How to Lose Weight

how to lose weight

how to lose weight One of the most commonly talked about issues today is losing weight. Many people struggle with their weight. There are many factors that contribute to a person’s weight. The largest factors are diet and how active a person’s lifestyle is. There are many reasons people want to lose weight. Among the most common reasons that people want to burn off the extra weight is that so they can look better and fit into their favorite clothes. People will commonly say they are trying to lose weight for health reasons, and that is a valid reason to lose weight. Excess weight often leads to heart problems.

One very important thing about losing weight is the method. Many people are looking for the fastest way to lose weight. Many fad diets come into the spotlight claiming that you can lose a lot of weight within one week. While you can lose weight in a week, there is a right way and a wrong way to achieve this goal. It is very important to know that the weight of your body depends on many factors.

The body’s weight is determined by water, muscle and fat. The reason many people want to lose weight is because of the excess amount of fat that their body is holding. In their efforts to lose the weight, they often find themselves starting off strong, only to gain all of their weight back eventually. This is due to many reasons. One of them is that the body uses multiple sources for energy. Among the most commonly used sources are fat, water, and muscle. When the body is deprived of the usual amount of food, it goes into survival mode. Also, a lot of the weight that is initially lost comes from water. Also, the body uses muscle mass for energy. As water level decreases, the metabolism slows down. The same can be said for muscle. Another thing to consider is that the body is designed with an ideal level for health. As your body gets close, it will slow down its process.

There is an alternate way to lose weight. This involves losing weight with exercise. If you exercise to lose weight, you will have better results. With exercise, you at least maintain muscle. Make sure to replenish your fluids. Foods that are high in nutrients such as protein, potassium and other minerals as well as vitamins are important to the success of your weight loss.

When trying to lose weight, it is important to avoid any extremes. It is hard to keep up any extreme measures taken for weight loss. The better method is to start small and make slow but steady progress. By the time you reach a healthy weight, you will have adopted a new lifestyle. After all, in order to maintain a healthy weight, you have to live a healthy lifestyle. Once you achieve that, you will not only be able to fit in your favorite outfit, but you will also get to enjoy a healthier and happier life.


By Jake White

Weight Loss Meal Plan For Women

amazing diet plans 5

A weight loss meal plan is essential when  you are looking to lose the unwanted fat . Shedding pounds is one of the toughest tasks you may ever make an effort to achieve. Probably, the most complicated facets of reaching your ideal weight can be determining what weight loss meals it is possible to eat on your diet program along with what amount of food you can eat. To have a meal plan is important because it is a great way to guide you with your food intake. These free weight meal plans are usually designed to contain the right food groups and keep the meal balanced. It must be emphasized that dieting entails that you should be able to choose and eat the right kinds of foods that your body needs to maintain the nutritional requirement but whether you are on a diet or not, it is advisable to plan your meals. If you do not have a weight loss problem and you do not want to encounter such problem, you should make sure that you also plan your meal otherwise you might find yourself in the same dilemma as most people who have weight loss problems.

For example, just imagine that you went onto the internet looking for some supposedly stylish weight loss meal plans. Do they have a high-protein, high carbohydrate and low fat basis? Is the meal planning on calories, depriving you of vegetables and fruit? Are all the meals, totally natural or do you need to supplement them with some particular mineral nutrient? These are some of the factors that you have to take into account, before you start on a diet. Also remember that the best losing weight diet plan is definitely not going to be more than a couple of days at a time. Remember to also consult your doctor before you go in for such a diet.

Crash diets are completely a no-no. There is a very popular 6 day army diet, doing the rounds, there you are going to eat granny apples for the first 2 days, cheese for these next 2 days and boiled chicken for the last 2 days. Where are the green vegetables? Where is the grain? Such diets are going to have a physiological effect upon your body in such a manner that it is going to take about 6 months or more to come back to normal.

When you are creating a weight loss meal plan it is very important to consider what your daily caloric intake should be. As well as what type of foods you like to eat and what you budget for meals will be. Most plans are usually portion controlled so that you do not eat over a certain amount of calories, carbohydrates and fat each day. Many people find this a very convenient when they are trying to lose weight. You can create a plan yourself or you can have a meal planning service help you with creating one. Some of these services are so convenient that they offer to deliver the food right to your doorstep! These services can be very helpful in order to help you achieve your goal of weight loss. Many services are very convenient and allow you to select the meals you like, calculate the calories for you and deliver the meals to your home. Some services even allow you to track your progress in losing weight. Most people have better results with dropping pounds if they have a meal plan in place.


By Jake White

Healthy Ways To Lose Weight Fast

healthy ways to lose weight fastLooking for healthy ways to lose weight fast is one of the things that we want when we are ready to get into shape . One of the most important aspects of losing weight is actually wanting to do it for yourself. You should not lose weight for other people. You need to want this! A great thing to do is make a list of all the reasons why you want to lose weight and then keep it with you. Look at it anytime you feel yourself struggling with the diet. You instantly will become motivated because you want to be able to accomplish this for yourself. There are two healthy ways for a fast weight loss: first method is by eating the right kind of food like lots of raw fruits and vegetables taken 4 to 6 times a day, plus lots of water to flush out toxins, exercising 30 minutes a day, and taking the right kind of vitamin supplements. Another way, healthy if taken the properly, is to take supplements. These supplements can only become unhealthy if taken on their own and when becoming dependent on them.


Many weight loss products on the Internet claim to provide a healthy way to lose weight fast but most fail to deliver when they are put to the test. What they claim their products can do for obese and overweight persons end up being mere wishful thinking and a figment of their imagination. Those who make these products and those who promote them fail to provide verifiable evidence that these products had undergone clinical trials prior to their being presented as a good and potent product. Water is one of the best ways to speed up a healthy diet. It has been proven recently that water can help you lose those extra pounds quicker. When I first heard about this study, I was not convinced it could be true. In the test study, a group of dieters drank a glass of water before each meal. Over a period of weeks, those that drank the water lost on average 15 pounds more than those who didn’t.As long as you are consistently burning calories, and taking in less food the results will be weight loss. Creating realistic weight loss goals is very important when it comes to weight-loss, if you do this you will not be disappointed. Your diet program specialist will be able to let you know how many pounds you should be losing each week, as a rule the healthy figure is 2 lbs. In most diet programs changing your lifestyle and the types of foods you consume is the rule of thumb. Eating healthy foods like fruits, veggies and whole grain bread, and remove the junk food is really suggested to guarantee your success.Simply exercising won’t take the weight off though, at least not quickly. To ensure that you’re losing weight as rapidly as possible you’ll also need to change your eating habits. But simply not eating, or cutting down on calories, is not the healthiest way to achieve your goal. Another important part of successful long term weight loss is to not eliminate things you enjoy eating completely. To that end, you can enjoy food with sugar in it; just make sure the food has natural sugars in it. The best way to do so is to eat lots of fruit. Cherries, melons and oranges are very sweet, and you can even put a little bit of honey on fruit to give it a boost.By Jake White


How To Lose Belly Flab

How to lose belly flab and get that hot sexy mid section is all the rave not only does it look great when you have on no clothes. But it also supports your lower back and over all core , one of the first focuses you want to focus on is diet and there are a number of reasons why. The first one being that diet will develop the body to how and what you eat. You want to now focus more on greens, vegetables, lean low fat meat and a diet high in low sugar fruits. You also cannot forget the power of water as well, being a major contributor to losing weight. Instead of eating so much drink more water. This is a simple concept but works well.. An example of a good food for breakfast is a low fat high fiber type food such as oats or muesli. This a great starter and keeps one full for longer, an important key in losing Belly flab. By the way no beer or alcohol because beer is a fat is a massive contributor to belly fat.

So to understand how belly flab is removed from the midsection, let’s take a step back. The first key aspect for understanding how excess fat is burned off is that no matter what you do, the process will take time. So if you are looking for a magic pill or a quick fix, please just save your money for liposuction. You cannot cheat the process and believe that you will lose stored up belly flab overnight, even if you were to work out 6 hours a day for a week and eat the best food possible. You will make progress that way, but most of us don’t have the time or the energy to do so. So know that it will take time.

Studies have shown how eating a good and solid breakfast can help to boost your metabolism and to reduce your appetite throughout the day. Both of these things will help you reduce belly flab quickly. Make sure to eat a breakfast rich in fiber and protein for the best results. To burn stomach flab you should do a lot of intense cardio workouts. The best way to do that is to interval training style workouts. Interval training means that you change the pace of your workout every minute or so, from very fast to medium, to slow, and so on. You are able to push your body harder with this style of workouts and you will burn more calories for your time this way.

Here’ s is a great video to check out


By Jake White




Best Weight Routine For Weight Loss

Some of the best weight routine for weight loss are right in your house or even at the park , calisthenics are one of the best workouts to get ripped .It is every man’s dream to have ripped abs because it does not only make them look attractive to women but it is also a sign of good health. There are several workouts adopted by many body builders in order to have those six packs on your belly. But it is important to remember that there is a big distinction between the exercises intended to just simply have noticeable abs and workouts designed to have bulging six packs or rigged abs.

The structure and function of human bodies are different for men and women. So the fat accumulation process differs significantly for both the genders. Therefore, weight loss programs effective for men may not be as effective for women. It is only the program designed for women will help them to lose weight appropriately. With so many different issues to consider with women weight loss programs, it often becomes difficult to choose the best program for women. The best weight loss plan for women is not a single task and is rather a collection of tasks.

Most people assume that cardiovascular exercises are always the best way to lose weight. While this is true, it may take quite a bit of work and quite a bit of time before you’ll start seeing results. While cardio activity should always be included in any exercise program, the same needs to be said about lifting weights. Use weight resistance exercises to build muscles will cause your body to burn calories not only while you’re working out but long after as well. Bigger muscles require additional calories. No, you don’t need to be ripped like the guys on the covers of the body building magazines (gross, right?). Even lean muscle, not bulk, will burn calories like crazy.

If you have a daily routine that constitute basically of waking up, going to school or work, getting home and sleeping; you could try to add some simple exercise for weight loss here and there so as not to shock your system. First, when you do wake up, try the simplest stretches and try not to hurt yourself while doing so. A few arm stretches, some shaking of the hands and wrist and a hearty back stretch can really give you energy bursts that you will need for the day. This is a far healthier option than drinking 4 to 5 cups of coffee just to wake yourself up.

Below is a good infographic that will help

best weight routine for weight loss


By Jake White





Best Workout To Lose Weight

best workout to lose weight When you want to get fit it is a must that you learn the best workout to lose weight. Weight loss does not mean that just by cutting down on your food a person can lose weight. A good diet plan or the best workout to lose weight should be complimentary to each other. A combination of these two will certainly fetch the best results. Let us accept the fact that all of us are human beings and two things we hate to do is to stop eating what we like and exercising regularly. Added to this is the modern day life filled with stress, which hardly gives any chance to maintain a disciplined diet regimen and an exercise program.

So an exercise and workout program should be one which we should be doing it willingly and should qualify as the best workout to lose overweight. Workout should be fun if it has to be a long drawn affair. There aren’t too many workouts out there that aren’t good for you in some capacity. But if you’ve got a few or more pounds to lose and you want to learn the absolute, no-questions-asked, hands down best workout to lose weight, then this article will get right to the point for you.

Use you body weight – this is an often overlooked exercise, and yet it IS one of the best workouts to lose weight with. your body weight is your most valuable workout tool in your office, in a hotel room, or at home. So instead of just doing one workout at a time, combine it as a lower and upper body workout with little rest in between. For example, 8 reps of push ups followed immediately by 8 reps of squats, then rest for 30 seconds and repeat again for 3 sets.With the push-ups, you can try different types. In the first set, elevate your feet on a chair. In the second, put a few stacked towels under one hand and place your other hand directly on the floor – and then repeat on the other side. Cardio workouts usually include intensive workouts such as aerobics, which increase your heart rate and you tend to burn more calories in a short amount of time. Anything that raises your heartbeat counts as cardio. It generally targets the legs, hips and buttocks. People who like music can opt for dancing classes, because dancing is a great way to get fit and is groovy at the same time. There are plenty of options in the city which provide both aerobics and dance in a single package.This way you improve your whole body’s flexibility and lose the fat simultaneously. Gyms provide weight loss programs which incorporate aerobics, jogging and the regular gym workouts such as crunches into a one-stop package. Aerobics is generally preferred by women.You can also opt for mountain climber exercise or speed skater exercise.

The key factors are your beginning weight, the time period of the workout, and how hard you work. The heavier you are the more calories will be used for a particular workout. This is because it takes more calories to move a bigger object, that being you (or me). So a bigger person starting an exercise program often sees a greater weight loss in pounds, especially near the beginning, which can be very encouraging. This applies to the same workout with the same effort. If someone was lighter then they have to work harder or for a longer time to get the same result.By doing several different short exercise sessions during the day, maybe for only a few minutes, more calories will be burned. This is one of the best ways to lose weight. By doing this metabolism is elevated for a greater period of time while our body gets back on track. You will get more benefit from three 10 minute exercise sessions than one 30 minute session.

Workout Routines For Weight Loss

In order for us to lose weight we need to know workout routines for weight loss that will give us the best burn possible. There are many theories and products about how to lose weight. There are some people who say that weight loss is only achievable and sustainable through dieting; others also think this is done through exercise. A combination of the two gives the best result. One thing that most fitness experts don’t stress enough is the need for workout routines for weight loss. Anyone who says exercise is not needed for weight loss is misinformed. It is true that exercise alone does not lead to weight loss, but it still remains one of the main factors in losing weight. That is why those who are serious with their weight, whether they want to reduce or maintain it, will have to plan and follow a schedule

Any workout routines for weight loss involve a combination of things that you will have to do. We need workout routines for weight loss because burning fat does not occur instantly. Even if it does through the use of special products and surgery which is for critical situations, the gains made through such methods are not sustained if there are no changes in lifestyle. When we talk about lifestyle, we are talking about routines that have been practiced over a long period of so that they have become a habit. Strength training offers a lot of weight loss benefits for you. It can help you to build more muscles and let you burn more calories. The good news is calorie burning continues even while you are watching a movie after you build up the muscles. But you must follow the correct steps to do this so that you won’t hurt your body.

Cardiovascular training is crucial to lose weight and stay in shape. It can strengthen your heart and lungs. This kind of training can let you have extra energy and greater stamina. One of the cardiovascular training that I usually do is running on my treadmill. The great thing about a treadmill workout routine is you can do it at any weather in anytime. The advantages to sticking with your own weight loss workout routine are immense. You also have to ensure that you are able to maintain a healthy lifestyle. Eating the appropriate foods and keeping yourself well hydrated will ensure that all your exercise was not done in vain. The main goal is to make sure you keep your heart rate up. You have to burn more calories than you consume if you want to lose weight, but make sure not to overwork yourself.

A weight loss workout schedule will have you losing weight and seeing good results in no time. It takes a persistent approach, but in the end it will all be well worth it. Avoid eating too many calories because those can be a major setback and keep an eye out for any chance to burn calories, like taking the stairs instead of the elevator. There is always a way to stay in shape, it just takes some effort.

My Workout Progressclimb a poll

How To Lose Body Fat With Workout Equipment

We all want to get fit so it is a must that we learn how to lose body fat with workout equipment when we are at the gym . Because today’s culture still places a lot of emphasis on a person’s looks. Every day we want to look our best , that would be ether from what your wearing to how fit you look. While there are many pills out there that claim they’ll help you shed the fat, the fine print still says you have to use them in conjunction with diet and exercise. We need to focus on what we are eating. Fact is, most folks don’t get enough of the right foods like fish, fiber rich fruit and green leefy vegetables nor do they drink enough water. We know what’s good for us but we ignore the warnings and common sense and continue to eat large meals at our favorite restaurants with massive caloric overload. If you want to change your life and feel better about yourself, this has to stop!

Many diet aides claim to take fat off of a specific are in your body and this is just not possible. You cannot remove fat only from your stomach. When you lose body fat it is all over. The best way to lose body fat is to lower your calorie intake. When your body needs energy it will then start burning stored fat for the extra energy needed that food has not provided. Almost everyone tends to put on body fat around their abdomen, buttocks and hips, otherwise known as the middle of the body. Fat is stored here because this is the most energy efficient place to put it. In other words you body needs less energy to carry fat around the middle then anywhere else on your body.

You can start your exercise plan on how to lose body fat by walking or jogging a few miles every day. This is a good warm-up for the body. Before you take on more complicated exercise methods to lose weight, you may want to start with simple crunches or sit-ups. If you want to build and maintain muscles while shaving off those extra pounds, you can do so by lifting weights. Start with a few pounds first before you go on and lift heavy weights. Remember to always warm up before going through heavy and strenuous exercises. If you don’t stretch before exercising, you may end up straining your muscles and this can be bad for you because you would most likely end up costing yourself several days of exercising.

Here’s a start to how to lose body fat with workout equipment

(1) Stability Ball (exercise Ball)

The stability ball is a great piece of tools. In totaling to increasing range of motion for crunches and other abdominal exercises, the stability ball also enhances your balance and coordination. You can start with the basics such as regular crunches or oblique crunches.

(2) Medicine Ball

The medicine ball is simply a weighted ball. Even though a number of individuals may suppose that medicine balls are only for boxers and athletes, medicine balls can really augment your core exercises.

(3) Ankle Weights

Ankle weights can augment the force of reverse crunches and leg raises. When regular leg raises turn out to be in fact easy, you can append ankle weights to enhance the muscle work in your abs.

(4) Cables or Resistance Tubes

Here is another way you can put your abdominal muscles under stress for most effect. You can carry out cable crunches from a low cable tower by lying on the floor and holding the resistance behind your head. Or you can carry out cable crunches from a kneeling pose.

Minimal Equipment Exercises to Lose Stomach Fat with Bootcamp Workouts

  • Kettlebell Exercises (all you need is one kettlebell for a killer workout, especially if you combine them with bodyweight exercises)
  • Jump Rope
  • Thick Ropes
  • Dumbbell Exercises (even better and easier if you have something like Power Block Dumbbells

You can take these exercises and segment them into different categories like lower body, plyometric, abs, upper body, etc. and put together either timed workouts or even rep challenges like the 300 workout. by simply leaping into any program they find, but do not actually seek out the correct guidance. All that this creates is frustration and failure. If you want to learn how to lose stomach fat quickly and correctly, you need to go about this correctly. These exercises are able to bring you the results which you are after.


By Bill Wright






Work Out Routine To Lose Weight

Work out routine to lose weight should be planned out properly, if your aim is to lose all that fat and flab within a few months. In order to tone your body and shape it up to that super gorgeous body that you have wanted for so many years already. Now, there are different work out routines that you can start out and it all depends on how much time you have for exercise in a day. Working out and diet must go along together for an effective result of losing weight. It is also important to choose a program that is right for you. There are hundreds of programs for weight loss as well as dietary supplements that were developed since losing weight has been an issue that a lot of individuals want to deal with. Many are suffering from gaining weight because they lack of workouts or they are eating more than the required amount of foods that an individual must only intake for every meal. When this happens, what we normally do is to look for the right program that will help us lose weight, but if you will just follow the workouts included in the program and not the diet, it will not really be effective because it will only lead to waste of time.

There many types of workout routines to lose weight that you can do either at the gym, at home, at the park, or on the beach. However, I’m sure most people will put together a workout routine at their local gym or at home. If you are a new member to a gym, ask if your membership comes with a complimentary training session with a personal trainer. If so, then take advantage and have the personal trainer show you around the fitness floor and show you how to use the fitness machines. While you are getting in shape with workout routines to lose weight, it is also important that you begin eating a healthy, well- balanced diet. If you want to shed those extra unwanted pounds faster, then count calories to lose excess weight. Another way to lose weight faster is to eliminate or cut back on eating processed foods. Processed foods are loaded with sugar, calories, and fat that will do nothing for your body but add extra weight. To get the body you want, it will take being consistent with a regular fitness routine and eating healthier meals to lose weight.

“The nutrition aspect of losing weight goes hand in hand with the fitness and exercise aspect,” she said. “The best place to start with this is to talk to your doctor or to a dietitian about what foods are best for you and your body, what foods you should stay away from and what things need to be cut out of your diet. Talking to a credible source in this area is always best. You want to talk to someone who will really be able to give you the most knowledgeable advice.” Read More Here 
A proven method and the best fat burning exercise is through cardio workouts. The reason for this is that they work on keeping your heart rate up and as a result burn more calories. It only takes 30 minutes a day three to five days a week to achieve a fat burning workout. And most workouts can be done at home on a treadmill, stationary cycle or at the gym. The success of any workout comes from consistency. Any exercise to be a burn fat exercise must be repeated on a constant basis.  Remember, the best fat burning exercise is all about how hard you work out. This is where High Intensity Interval Training (HIIT) comes in. Instead of just doing your exercise at a steady pace, you need to keep changing the intensity of your exercise throughout the time you are doing it. For example, if you choose running as your best fat burning exercise, you’ll need to run at top speed for 30 seconds then a moderate pace for the next minute then back to top speed and so on. HIIT will help you burn more calories faster than just running at a steady pace for 30 minutes. The great thing about HIIT is you don’t have to do more than 30 minutes if you’re pressed for time because you still burn fat after your short but intense workout.

best fat burning exercise

Get Ripped Building Lean Muscle

Get Ripped Building Lean Muscle

For those of us that workout every day at home or the gym , It is a must that we know how to get ripped building lean muscle so that we can finally get the physic that we so desire . The most important fact you should know right now is that the secret to building lean muscle mass is being constant with your training and your eating. If you are constant I promise you that you will be able to gain 15 pounds of muscle in 3 months or maybe even more. If you workout in the gyms and you look around guys who want to build lean muscle mass are not lifting with the right intensity and focus to make significant amounts of muscle gain. Muscle must be stressed and pushed beyond their limits during each and every training session in order to grow.

The key to building lean muscle mass fast is to make sure you are shredding the muscles and forcing them to heal and expand. You have to lift heavy weight to achieve this. The definition of heavy is as much weight as you can possibly lift for 6 repetitions. To build lean muscle fast, you should be performing a multi joint weight lifting routine that forces your body to use multiple muscles simultaneously. This type of gut-wrenching weight training is the most efficient way to build muscle mass.

You see it all over from T.V to videos about how to get ripped and put on body mass ,  and if you notice alot of them seem to have the same  theme. They all focus on full body workouts . Why ? , Because they work full body workouts  increase testosterone levels, burn fat and just give you a better total workout. They might not give you an abdominal 6 pack in a week but a month is certainly not out of the question. Also when you use free weights your supporting muscles are forced to assist your main ones, meaning you get more of a “whole body” workout. They are the best way to get ripped fast.

Check out this 40 year old get ripped !!  No Excuses!

Many people jump into other workout with tons of enthusiasm and burn themselves out. The key to getting results is not what happens in the first month it’s that happens after that.When you can get into the habit of going to the gym consistently every single day, that’s when the results really start adding up. A small amount of effort every single day really adds up but going crazy at first is just going to burn you out. The process of building lean muscle, getting fitter and burning body fat isn’t that difficult to do, but it does take some thought, and some effort to get there. Is it unlikely that you will just turn up at the gym, do some exercises and some cardio, eat well, and achieve the results that you desire. It might work to a point, but you need to know how to break down the goal into that parts that need to be achieved.

One of the key secrets when you want to build lean muscle is to perform short, intense workouts based on compound lifts, not isolation exercises. Compound lifts work more than one muscle group at one time, meaning that your body has to work harder, meaning greater intensity, meaning greater muscle mass gains in the long run. Build your workout around heavy sets of 5-8 reps of exercises such as bench press, squat, deadlift, and weighted pull-ups. In fact, using those four exercises alone is all you need to create an intense, full-body workout that will help you to build lean muscle.

Here is a get way to start you off on the right track , you need to fix your eating plan first.

  • Clear your kitchen of all refined, processed and convenience meals.
  • Get rid of chocolate, biscuits, candy, cakes and frozen meals.
  • Throw away take out menus.
  • Fill your cupboards with healthy, high protein foods.
  • Look online for healthy recipes which you are going to have the time and inclination to cook, and which will satisfy your taste buds.
  • Fruit, vegetables, meat, fish, poultry, eggs, nuts, cottage cheese, raw milk and oats should now be filling your cupboards!

To build lean muscle mass you must eat the right foods and get the correct amount of protein if you are to reach your goals. When we talk about bodybuilding nutrition we must talk about protein and consuming the right amount every day. To accurately calculate the amount of protein you need take one gram of protein for each pound of lean muscle mass. Beginning weight lifters can use the older method of calculating protein intake by using one gram of protein per one pound of total body weight. Once you become more experienced then you will want to tweak your intake by consuming protein based on your lean muscle mass. Muscle confusion, strength training, cardio and nutrition must always be included if you really want to build lean muscle mass.


By Jake White