5 Rules To Lose A Stone Fast and For The Ultimate Kick-Ass Lifestyle

5 rules to lose a stone fast and for living a kick ass energy filled balanced social life friendly lifestyle.

Rule #1: Workout but don't cheat yourself
It doesn't have to be in a big bad gym, you can do a perfectly great workout at home or amongst the ducks (and coots) down by the water. Exercise makes ya feel awesome and makes you look pretty darn good too. Don't cheat yourself though - when you're working out bring your A game - focus, intensity and effort all 100% then...

Rule #2: Refuel your body properly
You wouldn't put diesel in a petrol car would you? Then why do we put inefficient crap into our bodies when we know we should be fuelling ourselves with the right types of food. Focus on these foods 80% of the time and you'll be looking and feeling like batman (rule #20). Lean meats, eggs, veggies (every colour imaginable), poultry, complex carbs, nuts, oils etc. When you're diet is (mostly) made up of these whole single ingredient foods you'll be doing yourself a major favour and this proper food will actually help you lose a stone (counter intuitive but true). Don't be fuelish when it comes to food.

Rule #3: DO cheat on your diet.
Following on from the 80% rule - do go mad every now and again - strategically cheating on your diet is pretty cool. Restricting your favourite foods doesn't make sense - you'll resent your healthy lifestyle and begin to despise me for telling you that this food or that food is off limits. No foods are off limits when you strategically cheat on your diet. Enjoying some Pizza, ice cream, brownies or my personal favourite waffles from Mr. Waffle occasionally will not only keep you sane but they actually have a profound physiological effect on our bodies and can actually help lose a stone fast and keep you looking lean and all lovely - the last thing you want is to waste a weigh right? (Pun most definitely intended).

Rule #4: Catch those zzzz.
Burning the candle at both ends? How's that going for you? Energy levels shot to hell? Thought so. Sleep and recovery are as important if not more important than the actual exercising part of been cool. All our hard work and efforts in the gym are wasted if you don't follow rule #2 and rule #4. Our bodies grow, recover and get stronger while at rest make sure to get those 7-8 hours a night. Having trouble sleeping - try taking some magnesium about an hour before you hit the hay.

Rule #5: Challenge your body - run sprints.
Our body craves challenges and loves the thrill and excitement that comes with it. When it comes to challenges for our bodies - there's none better than sprints (especially hill/stairs sprints). Sure you could just hop on the 'road to nowhere' jogging machines that crowd commercial gyms and health clubs but do you want to be like the masses or do you want to be a kickass superhero like Batman? Not that I'm totally against treadmills - I occasionally use them for walking planks...

John Mulry is a Weight Loss Expert, Lifestyle Enhancer, Personal Trainer, Writer, Speaker and the owner of the Expect Success Fitness Lose A Stone Fast System

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How to Journal for Successful Fat Loss

Failing to journal leads to failure. When it comes to fat loss; being accountable is the best determining factor of success. If you're looking to lose fat you need to be honest about the types and amounts of foods you are consuming. Journaling has proven time and time again to be the best method for being held accountable. Journaling will provide documentation of the good and bad choices being made. A normal weight person underestimates their caloric intake by 20% and 40% for the overweight person*. The truth is we simply don't have a clue of how much we are actually consuming.

The underestimating of caloric intake is associated more with our perception of what is a serving size. To adjust our perception of serving sizes we need to first be accountable for the current amount of food we are consuming. The accountability process will come through journaling. Recording the foods eaten will give insight into eating behavior. Once familiar with eating behaviors it is time to learn about serving sizes. Comparing how much is consumed to proper serving sizes is the best place to start when it comes to making adjustments to the diet.

The alignment of serving sizes with actual food consumed will start the fat loss process. The next step will be to distinguish supportive foods from non supportive foods. Supportive foods are foods that support the desired outcome. Non supportive foods are foods that don't support the desired outcome. In this case the desired out come is fat loss you will need to reduce the amount of non supportive foods being consumed.
Supportive foods for fall into 3 basic categories: 1. Lean proteins, 2. Fibrous carbohydrates, and 3. Starchy carbohydrates.

Lean Proteins would include foods such as: chicken, egg whites, shrimp, turkey, tuna, and salmon just to name a few.

Fibrous Carbohydrates would include foods such as: asparagus, green beans, broccoli, cauliflower, celery, cucumbers, peppers, and spinach to name a few.
Starchy Carbohydrates would include foods such as: corn, carrots, rice, potatoes, tomatoes, and oatmeal for example.

Non supportive foods would include almost all processed and refined foods for example: any processed flours or sugars.

Start your food journal. Record what you ate, how much you ate, when you ate, and where you ate.
Once you have recorded 3-4 days in your journal take a moment and reflect on what was eaten. Look and compare the servings you consumed to known serving sizes. Compare how many supportive foods you consumed compared to how many non supportive foods. After you have made your comparisons it is time to set a couple of goals to clean up your eating behaviors. Pick one item at time. Recommended starting place(s):

Adjusting serving sizesIncrease intake of Fibrous CarbohydratesDecrease processed foods.
Start keeping a journal today. Here are 2 simple suggestions to start journaling food intake:
Use your smart phone to take a picture of everything you eat.After lunch and/or before bed write down what you ate. Reference the pictures to write down the what, how much, when and where you ate. This can be written in a small spiral note book or logged into any digital option.

In the next article I will discuss how often to eat and simple strategies to create supportive meals.
*http://www.news.cornell.edu/stories/Nov06/meal.size.calories.ssl.html
Specializing in fat loss and stiff joints due to lack of physical activity. By using specialized exercises I can strengthen weak muscle, loosen tight muscles and pairing this with simple nutritional strategies help you loose fat. I have a vast knowledge of hundreds of exercise that can be adapted to meet your specific needs. To start loosing fat and reduce joint pain all you need to do is schedule an appointment. Email DBJFitness@gmail.com

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How to Lose Post Baby Weight - The Last 10 Pounds

Have you had some success with losing some of your post pregnancy weight, but you are struggling like crazy with the last 10 pounds (give or take) of it? Those last few pounds can sure be stubborn, can't they? In this article, we will go over some ways on how to lose post baby weight when you've got only those last few rebellious pounds to lose.
 
1. Tracking. Many people dislike writing down what they are eating/drinking on a daily basis but this has actually been known to help many with their weight loss goals. Some people may not realize just how much they are consuming until they see it written down right in front of them. This can help you decide if you need to tweak anything in your healthy eating plan in order for you to achieve your weight loss. Don't forget, drinks such as soda, alcohol and juice, all contain calories, so don't forget to add these in your food journal. You may need to cut drinks such as these out of your diet, or at least cut down on them, as they all contain sugar which will stick to you like glue. Water and tea (especially green tea) are better alternatives.

2. Weekends/Special Occasions. When it comes to how to lose post baby weight, you will need to be careful of cheating on your healthy diet. It's totally fine to cheat the odd time... the operative words being "odd time" (wink, wink). It is common for the weekend to come and for many people to take a "break" from their healthy eating. Also, you may have occasions going on such as birthdays, family get-togethers, movie outings, etc. that may sway you to cheat on your nutritious eating. This could be another reason why your weight loss efforts have hit a plateau, so you may need to bump up your will power over the weekends (and/or at special occasions).

3. Portions. Are you eating the right portions of foods? This can be a very important factor in a weight loss plateau. If you are eating too much, you will have problems losing weight, but if you are eating too little, your body will go into starvation mode and store everything you put into it, which will result in little to no weight loss as well. It is best to always eat until you are just full, not stuffed. If you are wondering what portions of foods you should be eating, a good rule of thumb at, let's say dinner, is to have half your plate full of vegetables or salad, a quarter of your plate with a starch and a quarter with a protein. Also, it is best to eat 3 meals a day with 2 healthy snacks in between.

4. Workouts. Losing the last 10 pounds can depend largely on your exercise routine. When we think about how to lose post baby weight, we tend to groan at the fact that we have to exercise. New moms barely have the energy to keep up with their little one(s), nevermind having the energy to workout. So, what I'm about to say may "hurt" a bit. You may need to workout a little more. If you think you workout enough every week, on a regular basis, then it may just be that you have to challenge your body more. It could also be that you aren't doing both cardio and strength training. Combining the two could really help you in weight and fat loss. If you are doing strength training (which is recommended to be done 2-3 times a week, leaving a day in between), are you working out with the right amount of weight? If you don't feel your muscles getting fatigued by the weights you are lifting, you will need to start using heavier weights in order to benefit from it.

5. Eating Less? Are you still eating the same amount of food as you were when you weighed more? If so, this could be the reason for a plateau. The more weight you lose, the less food (calories) your body needs. So, if you have dropped in weight already, you may need to adjust the amount of daily calories you're taking in. This can be very beneficial in losing the last 10 pounds.

6. Food. Your struggle with how to lose post baby weight may be because you are eating the wrong foods. Are you eating refined or whole grains? Switching to whole grain foods is beneficial for weight loss because of the fiber content, which will not only keep you regular, but keep you feeling full for longer periods of time. Are you eating a lot of foods high in sugar, sodium or saturated fats? These will all contribute to difficulties in weight loss. Are you a latte drinker? Those, for example, are loaded with sugar. Even the sugar you add to your morning coffee counts... it all adds up, especially if you are drinking coffee every day, and many of us drink more than one cup of it. Yikes! Also, beware of frozen meals (yes, even the "diet" type ones), as they are usually loaded with sodium.

7. Realistic. We all have a weight loss goal we want to get to, but just make sure that your goal is realistic. Your body may get to the weight that it's meant to and basically tell you "No, that's it, I'm done". It may be helpful for you to find out your BMI (Body Mass Index) to see what weight your body should be at.

Basically, what we discussed here is that to lose the last 10 pounds, you probably just need to step things up a little bit. When trying to figure out how to lose post baby weight, you may need to try different things and see what works for you, whether you think it may be portion control, the types of foods you're eating, etc. Also, be patient with yourself, it may take some time for the weight to come off. Even if it comes off slowly, that's a great thing, because it's still coming off which is the main thing.

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Weight Loss Tips: Naturally Lose Weight While Going About Your Hobbies

Contrary to what most people believe, weight loss workouts do not have to be time-consuming and demanding. In fact, it is possible for one to lose weight effortlessly and without the use of drugs and other artificial fat loss methods. Losing weight can be fun because it can be done when you are going about your hobbies. The following are weight loss tips that can be used to make fat loss workouts easy.

There are many people who find joy in making discoveries about nature. While most people usually set aside a particular period during the year to do this, it is possible to go about this hobby without necessarily spending a lot of time and money. In fact, it is possible to take part in your hobby almost every day of your life. You can always start by visiting places around your home. Most people usually overlook the joys of visiting places around their homes. An added advantage of sightseeing around your home is that it can also be an opportunity to exercise and shed off some extra calories. This can however be achieved only when you leave your car at home and go about your hobby on foot. You will be surprised at how many things you always miss when driving about your place. You can also take some friends along for some company to make this simple weight loss workout more exciting.

There are many women who profess their love for shopping. Some women even find shopping relaxing. What most of these women do not know is the fact that it is possible to actually take shopping as part of their weight loss workout sessions. To lose weight while shopping, all that one has to do is to stop using the trolley and instead make the basket his or her favorite shopping friend. Using the basket to carry groceries and any other materials is an effective way for one to exercise his or her upper body. This is so because carrying the basket around is almost the same as carrying weights, something which most people do not realize since they are usually engaged in something that their brain has not been trained to perceive as a weight loss exercise.

Watching movies and TV shows is one of the most common hobbies. Studies show that most people usually spend a significant amount of their time in front of a television. Since this is something that most people love to do, it can also be used to sneak in some weight loss workout sessions into your daily routine. This is so especially during the advert breaks that are so common in most channels. Running on the spot and doing some crunches while waiting for your favorite program to resume can be an effective and painless way to effectively lose weight.

Stewart is an author, writer and coach on Rapid Fat Loss and writes on The Best Fat Loss Workouts. His efforts have been instrumental in helping thousands of men and women to not only lose weight healthily, but to also live healthier and happier lives. Click on the links for more from him.

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Tips On the Perfect Weight Loss And Diet Plans

Many people want to cut down their weight, but they do not key in the factors that contribute to weight loss. You need to adhere to a diet plan, or eating habits of some sort to make sure you don't go off the track and take in additional calories, as compared to what you need to sustain a healthy body weight. However, an effective plan can help you better your eating patterns and keep up these changes in a long period, leading to weight loss and also successful body weight management.

Changes In Lifestyle
The perfect weight loss plans promotes easy and healthy lifestyle changes. Among them are everyday workouts for at least half an hour, as well as taking positive action to get rid of unhealthy eating or snacking behaviors, such as high intake of junk foods and sugar. A lasting body weight-management program allows you to identify healthy meals to help replace unhealthy choices. This program will also help you to plan foods in advance, as well as to eat on a frequent routine so as to stay away from unhealthy snacking and cravings.

Calorie Consumption And Control
Dieters need to know about serving control to build the right weight-reduction plan. Servings for certain foods such as pastas, vegetables, fruits just to mention a few, are usually sized by the cup as opposed to proteins, for example, red meat, fish and chicken which are measured by the size of the fist. Studying how to measure servings will help you in reducing extra calories. It is ironical to battle to lose weight while you are indeed consuming more portions of foods that are high in fats and calories.
 
Healthy Targets
Achieving a healthy target is a crucial aspect of any effective weight loss program, which involves cutting down approximately 1 to 2 pounds weekly. Striving to shed weight faster will make you feel undernourished and also fatigued, which can undermine your diet goals. Always consult your physician or a nutritionist prior to starting your weight loss program.

Eating Balanced Diet
A well-balanced diet is a vital factor to consider in the weight loss program. Foods must include lots of fruits and vegetables, and also adequate carbohydrates and proteins. You can combine various nourishing, lower-calorie meals that enhance weight reduction without affecting your body.

Conclusion: You can begin by making minimal adjustments in your food intake, as well as exercise levels and straight away start burning up extra fats.

By following the mentioned tips on the perfect weight loss and diet plans, you can be sure of maintaining a healthy body weight.

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Weight Loss and Sleeping

Studies show that people who get more sleep at night tend to lose more weight than those who sleep less. The tests indicated that people who sleep for only a few hours each night also have some difficulty getting their sleep and staying fast asleep for a longer time. Insufficient sleep causes some hormonal imbalances in the body which can cause people to gain more weight even if they do some physical activities or exercises. Individuals who would like to lose weight need to sleep regularly and get about 7 or 8 hours of sleep each night.

Maintaining hormonal balance within the body is important not only for metabolic purposes but to be healthy as well. Some research studies have also found out that there are two hormones that are affected by the amount and the quality of sleep that people get. Those who do not sleep well or do not get the right amount of sleep tend to have their leptin hormone at a very low level. This would mean that even if they eat a lot of food, they would not feel satisfied. Less sleep could also contribute to the increase of the ghrelin hormone levels which could stimulate the appetite so people also get into wanting more food to eat.

The leptin and the ghrelin hormones may actually set the body to gain more weight because people find themselves eating more than necessary. It is then vital for people to get enough sleep time in order to maintain the balance of hormones in the body including the release of leptin and ghrelin. However, people have to see to it that they also get quality sleep. Those who are suffering from sleep problems may not benefit from staying asleep for a longer time. People with sleep disorders may consult with their doctors for proper diagnosis as well as treatment if needed.

People who would like to lose weight have to check on their sleeping patterns. They may have the best exercise and diet plans but they also have to include rest and sleep. Their bodies are able to maintain hormonal balance for proper metabolism and proper functioning if they are able to get not only sufficient amount of sleep time but the best quality of sleep as well. When this happens, people may lose more weight in the process. Proper sleep patterns as well as healthy lifestyles should be made part of the weight loss program that people get into.

Losing weight and feeding the muscle can be one of the most difficult things for someone to do. Learn to exercise for weight loss the right way by eating correctly and by doing the proper exercises. By learning this, you will be on your way to shedding those unwanted pounds as well as being lose weight.

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