The Importance Of Exercise - A Healthy Weight Loss Plan

There are two main recipes for healthy and efficient weight loss. The first is a well balanced healthy diet. It is very important that you eat 4 - 6 meals on a daily basis. These meals need to be high in vitamins and nutrients. Understand that fad diets are not your saving grace to sustainable fat loss. They set you up for failure in the long run. Why starve yourself from the things you crave when in all actuality you can eat your sinful foods in extreme moderation.

The biggest overlooked recipe for healthy weight loss is exercising. Exercising combined with a well balanced diet can create a super powered weight loss formula.

In order to lose weight you need to consume fewer calories than you burn. Its simple math, yet people fail to understand that you HAVE to have a caloric imbalance to lose FAT. Unless you're a super athlete or someone with incredibly fast metabolism you don't burn calories just sitting around. In order to burn calories you have to burn energy within your body.

It could be as simple as walking your dog around the block every day. Or you could take an afternoon jog on your lunch break. You could even play a pick up game of basketball. Any activity that elevates your heart rate burns calories. Obviously there are certain exercises which burn more calories than other. Depending on your weight loss goals you need to incorporate a suitable exercise plan.

If you are looking to burn fat quickly you need to develop an exercise plan where you are training in your target fat burning heart rate zone for a min of 30 min. 5 times a week. If you are looking for a slow gradual weight loss goal your exercise plan can be as simple as walking a mile every other day. Either way YOU MUST EXERCISE!

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Why Your Weight Loss Diet Failed and How to Succeed

At the start of every year, thousands of people worldwide decide that their resolution will be to lose weight. Unfortunately, these people go into their crash diets with misconceptions of what a diet should be, and end up worse off than they were before.

When most people make the decision to lose weight, their first step is to cut back on the amount of food they eat. This is the first mistake. They have no idea how many calories they are currently eating or how many calories that they should consume in to reach your weight loss goals.

Next, a dieter might decide to throw in some daily cardiovascular exercise like biking or running, because that's what everyone else does. This is their second mistake. Whilst exercise will help you burn fat, it's important to remember that the kind of exercise you do, such as cardio or resistance training, and the amount of time you do it, will affect how your body responds. The right combination of cardio and resistance training combined with the right diet will jumpstart the weight loss process.

After cutting back on their food intake and running every morning, our dieter loses a couple pounds the first week. A couple of days go by without any weight loss, so the dieter cuts their food down even more. Their energy drops, and running is making them more tired than usual. They might lose a little more weight, but their food cravings are worse, and they're getting cranky.

As a last ditch effort, they cut their food intake down again and increases their running distance. Now it seems like they're always tired and hungry. Their mood is terrible, and even though they've lost ten pounds, when they look in the mirror, they don't look any different. If fact, they probably look worse.

Finally disgusted, they quit their diet. They figure if they need to kill themselves for an ideal body, it probably isn't worth it.

The Number One Reason why diets fail is most people have unrealistic expectations of how long a true body-changing diet should take. Popular culture has fed this misconception by supplying a constant barrage of "Lose 10 Pounds in 10 Days" crash diets, which only dehydrate you and shed valuable muscle, not fat.

Here's an interesting fact: a pound of fat takes up five times as much space as a pound of muscle. Since crash diets shed muscle instead of fat, our dieter hasn't changed their overall shape!

In a healthy weight loss program, a dieter should expect to lose about two pounds of body fat every week (a woman would lose about one and a half pounds). Five pounds of fat takes up the same volume as a loaf of bread, so losing ten to twenty pounds of fat will make an enormous difference in your appearance, especially compared to losing the same amount of water and muscle weight.

It may be slower than a "Lose 10 Pounds in 10 Days" crash diet, but the harsh reality is a year of yo-yoing on fad diets will likely leave you heavier than when you started and making the same resolution next year. The same time spent on a healthy weight loss program could totally transform your body in a few months.

If you want to learn the correct way to lose weight and actually succeed doing it, then check out my other articles or website!

Don Reeve is an author and webmaster who publishes well researched and factual information on losing weight safely and effectively. He cuts through the sea of conflicting information in the diet industry and arms the reader with the real facts about losing weight! To find out more visit http://www.dietweightlosstips.net

Which Weight Loss Diet Is The Best?

A lot of my clients are women who are trying to lose weight and many of them have tried countless number of fad diets - without results. There are a few things to consider when trying to decide which weight loss diet is the best one for you and it's important to remember that not everyone will lose weight on the same menu plan. Incorporating a healthy eating plan with cardio training and strength training will produce the best results. So, when trying to decide whether a low carb or low fat diet is the best weight loss diet, you should be aware of a few things.

Low Carb Diets:

A lot of women I speak to think the low carb diet is best and it certainly can be said that many people have lost weight oncarb-restrictive diets such as the Atkins diet. The premise of the low carb diet is that carbohydrates turn to sugar, so by eliminating and reducing them you take in fewer calories that produce an insulin release which results in unhealthy cravings.

The great thing about the low carbohydrate diet is you can eat lots of protein and fat, so you might be better satisfied. Those that are prone to diabetes will see the benefit of increased insulin sensitivity with decreased insulin levels. The majority of vegetables are suitable except for starchy ones like potatoes, which fall in the category of "white foods" along with pasta, bread, bananas, most beans and corn. The first two weeks are limited to 20 grams of carbs per day followed by 40 grams per day during the weight loss period.

For maintenance, 60 grams of carbs per day are allowed, so that means choosing your carbohydrates carefully. Because carbohydrates are an energy source, the downside of the low carb diet is that you might suffer from decreased energy levels. However you might also find that you feel less hungry on this diet and find it easier to stick with than some others.

Low Fat Diets:

Low fat diets are usually accompanied with high carbs, but most dieters will say these diets are less satisfying than the high fat, low carb diet plans. There are some benefits to a low fat diet because it will lower your blood cholesterol levels and decrease your risk of cardiovascular disease which can be caused by too much fat in the diet. However there are some studies which indicate that the Atkins diet does not increase cholesterol levels.

Portion and Calorie Control Diets:

A healthy eating plan can incorporate a variety of foods, but portion size and calorie counting are essential when it comes to any weight loss diet. There is a simple formula that states, "calories in shouldn't exceed calories burned" or you will end up gaining weight. On the same token, if you incorporate cardio training and strength training, along with a healthy eating plan, you will easily lose weight and be in better health because you'll burn the calories you take in more effectively. So for many dieters, a healthy balanced diet along with an exercise and fitness plan is the best weight loss programme to consider!

This to me is the most sensible eating plan, where all foods are eaten in moderation.

To ensure your body is getting the right nutrients I recommend seeing a nutritionist to help maximize your results.

The author is a women's health and fitness specialist. To find out more visit http://www.fitnessfix.co.nz

Do You Know the Difference Between a Fat Loss Diet and a Weight Loss Diet?

For many years anyone who is overweight has been conditioned by the weight loss industry that they need only to worry about losing weight. This type of diet focus's around restricting food calories in the hope of starving the fat from the body.

The problem with diets is that they usually reduce food intake too much which sends the body into what is called 'diet shock'. This survival mode is an ancient mechanism that was useful in times of famine as it allowed humans to survive in harsh conditions and has not changed even though we have an abundance of food at our fingertips.

When our food supply is reduced below a certain level intense food cravings along with an often uncontrollable drive to eat is the result. This can lead to binges and over-eating which causes even more hormonal unbalance as the fat storing hormone cortisol kicks in from the stress of the lowered food intake in an attempt to avoid starvation.

Anyone who has been on a diet for even just a few weeks knows how miserable they feel when the life energy is sucked from you. There is an old saying 'dieting punishes the soul'. Health and fitness are not increased and these types of diets in fact leave you flabby and weak. This is not the way to get the strong, lean, healthy body you desire.

A fat loss diet on the other hand is different from just a focus on body-weight. It focuses on hormonal balance and is all about creating a healthy fat burning metabolism (the body's engine) to burn excess fat from the body. This way is pretty much the opposite of a restrictive diet and more food than normal and what you think you should be eating is needed to boost metabolism.

Small meals that are balanced in macro-nutrients (protein, carbohydrates and fats) that contain around 300-400 calories are eaten every 2-3 hours throughout the day. This food needs to be as 'clean' as possible which means unprocessed, natural, whole foods that are not laden with unhealthy chemicals that throw hunger/fullness signals 'out of whack'.

This way of eating creates loads of energy and that energy is then put into a proper strength training exercise program so the fat burning machinery of the human body - the muscle tissue is toned and strong so it can be burning body fat at the highest rate.

"Cardio' type activity will not tone your muscles as they need to be toned so keep this to a minimum and focus on strength training exercise if your goal is fat loss. If you put enough energy into your program you will get all the 'cardio' you need. This way of eating and exercising gives you more food, more energy and more strength.

When you create a strong, lean healthy body you will feel fantastic and can enjoy life to the fullest while allowing your own fat burning machinery to get you slim again. You will not find a more effective easy method for achieving your fitness and weight loss goals.

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Weight Loss Diets Exposed

When reading health and weight loss diet magazines regularly, it is a given fact that you will eventually come across different tips on weight loss. When choosing to follow through with any of these "tips", you need to be extra careful, as some of them can work, but some of them can be harmful to you. Harmful tips generally fall into fad diets, or supplements and weight loss pills. The most guaranteed way to lose weight and keep it off is through a healthy diet and exercise. The problem is that there are many misconceptions and harmful information, often caused by twisting the truth for personal gain, or out of simple ignorance. In the following article we will go over a few of these weight loss myths.

The first, most common misconception: spot reduction of fatty areas is possible. This is far from true. In this, I am certain, that most weight loss trainers will ultimately agree. There is no way to guarantee weight loss in a specific area, no matter what you try to do. You can do exercises to firm your stomach. These exercises will entice the muscles to grow. Therefore, fat around the stomach will be burnt over time. You cannot count on these exercises alone. You need to workout your entire body and follow a healthy diet to quicken your metabolism. This will help you to achieve your goals.

Drastically cutting down your calorie intake will reduce your body's fat content. No! In fact, this misconception has managed to bring many people to crash dieting as a quick way to shed those unwanted extra pounds. However, they do not realize just how harmful to their body this is. In reality, when you starve yourself, or fast, your body believes it is going to die, and immediately switches on 'starvation mode'. When in this mode, your metabolism slows down, and your body feeds itself on muscle, keeping fat in reserve, to produce necessary energy. By doing this, you do not lose fat at all, and only succeed in losing important muscle mass. Then, when you finally return to your regular diet routine, not only will you gain back the lost pounds, but you will gain extra weight as well.

Finally, many believe that cardio and aerobic exercises by themselves are enough for weight loss. Yes, cardio exercises are conducive to losing unwanted fat, but it is important to remember that this is not the only exercise that is good for weight loss. Weight lifting is better to build muscles and lose weight. However, cardio work outs will build the aerobic capacity and help with endurance and hence, burn calories. Weight lifting not only helps you burn unwanted fat, but also turns it into vital muscle mass.

I do hope that some of the actual truths regarding weight loss and the choices available to you will give you the right information so you can expose weight loss diets that are harmful.

Build Muscle Lose Fat Fast!

We have helped many people lose weight successfully and keep the weight off. Our focus is on total health and wellness. We have recently written a series of newsletters that provide you with the secrets that the weight loss industry do not want you to know and how to keep the weight off using a multifaceted program.

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Weight Loss Dieting

Weight loss dieting is a major concern for many Americans. Many express concern about their health and fitness because of the high rate of diabetes, stroke, heart disease and other illnesses. Watching your diet in combination with exercise can greatly reduce these types of illnesses. Fat loss dieting is not an easy feat. It requires you to posses a few important characteristics. Characteristics such as motivation and determination. These are all key when trying to maintain a diet and fitness regime.

Significant weight loss can be achieved through exercise and healthy eating habits. The best type of exercise for weight loss is cardio or aerobic exercises. Cardio exercise is any activity that can get the heart rate up and burn fat and calories. A good cardio exercise to perform is running. Running, swimming, step aerobics, and walking are all great exercises for burning calories. Weight training is also great for strengthening and toning those muscles, giving you shape and form.

Weight training is a great workout because muscle actually burns fat even when your body is at rest. Eating a diet rich in fruits, vegetables, nuts, legumes and lean protein will help melt the pounds away. Eating these types of foods helps to increase the metabolism without adding a lot of unnecessary fat and calories. Eating more fruits and vegetables will cause your body to burn more calories than you are actually putting into your body. Weight loss dieting doesn't have to be difficult. Consistent exercise and the proper eating habits can give you dramatic fat loss.

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Why Some Rapid Weight Loss Diets Are Ok When You Need to Get in Shape Fast

Most of the weight loss advice that is found in magazines and books etc state that you should aim to lose weight slowly and consistently over a certain period of time so to avoid what is known as yo-yo dieting where you lose a lot of weight quickly but then put it all back on again one the diet period has finished. Now this is correct and the approach I use with all my personal training clients.

However there are times when I think using rapid weight loss diets are ok to follow. This could be if you are going on holiday and want to look your best on the beach or you are getting married and want to look your best on the day. Basically any event where you feel being lean would make the experience more enjoyable.

Lets face it when we are leaner we feel are more attractive, our faces look better (so long as we don't overdo it) and we have more confidence. Plus it's a great feeling going buying lots of new clothes that we can now fit in and show off our new body.

So when it comes to rapid weight loss diets you may have tried a few with varying success but here is one I use myself and recommend to clients and friends and it always does the trick.


First off work out the ideal weight you are going for in pounds then multiply this figure by eight to give you a rough idea of your daily calories.
No starchy carbs allowed only clean proteins and veggies for every meal.
Keep your fruit intake to only 2 pieces a day
Every meal to be low carb and low fat.
If you must have carbs only have them after an intense workout.
Drink at least 4 litres of water a day.
If you need more energy then have a black coffee or green tea.
No Alcohol as if you didn't know already

To make this rapid weight loss diet successful then you must do lots of exercise as well.

Hit the Cardio hard at Least One Hour Per Day

All cardio workouts to be done in a fasted state so no food at least 4 hours before your workout.

Try to do some resistance work 2-3 times a week. Do low reps with higher weights

As rapid weight loss diets go this one is not for the long term and I would advise doing it no longer than 3 weeks or your body will start breaking down muscle plus you will be miserable as hell.

Performing the cardio every day while in a fasted state and on restricted calories is what makes this diet work. If you can't manage cardio every day then I would advise including 2 fasting days every week whereby you skip breakfast and lunch and only have dinner. This is not for everybody but if you think you can follow it through you will be amazed at the results.

I am Howard Standring a Personal Trainer who lives in Southern Spain. I coach and advice men and women of all ages to help them achieve a lean attractive body that lasts for life.

For more workouts, advanced fat loss tips and muscle building advice to look like a Hollywood star or fashion model visit my blog http://www.energiafitness.com

If you want more rapid fast loss diets