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Best Way To Lose Body Fat

What is the best way to lose body fat? Weight training? Cardio? Dieting? Using fat burners or fat loss machines and gadgets

Body fat works on an extremely stealth way. It creeps up your body and settle down comfortably without you knowing about it, then one day you might wake up and have a shock of your life when you look into the mirror. It is normal sometimes to gain 2 to 4 kilograms without you knowing about it. Do not panic! Just make sure you do something about it and lose that body fat especially belly fat before it becomes stubborn fat, you will be fine.

Well, there are many ways to lose body fat. For example, you can get on a fat loss diet like South Beach diet, Atkins diet or Zone diet or you can on a weight loss program that uses exercise and dieting together. The whole idea of losing body fat is no play around the calories in calories out equation.

As long as you consume fewer calories than you burn, you will lose body fat. But sometimes you end up losing muscle mass, which we do not want.

So what is the best way to lose body fat?

From my years of experience, if I were to choose between cardio, weight training and dieting and given only one choice, I would definitely choose cardio! If I have only one hour in the gym and my main objective is to lose body fat, I would do 45 minutes of cardio and if my fitness goal is to lose weight and burn fat, sixty to seventy percent of my weight loss program will consist of various cardio exercises working various muscle groups.

In order to find out what is the best way to lose body fat, we have to learn the basics of development of the fat cells, which are the cells, that makes us fat in the first place.

When calories consumed is more than calories used, these excess calories are converted into fat and are stored into cells, which are called fat cells. To effectively burn fat without utilizing the muscles, we have to do exercises that mobilize calories from the fat cells and the best exercise for this is cardio training!

The American Council on Exercise (ACE) recommends 4-5 sessions of cardio workout per week for optimum fat loss and each session should last about 30 to 45 minutes per session.

What is the best way to lose body fat, high or low intensity cardio?

Some experts recommends doing cardio at a low intensity at about 65 % to 75% of your maximum heart rate because at that intensity, the percentage of calories burned that comes from fat is higher compared to a high intensity workout of 75-85 %.

That is true regards to percentage wise but when it comes to total calories burned from fat at the end of a session, both low intensity and high intensity are effective for weight loss. High intensity cardio training have an additional benefit though, which is the after burn effect, meaning that after the cardio session, your metabolism will be firing high throughout the day!

Try to do your cardio workout first thing in the morning. In the morning, your sugar level in your body is low because of the long hours without food during sleep. There for, when you do your cardio, it attacks the fat straight away. Plus, you can get the benefit of elevated metabolism throughout the day which means more calories burned!

To summarize this, if you can squeeze in weight training dieting, that will so much better and you can burn fat faster, but again, if there were only one choice, I would say the best way to lose body fat is cardio training! You have to get on it to see the difference! Try cutting 200 to 300 calories per day and include those cardio sessions in. You can definitely see results in no time! 200 to 300 calories can be as simple as cutting out your junk food. I am sure you can sacrifice your junk food for an awesome set of abs right?


Why Carbs and Proteins Must be Balanced

The nutritional health trend over the last five years has been to consume a diet high in complex carbohydrates. This strategy has been relatively effective in helping people lower their blood cholesterol, primarily because carbohydrates contain very little natural fat. In essence, this strategy is designed to keep fat consumption low.

However, there is risk related to such a singular nutritional focus, i.e., eating just carbohydrates. If this strategy leads to a deficiency or imbalance of other nutrients, especially protein, then long term problems could occur. It is important that at least half a person’s calories consist of complex carbohydrates, but not to the exclusion of other nutrients.

Carbohydrates are an optimal source of energy. They can be quickly used as fuel, and provide quick bursts of energy. They are ‘nutrient’ dense rather than ‘energy’ dense, and supply 4 calories per gram (fat supplies 9 calories per gram). Carbohydrates fulfill three important roles in the body. Their most critical function is in maintaining blood glucose levels, a ready supply of fuel for body tissues. Though skeletal muscles use the greatest quantity, the brain and central nervous system are dependent upon glucose to function effectively. For example, low blood glucose levels have been associated with negative mood states. This may be particularly evident in individuals with blood sugar disorders such as hypoglycemia and diabetes.

Glucose is also converted to glycogen for storage by the liver and muscle cells. Liver glycogen serves as an immediate energy reservoir, available to replenish falling blood glucose levels. There is another possible destination of glucose produced from excess carbohydrates in the diet – one that most people don’t usually appreciate. And that is the fat cell. While carbohydrates are not “‘fattening’ consuming more than the body’s immediate energy needs leads to fat storage. Once transformed into fat, there is minimal conversion back to glucose.

But we can’t just live on carbohydrates. Protein, for instance, is essential for proper immune system function, tissue growth, cell maintenance and repair. Protein also supplies 4 calories per gram, but using it for the body’s energy needs is not its most important function.

Protein is also essential for water balance in the body. This is one reason why carbohydrates and proteins must both be consumed, and why their intake must stay in balance. For example, each pound of carbohydrate stored in the body results in the retention of three pounds of water. Therefore, protein is necessary to help regulate excessive water retention.

There is also a complex relationship between carbohydrates and proteins in maintenance of stable blood glucose levels. As mentioned, carbohydrates raise blood glucose levels – sometimes very rapidly. Protein will influence the rate of carbohydrate absorption to allow slower, more gradual increases in the blood glucose. In addition, protein can be transformed slowly into glucose as well – in essence providing a baseline level of blood glucose for the body. This will help prevent rapid increases or sudden falls in blood glucose that affect mood, energy levels, and fat storage.


What to Eat at Work

Unless you want to starve yourself between breakfast and dinner, you’re going to have to make the decision of what to eat at work. Granted, some people do choose to skip lunch, either because it’s too time-consuming or because it’s too expensive, but they also rip the handle off the refrigerator door when they get home. And it doesn’t really help them maintain a desirable weight or a decent energy level. So it’s not a good option. But what are the options? What is there to eat at work?Eating away from home does present many nutritional difficulties. The food choices at restaurants, cafeterias, or fast food places can be extremely hazardous for weight management, for health – and for the pocketbook. One of the major problems with eating out is that once we no longer control how our food is being prepared, we also lose control of how healthy our choices are. They say ‘what you don’t know won’t hurt you’ but that’s not true when someone else cooks our food for us. Foods prepared outside the home are usually higher in fats, sugars and salt. Even seemingly healthy foods can be deceiving. For example, if we made a salad at home, we might combine a variety of vegetables, and monitor the amount of dressing that we add. While eating out, however, our salad may be doused in extra dressing that is high in fat and salt. The 50 calorie head of lettuce can become the 500 calorie high fat meal when someone else is in charge of food preparation.

We are also faced with other stumbling blocks to healthy eating when we eat at work. One of them is the amount of time we have to eat. Grabbing something quick helps with the time problem, but that’s about all it helps. Vending machines are our enemy in this department. Eating can go from bad to worse in a hurry with a vending machine. Drinking sodas, even diet ones, or grabbing a ‘scrunchy’ bar to fill some hunger need is a poor substitute for a nutritionally balanced meal. Or even an unbalanced meal that contains some real food! Furthermore, these snack foods will quell our desire for food temporarily, thus providing us with ‘empty calories’ and no nutritional support for the rest of the day. Then just watch what happens when you get home. It’s not a pretty sight!

To get around these nutritional dilemmas doesn’t take a lot of time or effort, and it can make a big difference in how well you nourish yourself, how much energy you have, and also what shape your body is in. You’ve got to arm yourself with other foods that are healthy alternatives to eating junk or eating out. The first advice is to bring a survival kit of healthier foods to work. You should choose foods that transport well such as fruits, trail mix, dry cereal and pretzels. These can be left around work, or in your desk, or even in the car. Having these foods readily available will give you the strength and ‘will power’ to resist the other temptations that exist in our communal work environment. Such as donuts, vending machine goodies, microwave popcorn, cookies and the candy that’s always on the secretary’s desk.

If at all possible, try to bring your lunch to work with you. Usually we think of salads and sandwiches as our only choices. Too boring, and not very satisfying. Other choices to bring are healthy frozen dinners and frozen vegetables, if you have access to a microwave. Foods such as low fat cheese, yogurt, and even health shakes make good alternatives. Bringing some fresh veggies or a piece of fruit will add both color and nutritional value, even if you go out to lunch. (ps. take them with you!) Just make sure you consider this midday meal as an important part of your health plan, not just as ‘lunchtime.’


Fighting Free Radicals with Antioxidant Resveratrol

The new buzzword in the nutritional supplement industry is resveratrol and for good reasons, too. Even the likes of Oprah Winfrey and Dr. Oz have taken notice of its benefits that range from lowered blood sugar levels to reduced risks for heart disease to improved immune system against diseases as serious as cancer. And the power behind these benefits lies in the fact that resveratrol is an antioxidant that fights the damaging effects of free radicals. For those who have yet to hear, much less understand, the relationship between free radicals and the antioxidant resveratrol, this article is for you.

Free Radicals and Antioxidants Explained

Free radicals are organic molecules that are responsible for tissue damage, physical ageing and even some forms of diseases. You can think of them as free molecules with an odd number of electrons floating around until they can be stabilized, of which stealing electrons from other molecules will do for them. Once they steal the electrons, cellular damage ensues. The worst part is that the molecule from which the electron was stolen from in the first place can become a free radical itself. And so the damage replicates itself over and over again.

Fortunately, antioxidants can counter the effects of free radicals by stopping the electron-stealing process in its tracks. The antioxidants present in your body donate one of their own electrons to the hungry free radicals without turning into the enemy precisely because they are stable molecules to begin with.

You can find antioxidants in fresh produce like fruits and vegetables, of which vitamins like A, C and E as well as beta-carotene are the most popular. And of course, let us not forget the antioxidant resveratrol that is gaining increasing positive attention from the health nuts amongst us. (And speaking of nuts, peanuts are a rich source of resveratrol)

Ways that Resveratrol Fights Free Radicals

As previously implied, resveratrol fights free radicals by providing one of its own electrons to the scavenging free radicals without losing its stable form. As such, many health benefits have been attributed to the regular consumption of resveratrol in the diet as well as in supplements. Of course, you can eat your daily needs for resveratrol but you have to eat baskets of fruits and vegetables or drink hundreds of bottles each day to get the necessary dosage present in one capsule of resveratrol supplement. Can you do it, much less afford to do it? You decide.

Research has proven that the superior antioxidant resveratrol provides for many benefits that include but are not certainly limited to the following:

Protect against certain cancers like pancreatic cancer due to a strengthened immune system
Prevent the early onset of the signs of ageing from its physical to its mental forms especially where age-related mental disorders like Alzheimers disease are concerned
Perils of a high-calorie diet are avoided, thus, resulting to increased insulin sensitivity and improved motor function

If these sound Greek to you, well, think of resveratrol as an antioxidant capable of improving your quality of life by ensuring that your body performs at peak levels, no matter your age. With the antioxidant resveratrol, you lose nothing by way of health although you do lose free radicals that make for ill health. Not bad for something that comes in a convenient capsule form


A Practical Approach to Healthy Eating

Many of us have had the experience of growing a garden. Fresh garden grown fruits and vegetables explode with vibrancy beyond compare. Our senses dance with excitement as we receive fresh foods directly from the vine. In the garden, we notice scents that are non-existent in the supermarket. When we taste, we are delighted with unimaginable flavors. Garden fresh foods, carefully grown in healthy soil, offer us the epitome of nutrition. These are truly living foods. Living foods are defined as fresh-raw fruits and vegetables. Straight from the vine or soil, fruits and vegetables offer us their greatest potential in vitamins, minerals, proteins, taste, and enzymes. When we process them into other products and forms, they progressively lose this potential.

The source of nourishment

If you were a professional gold prospector, would you pan for tiny gold fragments in a stream or search for the massive virgin deposit upstream? If we are looking for nutrition and great taste, it is helpful to search out its source. When we do this, we find that fruits and vegetation, nurtured by healthy soil, the sun, and the rain, are the source of nourishment for all animals and humans. Animal foods for humans are possible because of the plants, which nourished the animals. Even carnivorous animals eat plant-eating animals. In the supermarket, we can trace all foods to their source. Nearly every food that we see in the supermarket can be traced back to fresh-raw fruits and vegetation. One of the most widely used ingredients, sugar, was once sugar cane or beets. Most baked goods are made primarily with vegetable fat, wheat, and sugar, all processed forms of raw vegetables. Ice cream begins with grasses, which cows consume to produce milk. See the connection? Would you rather have a genuine autographed Mickey Mantle baseball or a reproduced copy? When we go to the source, we get ultimate nutrition, great taste and highest quality!

The poverty in processing

Fresh-raw fruits and vegetation, while growing in soil, are at their peak of flavor and nutritional value. If we could eat them then, most of us would be disease-free, glowing, and radiant like never before! Every food that we consume requires energy to process. Many processed foods require more energy from our body to utilize than they give us. Guess what happens then? Unfortunately, our health suffers and we age more quickly. Living foods give us the greatest nutrition potential per unit of energy required to process them. Sadly, many of us eat subdued versions of fresh-raw fruits and vegetables in the form of processed foods. After a fruit or vegetable is harvested, it steadily degrades in nutritional value. In nature, animals do not preserve their food! They eat fresh and alive to thrive! Many foods are heated to high temperatures to preserve shelf life. Heating drastically reduces value. In heating, many vitamins are destroyed, minerals are lost, and in some cases, carcinogens are created. Many foods we enjoy are months old before we consume them. All canned foods are heat processed. Its time that we ban the can and rock and stalk! Our bodies operate in an input-output fashion. We get out what we put in! We can start to enjoy new levels of health by enjoying more fresh-raw fruits and vegetables.

Perfect balance

Fresh and raw fruits, vegetables, nuts and seeds, are a flavor sensation and in addition, are perfectly balanced for our bodies. To survive we need foods balanced in correct nutrients. We need minerals. Minerals originate in soil and fresh-raw fruits and vegetables are mineral rich! We need protein. Green vegetation is abundant in protein and supplies plant-eating animals such as elephants and gorillas. A gorilla can bench press 5000 LBS! We need fat. Most vegetables and fruits contain small amounts of fat. Avocados, olives, nuts and seeds are rich in essential fat! Studies show that raw, unprocessed plant fats are healthy. We need carbohydrates for energy. Fresh-raw fruits contain delicious unprocessed carbohydrate! Our bodies constantly need water and fresh-raw fruits and vegetables are mostly water. In fact, they contain about the same percentage of water as our bodies! Rich in vitamins, minerals, protein, fat, carbohydrate, and water, fresh-raw fruits and vegetables are a nutritional powerhouse! Because they are the source of nutrition for all animals and humans, they contain abundant amounts of these nutrients. Doesn’t it make perfect sense? Ok, here is the amazing part: Every fresh-raw fruit and vegetable contains most, and many times all, of these nutrients! Bursting with juices and big taste, they are supreme for creating magnificent meals!

Practical means healthy

Foods are wonderful when they lift us up, stimulate our immune and healing systems, and make us feel excitedly alive inside! There are thousands of foods available each day for us to enjoy. When we visit the local supermarket, we see the astounding variety. Hundreds of food-processing companies cater to our every whim and desire. Most foods are processed in such a way as to extend shelf life. This is accomplished by super-heating, salting, sweetening, adding preservatives, freezing, and others methods. The bulk of our food supply is designed to remain shelf-stable, not to keep us healthy and alive. Does it make sense to consume foods that bring us down and make us feel dull? We all want to fresh and energetic…right? Many highly processed foods do not make the grade because the energy our bodies spend to process them exceeds their nutritional value. If you asked for change for a dollar, how would you feel if you were charged two dollars for the service? You would feel shorted, right? Eating highly processed food is like this.

Easy preparation and cleanup

Most of us have busy lives and for most, free time is a luxury. Who wants to spend all of their free time preparing food? We all like foods that taste great, are visually pleasing, and smell wonderful. Conventional methods of preparing food require great amounts of time and in many cases a large number of ingredients to achieve exciting and tasty results. With living foods preparation is fast, easy, and makes time in the kitchen minimal. Did you ever make cooked, baked, or fried meal, and have to do all of the cleanup yourself? If you did, you likely wished the cleaning would go a little faster. Dishes are not a favorite for most of us. When did you last plead for the opportunity to remove baked on grease from a pan? Practical food prep methods require that cleanup is nearly a blink-of-an-eye task.

Earth Friendly

Many tons of garbage accumulate each day in the form of food packaging. Containers are required to store, preserve, and ship food. Ever notice all of the food containers in the trash? Vast amounts of energy are spent in the processing of our food supply. Much of our food is pasteurized, baked, fried, irradiated, canned, bottled, and boxed. Energy is spent on these and other food processes. No heat is required to prepare a living foods meal, which conserves energy! With living foods, little packaging waste is generated because little it required. Their appearance is their advertising- no fancy supermarket package is needed in most cases. With living foods, it is possible to make great food and care for the Earth at the same time!

Fun and delicious

Do you want food that is fun to prepare and a pleasure to eat? Living foods meals can be prepared in half the time required to prepare a conventional meal. When we can enjoy the process of preparing food, we are drawn to do it more often. We, as well as our families and friends, benefit when there are home prepared foods to delight in. We can enjoy an expression of anothers care for us in the form of their food creation. Fun and easy food preparation can be an activity we can do together and bond through. Lets do it!


Weight Loss Program For Long Term Weight Loss

“A steady weight loss program is the key to successful weight loss. Maintaining a healthy eating plan as well as incorporating proper weight training and cardio training for overall toning and health is also important.”

With all of the fad diets on the market today it is hard for someone to tell which fat loss program is right for them. The fad diets claim to let you loose weight at rapid speeds and this is what people are looking for. What the fad diets do not tell you is that the weight losses that they provide is generally temporary as it is mostly water weight that actual fat that you are loosing.

One of the tried and true weight loss program is a low fat diet with exercise and weight training. When you combine all three of these elements together you will see that you can shape your body into what you want it to be in no time at all. Below is a sample menu of what you might eat on a low fat diet. Keep in mind that you should also try to avoid foods that are high in sodium as this can make you retain unwanted water.

Sample menu for your weight loss program:


For breakfast you can enjoy such things as non-fat cereal with skim milk as well as some fresh fruit on the side or you can have an egg substitute omelet with fresh vegetables and no fat cheese. You should try to avoid butter, cheeses and egg yolks.


Go for a salad with low cal dressing and a sandwich such as a turkey and fat free cheese sandwich. You can also add a slice of tomato with lettuce and some mustard. You want to stay away from chips, as these are high in sodium content. A good trick to do with your salad dressing it to have it on the side and just simply dip your fork in it prior to putting some salad on the fork. You will find that you use much less dressing then you normally do and you do not loose any of the flavor.


You want to stick with lean meat such as chicken or turkey and make sure it is whole sliced not pressed. Steamed vegetables with salt free seasonings is a great side dish. If you decide to go with a potato be sure to stay away from sour cream or at least use the fat free options.


Jell-O, fat free puddings as well as fat free cookies are good choices for deserts. You can also go with angel food cake instead of pound cake.

You want to incorporate some simple weight training into your daily routine. You want to keep it simple and do not over do it. You can alternate different areas of your body such as upper body on Monday, Wednesday and Friday and your lower body Tuesdays, Thursdays and Saturdays. Be sure to add in some cardio workouts as well. You should try to aim for at least 30 minutes a day. You can do such workouts as bike riding, swimming, aerobics, kickboxing and much more. Be sure to check with your doctor prior to starting any weight loss program.


What Is The Raspberry Ketone Diet

According to Dr Oz, raspberry ketone is the answer for people struggling with weight loss. Featured recently on his program, this supplement contains fat busting ingredients and increases your metabolism. As with any diet, combine it with a healthy food intake and exercise daily for maximum results.

What is Raspberry Ketone?

Raspberry ketone is the organic compound found in delicious red raspberries. It takes credit for the naturally sweet aroma of red raspberries. The natural compound helps your body to burn calories, by breaking up the fats within your cells. The metabolism boosting hormone adiponectin is a component in raspberry ketone. This hormone is what contributes to your weight loss.

Will Eating Raspberries Have the Same Effect?

The reason raspberry ketone supplement has become such a hot commodity, is due to his comparison of how many pounds or raspberries are equal to one pill. He said we would need to consume 90 pounds of this sweet fruit to have the same effect, as taking the compound in pill form. After all, it’s not realistic to believe a person could consume that many raspberries daily, regardless of how delicious they taste.

Fat Busting Ingredients

As with most dietary supplements, you will find a list of ingredients on the pill bottle. Raspberry ketone supplements include many ingredients to help in your fat loss. Buy raspberry supplements that list raspberry ketone as a main ingredient or at least one of the first ingredients on the label. The following additional fat busting ingredients are usually found in raspberry ketone pills.

  •     Apple Cider Vinegar
  •     Green Tea
  •     African Mango
  •     Acai and Resveratrol

Caffeine, kelp and grapefruit is also an ingredient in the Dr Oz raspberry ketone supplements he endorses. Apple cider vinegar has many health benefits and acts as a strong weight loss component. Like the hormone in raspberry ketone, green tea helps increase your metabolism, which burns calories at a quicker rate.
African mango provides a weight loss supplement that originates from the seeds of the rare fruit. It speeds up metabolism and has many other health benefits. Acai and resveratrol are powerful antioxidants on their own. Combining these fat busting ingredients with raspberry ketone, is what makes this supplement successful.

Raspberry Ketone Benefits

As mentioned on Dr Oz raspberry ketone, it has many other benefits in addition to fat loss. It increases not only your metabolism, but also your energy levels. It can strengthen your immune system, which is important to ward off illnesses.
The dietary supplement improves your bowel movements, while purifying your body from toxins. Raspberry ketone is a natural supplement to give you a full body detox. Another great benefit is its ability to improve your blood circulation.

Importance of Exercise

The Dr Oz raspberry ketone will help you achieve weight loss, but exercising daily remains an important way to stay fit. A proper fitness regime will also help your body build muscle, while it loses fat.
Exercising also releases endorphins into the body. These are chemicals that naturally help you feel happy and more relaxed. Including 30 minutes of daily exercise will help you get a better nights rest. This is important for anyone trying to lose weight, as lack of sleep can alter your hormones, making it difficult to achieve your fat loss goals.

Maintain a Healthy Diet

Maintaining a healthy diet is important when consuming dietary supplements. This is especially important if combining exercise with your routine. While exercising, it is vital to consume proteins that will repair damaged muscles.
Regardless of how many dietary supplements you take, if you consume fatty foods daily you will not lose weight. Moderation is important, as is consuming an equal amount of vegetables, fruits, and proteins.
Since the segment “Fat Busting Metabolism Boosters” was aired on Dr Oz’s show, it continues to be a popular show, constantly replaying on the Youtube Channels. The supplement is especially becoming popular among athletes. Be sure to follow a proper diet and take part in daily exercise, to achieve the greatest results.


Rapid Weight Loss Diets ~ Read This First

Losing weight is not such a short-term thing. There are many people who want fast results and lose weight in a matter of weeks. There are individuals that want to lose 10 pounds in a month and sometimes more. This is because they have realized that they are over weight and when there is an up coming event that is around the corner that requires them to look really good, they resort to quick weight loss methods.

There are many methods out there that can help you lose weight in a matter of weeks. It is advertised in the papers and magazines daily. Most of these companies are weight loss centers and beauty centers. But you must realize that all these rapid weight loss diets and treatments just help you lose water and muscle.

The most common catch line is Lose 2 kilograms immediately after one treatment! It is obviously water weight. If you get yourself into the sauna for a few days, you will lose 2 kilograms as well. The next thing about these rapid weight loss diets is that they will ask you to take 2 servings of meal replacements a day and just one solid meal a day. I am sure if you are on this kind of diet you will lose lots of weight too! But can you sustain a life that just lives on meal replacements and just one meal.

What is the purpose of getting on rapid weight loss diets, lose weight and will not be able to enjoy life? Not to mention the low energy levels that you will be going through.

If you still want to know more about fast weight loss diets, the ones that are good are low carb diets and high protein diets. But do not get on these diets for too long. Use these diets for the purpose to hit your weight goal and then slowly shift back to healthy eating.

And if any of these diets says that you do not have to exercise, that is a total bull. You definitely need to exercise! Perhaps even a lot more because you need to build up those muscle mass and increase your metabolism. You need to build up the muscle mass so that when you are off the diet, the extra muscle will consume the additional calories.

In summary, I would suggest that you chose an alternative. Losing weight steadily is the best way. Aim for 1 pound per week of fat loss. That way, you give your body ample time to adjust to the new lifestyle and having your new body would not be such a burden to you.


Best Weight Loss Exercise: Come And Find Out!

Weight loss exercise is for those determined people to use in order to lose weight fast and for long term. Not only have that, this exercise for weight loss helped many people overcome their health problems!

We have encountered this particular problem before. We planned the best workout ever, thinking we can burn up to maybe 700 calories, take our time to do the full stretching, weight training for 2 body parts and do cardio but just when we think the day will go smoothly, problem starts coming out and the entire schedule starts to go hay wire!

By the time we reach the gym, we only have 30 minutes left and we are left to choose an exercise that will best serve our goals, we need the best weight loss exercise. If you are in that situation, I would recommend that you do a high intensity cardio workout. A high intensity workout will not burn so many calories within 30 minutes as compared you take 1 hour to run a 10k, but it will help boost the bodys metabolism and give your body the burning sensation that you never felt before!

Skip the weight training if you are in that particular situation because your muscle would not just die off if you miss on weigh training session but if your goal is to loss weight, then you have to be focused and use the best weight loss exercise.

What high intensity means is that you need to do that cardio at the intensity levels of 85% of your max heart rate. You can run at level for the whole 30 minutes and cover 5 to 6 kilometers or you can follow this technique that is more interesting. It is called high intensity interval training. Originally, this cardio workout only last for 20 minutes but we can fine tune it. For the first ten minutes, we take it as a warm up and run at the level of 70 % of your max heart rate. Then when your joints are all warmed up and your mind is all focused and in the zone, we will start the interval training.

The concept is simple. The 20 minute is spilt in to 10 intervals and each interval will have a 1 minute sprint and 1 minute walk. So, at the beginning, you will sprint for example at speed of 12 km/h and then walk at 5 km/h. Then on the next interval, sprint at the level of 12.5 km/h then walk at 5 km/h again. So as you progress through the cardio workout, you can increase the speed until you feel you want to puke!

So, stay focus, I know you want to feel your muscle pumped up but you need to be focused on your fitness goals. If you want to lose weight, we need to put weight loss exercise as priority!

But through experience, there is no match for the combination of weight training and then cardio afterwards. This combo just gives the fat burning process a super boost. So try to plan your day carefully, make your gym a top priority and you will get your dream body soon. Sometimes, if we think that there is some matter that needs to be solved and you want to sacrifice your gym for it, wait a bit and think again. Most of the time that stuff that is so important to you can be solved even you go to gym. Its the mind that matters!


How to Lose Stomach Fat

Are you still trying to lose stomach fat? Well, dont give up trying. Loosing stomach fat is not as easy at it seems but its not impossible either.

Although all our bodies react differently, but the laws of nature stays the same. There is no such thing as god made me fat and I will stay fat no matter what I do. Generally, individuals that have high body fat have the body type called endomorph and generally they tend to store body fat in the stomach area. Individuals who are endomorph are the ones that find it very difficult to lose stomach fat as they have low metabolism.

So how can endomorph or any other individuals that are overweight want to lose stomach fat?

The first major strategy here is to increase metabolism and change the lifestyle into an active and healthy lifestyle. The funny thing is, many people know about this but yet they tend to fail because the focused on the wrong things!

A lot of people tend to focus to much on ab exercises because they have the misconception that to lose stomach fat and to get abs you need to do a thousand crunches a day.

You cant spot reduce and by just dong crunches everyday, you will just build string abdominal muscles but the layer of fat stays. The burning sensation you feel is just the lactic acid produced as a result of the stomach exercise, its not that the fat melting away.

If you just concentrate on doing crunches, you will not lose stomach fat but instead you will end up getting a thicker waistline because the abs is still a muscle and it will get thicker if its trained and because the layer of fat is still there, the ab muscle will now push outwards together with the same layer of fat. You cant just lose stomach fat alone. If you get on a weight loss program, you will lose over all body fat together with stomach fat and then eventually you get the over all lean look with a flat stomach.

To lose stomach fat effectively, especially individuals who have the endomorph body type, they have to focus and concentrate on cardio and their diet. Of course weight training is important but general endomorphs build muscles quicker than the ectomorphs and ectomorphs. Are you a little behind? Make your fitness goals!

In order to lose stomach fat, the frequency of cardiovascular training should be at least 4 5 sessions, 30 to 60 mins depending on the individual. Cardiovascular training is important in order to lose stomach fat because during the period of heart rate elevation, fat is transported to the muscles and burned as fuel. Exercises like jogging, running and using the cross trainer can help develop your oblique muscles, which will give you the strips besides the abs.

You have to get on a diet in the initial stage of your weight loss program. You need to create a caloric deficit first in order to lose weight and by combining exercising and dieting, you then can create the right environment for the body to lose body fat. 3500 calories need to burn in order to lose 1 pound of body fat.

South Beach diet is the diet that is highly recommended. Many people have successfully lost weight with this revolutionary diet. Its been proven safe and effective in helping you lose body fat with minimum time. The best thing about this diet is that it does not require you to eliminate any food groups and you can enjoy your favorite foods too! They even have an online program to give full support for their dieters!

Exercising with weights is also a must in your quest to lose stomach fat. There are people who just worry too much about getting to muscular and to big. Dont worry; you can control the amount of muscle that you put on. Females also tend avoid weight training simply because they worry they will get too bulky.

Female do not have high testosterone which is responsible for muscle growth, hence they cant put on bulk, but female will benefit from exercising with weights such as increasing metabolism, increasing bone density and joint strength. If you want to lose loads of body fat but remain looking lean, you have to weight training because weight training can help sculpt your body!

Taking weight loss supplements like fat burners and natural weight loss supplements can also help you lose stomach fat and help you get abs. Fat burners can help you increase you metabolism, suppress your appetite and also help you stay focused so that you can pull through every single rep in your workout.

Fat burners that I highly recommend are Hydroxycut, Nutrex Lipo6x , Xenadrine Super Hardcore and Lean System 7 . Please feel to read the other reviews in my weight loss supplements reviewed section.

If you are skeptical in taking fat burners, try natural supplements for weight loss. Proshape RX is a good and recommended brand because it contains natural compounds that help raise your metabolism, block fat and carbohydrates. Proshape Rx even throws in a free online weight loss program

How about exercises that help lose belly fat?

If you are talking about stomach fat as in the layer above the abs, I have already covered it, its overall body weight training to create a metabolic surge in your body and also cardio training to jack up your fat burning capacity. But if you mean abs training, here are a few.

For abs training, focus on all three areas of the abs that is the oblique, upper abs and the lower abs. I highly recommend standing cable oblique twist for oblique, fitball or Swiss ball crunches for upper abs and hanging leg raises for lower abs.

There are hundreds of abs exercises to do but the most important aspect is this, to work the oblique, choose exercises that rotates your torso, for upper abs, the movements should be curling your rib cage towards your knee and for lower abs, you have to curl your knee towards your chest.

Try to avoid fancy exercises that stress your hip flexors and lower back. Exercises like roman chair sit-ups and lying leg raise uses the hip flexors and lower back muscles more than your abs. Isolate and squeeze your abs when you work them for the extra bang!

I highly recommend you to refer to these books for in-depth knowledge on abs exercises to help you lose stomach fat. The best abdominal exercises that you have never heard of and ABSolution are 2 super abs guides that you must see. They show you up to date abs workouts and the important fundamentals that will help you lose stomach fat in record time safely!

Fiber will also help you lose stomach fat. Fiber helps you to fill up your stomach with the minimum amount of calories. Get your daily needs of fiber from your daily food like fruits and vegetable. Oatmeal is also a fantastic source of fiber. For a quick snack, try eating some fruits like apples or a large bowl of salad along with a large glass of water. You may find that you are not actually hungry at all.

Planning is the key to success. You have to plan your entire weight loss program if you want to lose stomach fat fast. Without a definite plan and goals, you do not have direction and sense of urgency. Sit down and set your goals , plan out your diet and exercise program!

Schedule at least 3 workout sessions in a week, bare minimum! Spread out your meals into 5-6 small meals a day and prepare the weight loss supplements you are going to take. For example, bring along your fat burner to work if you know that you are going to hit the gym straight after you work. Set your goal to losing 1 pound of body fat a week and stick to it!

Last and not least, no junk food at all if you want to lose stomach fat! Junk food contains high amounts of refined sugar and bad fats, which can terribly cause havoc to your body metabolism and slow down your weight loss progress.

There it is, a solid plan to help you lose stomach fat. Follow these guidelines and you can reach your fitness goals in no time at all.

Craig Audley
Craig Audley writes about and promotes many diet, weight loss and nutrition products.