritional plan coupled with a moderate exercise plan and making that plan a lifetime venture.

Note: if you need more information see this video is very important and easy to applique by:
Dr. Charles D.C.
Fitness Instructor & Fat Loss Factor™ Founder

click here

Aerobic Effort For Good Fitness

No matter who you are in the world, you have to have aerobic exercise. It is required for a healthy body and a quality way of life. It has many of pros and will make you feel greater in all aspects of your life. Why should you do aerobics?

Muscle groups get more blood and oxygen from the body during an aerobic exercise session. It is not good to halt suddenly from an aerobic activity. Cramping and dizziness can occur from this. After a relatively intense work out, a cooling off session is always a good idea. Running in place for a little while is a good suggestion if anyone gets too tired during a work out session. More efficient use of the lungs by raising the oxygen transported to them as well as the heart using this oxygen more effectively are a few of the pros of aerobic exercise. The definition of aerobic translates to with air, or with oxygen. It is a work out that is lower in intensity and lengthier in duration. With aerobic work outs, a person uses the same large muscle group in a repetitive movement from between fifteen to thirty. A heart rate of around 60 to 80% is the objective to maintain. Just a few aerobic activities are: light running, cycling, walking, or treading water. These sessions should be able to be done without someone breathing hard. You are possibly anaerobically exercising if you are unable to carry on a short conversation.

Aerobic exercise has so many benefits that it is wild to picture that we sometimes do not take the time to do it for ourselves. It maintains and reduces body fat, boosts our total stamina, gives us extra energy, assists in our resilience to tiredness, increases our muscles, and increases our lean body mass. It also helps us mentally by improving mood, lowering anxiety, reducing depression, reducing tension, and having us sleep better at night. Who cannot benefit a bit from all that?These are pros that people could all use.

Exercise that is higher in intensity and shorter in time is called anaerobic exercise. The body wears out faster and develops muscle more quickly with anaerobics. Many sports are categorized as anaerobic exercises: soccer, downhill skiing, weight lifting, basketball, and football. Running or sprinting is another one. Anaerobic exercise will boost the chances of the body becoming sore.

An aerobics class may be a good start for people who want to reap the rewards of aerobic exercise and aren’t positive how to begin. In an aerobics class, you can do high or low intensity cardiovascular. The instructor will be able to show class members how to perform these moves either way. How high you carry your limbs up during the aerobic session is how the intensity is measured. People must do the level of intensity pertaining to their abilities and the frequency of their aerobic sessions.

The objective while working out aerobically is to achieve your target heart rate and remain at that for the entire period you are working that group of muscles. This works the heart more efficiently and has the body burn a greater amount of calories. The aerobic curve is something some people will reach. This is when you begin exercising and elevate your intensity level to the peak then slow down gradually. It is more efficient to maintain that continuous rate as your heart rate rises. The lungs and heart endure longer and work more effectively when they are trained. People that perform aerobic exercise on a routine interval will have to exercise harder to reach their target heart rate as their endurance increases. People who are just beginning will reach their target heart rate fast until their body becomes adjusted to the exercise.

Aerobic exercise may be somewhat difficult to do at first, but it is absolutely necessary for cardiovascular fitness. A healthy body takes steady aerobic sessions and is a continuous process. People who are in good cardiovascular condition can keep this by exercising a minimum of three times a week. Those who are trying to lose weight and elevate their level of health should exercise four or five intervals a week.

Note: if you need more information see this video is very important and easy to applique by:
Dr. Charles D.C.
Fitness Instructor & Fat Loss Factor™ Founder

click here

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The Pros And Cons Of Loosing Weight With Ephedra

Ephedra has been the center of controversy and debate recently, because of its many adverse side effects and at one time the FDA even banned the herb for a short time. The herb ephedra, also known as ma huang and often described as the miracle fat burner – contains natural alkaloids and has been used by the Chinese in herbal medicines for thousands of years. Over the years, it has been used to treat various ailments, but today it is best known an aid to helping with weight loss.

Ephedra is not an innovative diet product.Many doctors and dietitians do not recommend taking ephedra. Despite their recommendations, more than 12 million Americans take ephedra, primarily to lose weight.

Apart from weight loss, ephedra has several other benefits. Many athletes and sports players regularly take ephedra not only to lose weight, but to help boost energy and enhance performance. It can certainly boost energy levels and increase metabolism, which helps the body to process food more efficiently.

Ephedra has other benefits which most people overlook, because of its amazing ability to help with weight loss. Consumption of ephedra can help to cure coughing and asthma by relaxing the air passage in the lungs. It can also relieve the effects of edema, a condition caused by excess fluid, by promoting increased urination.

There is no doubt of the herb’s usefulness and effectiveness as an aid in losing weight quickly and effectively. More than one expert considers ephedra to be the best method for losing weight. And most people take it sensibly and in moderation, with few side effects or adverse reactions. When used in the correct amounts and in moderation, ephedra helps the body to burn fat for energy. Ephedra is effective because it helps increase the breakdown of fatty tissues, suppresses the appetite and maintains energy levels. It also produces more body heat, which in turn burns more calories – a process known as thermogenesis.

However, ephedra can have many side effects if it is not ingested sensibly and in the correct dosage. Side effects can include headaches, dizziness, increased blood pressure, chest pain, stroke and seizures. Some experts have pointed out that many of these side effects result from other common substances – such as coffee – and are not unique to ephedra. One disadvantage of ephedra is that it is not suitable for everyone. It should not be taken by pregnant women or people suffering from such ailments as diabetes, high blood pressure or heart disease. And people who are using various other prescription drugs on a regular basis should not take ephedra.

Perhaps the most serious side effect of ephedra is its tendency to over stimulate the central nervous system, when ingested. This has the dual effect of increasing the heart ate and raising blood pressure, a potentially dangerous combination.

The controversy surrounding the so-called miracle fat burner is likely to be around for a while. If you are thinking of taking ephedra, always consult with your physician and make sure you have all the facts before making a decision. As with most supplements, you must have your “body foundation” – the training and nutrition – set before you will be able to determine any added benefit. Choose wisely, and decide if ephedra works for you!

 Note: if you need more information see this video is very important and easy to applique by:
Dr. Charles D.C.
Fitness Instructor & Fat Loss Factor™ Founder

click here

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