Best Fat Loss Program Helps Reduce Weight

Many women struggle with weight loss and bounce from diet to diet seeking the best fat loss products or programs only to fail with one, gain the weight back, and seek out another. It is a vicious cycle and perhaps this describes you and your situation? The problem with yo-yo dieting is it affects your metabolism and actually slows it down so that weight loss becomes extremely difficult and slow.

So what is the best fat loss program? The best way to lose weight and keep it off is through not dieting at all. That's right, when you begin a 'diet'; your mind begins to set up a plan, such as you have to have five bowls of cabbage soup for the next three months and you will have lost x amount of pounds. However, if you ate anything in a smaller portion for the next three months, you would lose weight.

The best fat loss program is one that consists of changing your entire way of eating, from your eating patterns to the foods you consume. Researchers have found that in order to create a new habit, you must do the new habit for 21 days. Therefore, when you begin to change your way of eating, the first few days are the worst, but as you reach that 21 day marker, the way you eat becomes more engrained in your brain and becomes a habit.

Eating a balanced diet along with some kind of exercise truly is the best fat loss program. It is sensible, you are getting all your nutrients, and it is healthy. If eating healthy foods become a habit, you are truly on your way to a slimmer figure. By increasing your workout, you begin to burn calories, which in turn increases your metabolism.

Moreover, beginning a life-changing program does not have to seem like a daunting task. Weight loss that is permanent happens in the mind first. In other words, changing your old thinking about the best fat loss programs or crash dieting to a lifestyle change, all have to happen in the mind. Women have been presented with so many diets and herbs over the years that made promises to be the next best thing in weight loss, only to be one more weight loss product you have tried and failed.

Perhaps you have been dieting your entire life, going from one diet to the next and now your metabolism simply doesn't function very well. In these cases and for all weight loss, the best fat loss program is eating healthy foods, drinking enough water, and engaging in some form of exercise. The shortcuts you may have tried to take in the past have only proven to fail. Now, it is time to begin a lifestyle change.

Finally, your body needs a certain amount of nutrients each day, crash dieting deprives your body of those essential nutrients making weight loss temporary. Long term weight loss is the combination of healthy foods, moderation, and fitness.


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The Best Foods to Help Lose Weight Fast - Fat Burning Foods That Makes Weight Loss Quick & Easy

Weight loss is an important part of many people's lives. So it comes as no surprise that people interested in weight loss want to know how they can lose weight faster.

Believe it or not, but there are some foods you can eat that will increase your metabolism, reduce your appetite, and allow you to lose weight faster. The best foods to help lose weight faster are foods high in fiber.

High fiber foods will do two things to accelerate your weight loss goals. They will allow you to eat less but feel full, and they will also stop you from getting bloated by regulating your digestion.

Look to eat high fiber foods such as green leafy vegetables, which are low in calories. Other good fiber foods to lose weight fast are oatmeal, lentils, and apples.

When trying to accelerate your weight loss through eating the right foods, you have to focus on eating protein foods. Protein is a crucial component when it comes to losing weight because your body will work harder to digest proteins.

Moreover, you will burn extra calories and increase your metabolism by consuming proteins. You should know that there are some proteins like salmon that contain omega-3 fatty acids which can help you lose even more weight faster.

This is due to the fact that omega-3 fatty acids will lower the amount of leptin in your body, which is a hormone that can make the difference between a fast burning metabolism and a slow one. The less leptin you have in your body the more your body will burn fat faster.

Some of the best lean protein foods to lose weight fast include chicken, turkey, eggs, soy, and low-fat dairy products. By eating the right foods that puts your metabolism in a fat burning state, you'll have a hard time not reaching your weight loss goals.


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What Is the Best Way to Achieve Fat Loss?

If you are in a quandary about the best way to achieve your goals when it comes to fat loss, consider personal training. It is likely that you have tried in the past to lose weight and become more fit. The problem is - it is difficult to do this on your own. Staying motivated and finding the right exercises can be a problem.

How a Personal Trainer can Help

The main reasons weight loss programs fail is because it is difficult to stay on track when trying to lose weight and get in shape without encouragement. If you do not see results for a while, you can become discouraged. Everyone hits a plateau where it seems the exercise and diet is just now doing anything.

Personal training in can help you to achieve your goals. A personal trainer can help you to stay focused and not become discouraged. In addition, they can design a program that will help you to see results. Creating exercise routines that are fun rather than the same old boring workouts is important to staying on track. Working out is more than challenging your body, it is a challenge for your mind as well.

A personal trainer can help you to make healthy choices when it comes to diet. This is another extremely important factor when it comes to fat loss. A combination of diet and workout routines is the answer to losing weight and maintaining that loss. This is a problem many times. People workout every day so they think it is all right to eat whatever they want. This is not the way to achieve fat loss. Good nutrition in fitness is just as important as exercising.

Fitness and your Health

If you think you cannot do exercises because of a health problem, this is not necessarily true. Most doctors recommend exercise as a way of helping to relieve certain health issues. A personal trainer can work with your doctor to design a workout routine specifically for your needs.

Regular exercise routines are just as important for fat loss as they are for strengthening your muscles and bones and reducing the risk of disease. A personal trainer takes all of this into consideration when designing a program for your needs. Regardless of your age, physical ability or gender, a good exercise program can be beneficial in many ways. It will help you so much later in life when taking your health for granted has expired.


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Choosing Fat Burning Diets - Foods to Eat, Foods to Avoid

All good fat burning diets must address three components:


What foods are best to eat and what foods you must avoid
When it is best to eat (meal spacing)
How much is best to eat



Each of these is a separate topic, so for now this article will focus the first of these, the foods themselves.

Fat burning foods are simply those that provide calories with nutrients and that do not cause a lot of inflammation. You may not have heard it put this way before. Nevertheless, paying attention to nutrient content and inflammatory potential is the simplest and most effective approach to choosing what to eat for burning fat. Let me give you an obvious example. Carrots contain a lot of sugar AND a lot of nutrient value. Twinkies contain a lot of sugar and no nutrient value. This is a no-brainer. By the way, both contain the same exact kind of sugar, sucrose. So neither the amount of sugar nor the type of sugar are important. You already know that Twinkies are awful for fat burning diets.

Empty calories from sugar and other nutrient-free carbohydrates also cause inflammation. The sugar spike drives up your insulin level, which hangs around so long that it causes inflammation. Insulin is a caustic protein that is not good for you when you have too much in your bloodstream. Excess insulin from a high sugar intake is just one of the inflammatory responses you will have by eating the wrong kind of food for fat burning diets.

Nutrient Dense Foods for Fat Burning Diets

Funny Story: A long time ago (okay, still in my lifetime), every loaf of a certain brand of white bread had the subtitle: Builds Strong Bodies 12 Ways. Are you old enough to remember it? Somewhere along the line this health claim, which was always false, finally became objectionable to the FDA. I'm not sure whether the claim slowly changed over time, to reflect fewer and fewer ways that the bread was supposed to build strong bodies, or if it changed all at once, to no claims at all. Right now no such claims appear on this brand or on any other brand of white bread that I know of. The point is that white bread, or any bread that is made from bleached flour that is enriched with a few of the many nutrients that were removed during processing, doesn't benefit your health very much at all. Eating white bread is like eating sugar.

This story highlights the advice that nutrient density is the key factor for picking a fat burning food. In general, high nutrient density includes many fresh foods and some frozen ones. (Yes, frozen ones! I'll explain in a moment.) Dieticians, naturopaths and other doctors who know what they are doing, trainers, and nutritionists mostly agree that the highest nutrient density comes from several categories of foods: vegetables, fruits, meats, fish, poultry (including eggs), herbs and spices, and seeds and nuts. The best of these are listed below. The best fat burning diets are based on these kinds of foods. They include:


VEGETABLES: Arugula, Bell peppers, Broccoli, Cabbage, Carrots, Leeks, Onions, Romaine lettuce, Scallions, Shiitake mushrooms, Spinach, Tomatoes, Sweet potatoes (NOT yams!)
FRUIT: Apples, Blueberries, Cherries, Grapefruit, Oranges, Pomegranates
FISH: Flounder, Salmon (esp. wild caught), Sole, Tilapia
MEAT AND POULTRY: Beef, Lamb, Pork, Chicken, Turkey, Wild game
HERBS AND SPICES: Basil, Black pepper, Cardamom, Chives, Cilantro, Cinnamon, Cloves, Garlic, Ginger, Parsley, Turmeric
NUTS AND SEEDS: (raw, unsalted) Almonds, Flaxseeds, Sesame seeds, Walnuts
OTHER: Eggs (esp. the whites)



Do you suppose that you could survive on any of the fat burning diets if they were based only on foods taken from this list? Of course! This is a list of incredibly delicious foods, and the variety of taste treats is endless when you use different combinations of herbs and spices.

Frozen Foods

Fruits and vegetables are often picked when they are unripe, then stored or shipped in a cold box. Just before they are put out for sale, they are fumigated with ethylene gas to make them look like they are ripe. You know this is the case when you bite into a really beautiful orange or tomato that has almost no flavor. The gas-ripening process only makes them look good, without making them truly ripe. Even though they look great, they have very little of the flavor and nutrition that you would hope for.

Here come frozen foods to the rescue. Fruits and veggies are left on the tree, bush, or vine longer if they are to be picked for freezing. They have to be ripe at that time because they are going to be frozen right away. By ripening naturally, they have a higher nutrient density than their fresh counterparts. However, regarding frozen foods, you absolutely have to watch out for junk that is added during processing. A package of frozen fruit that is packed in sugar-laden syrup, or any frozen veggies that are loaded with salt, butter, or even artificial colors, are not good choices. Get only fresh-frozen, unadulterated foods for the best benefits to your health and fat reduction program. Food manufacturers consistently offer high-sugar and high-salt foods, which should be a crime. Don't buy them!

Not So Good Foods

You might have noticed that the all-time favorite sources of carbohydrates in western culture are missing from this list: potatoes and rice. The reason that potatoes are excluded is that they carry a big load of starch and little else. Rice is missing because most of what people eat is polished white rice, which is even lower on the nutrient-to-starch ratio than potatoes. Grains of all kinds would be fine if they were truly whole grains: rice, wheat, oat, rye, and quinoa. Grains like these provide nutrient density and some fiber only when they are whole. If you find a grain-based product such as a whole grain bread, and the label says that it is enriched, then that means that it is not whole grain. The grain was first bleached, then some of the nutrients were added back. This is why breads are generally not good for fat burning diets.

Another surprise may be that juices are also missing from the above list. Commercial juices are almost all a bunch of sugar-laden crap. If you can get whole, completely unprocessed, fresh or frozen juices without adulteration by apple or grape juice, go for it. Just be sure to count the calorie density in your daily intake, because a glass of juice can be a big dose of calories.

Really Bad Foods

You have to eat all three food groups - carbohydrate, protein, and fat - to be trim and healthy. Fats, however, have acquired an evil reputation. This is idiotic. The nutrient dense foods for burning fat, listed above, include fats in fish, nuts, and seeds that you have to have in your diet or you will die. I don't how to be more clear about this. So why are fats considered so evil that the food industry has spawned a whole line of low-fat and nonfat foods that make make gazillions of dollars? It is because some fats do more harm than good. The trick is to eat the right ones and avoid the harmful ones.

The biggest culprits, the ones that cause inflammation, are the saturated fats from animal products and the trans fats from chemical processing. Saturated fats most often come from meat and dairy and from processed and fried foods. I am not a big advocate of milk, yogurt, cottage cheese, etc., because so many people are lactose intolerant, including me. If you feel as though you have to have dairy in your diet, get low-fat products. The nutrient density in dairy products is so poor, anyway, that the avoidance of fats from them overrides the pitiful amount of calcium or vitamin D that you would get if they were full-fat.

Meat is fine for you. It is a great source of protein. It is the hormones, antibiotics, and saturated fat contained in meat that will do you in. Just be sensible about eating meat by eating less meat that is fatty or that comes from big-chain grocery stores (unless it is free range, which is hard to find). Marbled steak, as good as it tastes, is too fatty. Chicken and turkey skin are too fatty. Most pork is too fatty, although not all. By the way, the added hormones and antibiotics in commercial meats also stick fat on you like super-glue. The best fat burning diets are free of hormones and antibiotics.

Trans Fats: Evil Non-Food

Trans fats have become the whipping boy of the health food industry, for good reason. You probably know by now that trans fats are made by a synthetic chemical transformation. Food labels that list partially hydrogenated oil indicate trans fats. These are highly inflammatory. They ruin your cholesterol balance, disrupt the function of blood vessels, and promote obesity and insulin resistance. Is that enough for you? Avoid them at all costs. (By the way, ignore what the front of a food label says and read the actual ingredients list. You will find products claiming on the front of the container that they have no trans fats, and yet they list partially hydrogenated vegetable oils in ingredients list. The food industry - and the federal regulators who approve this kind of nonsense - count on consumer ignorance, so buyer beware!)

French fries, potato chips, crackers, baked goods, and all kinds of processed foods are loaded with saturated fats, trans fats, or both. These are triple-whammy early death foods because you get: 1) lots of bad fats, 2) lots of inflammatory carbohydrates, and 3) very low nutrient density. Evil, I tell you! None of these foods will be part of good fat burning diets.

Your Eating Plan

One of the most important keys to the success of fat burning diets is consuming only valuable, nutrient-dense fat burning foods. You don't have to get crazy and start feeling as though you are depriving yourself of good food. Fat burning diets should be appealing, tasty, and offer lots of foods that you can look forward to without missing the ones that you must avoid. Enjoy!


Dr. Dennis Clark, PhD, retired after 30 years as a professor at Arizona State University. He is currently an adjunct faculty member at the Southwest College of Naturopathic Medicine and owns a retail nutrition store, Doctors Nutrition Center, in Tempe, AZ. His professional research and teaching expertise includes plant biochemistry, integrative medicine, and medical botany. Dr. Clark has co-authored a college-level textbook on plant biology, written popular books on herbal medicine, and published more than three dozen research articles in scientific journals. He invites you to learn more about choosing the best fat burning diets at http://BellyFatScience.com and about the views of a research scientist on how to live a long and healthy life, at http://HerbScientist.com.

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Fat Burning Foods For Women - What Are the Best Foods to Eat to Melt Away LBS Of Fat Fast?

If you are a girl and you wish to take away the extra fat that have been accumulating in your body, now might be the right time to look for fat burning foods for women. Time and again, I have seen useless articles all over the Internet; scores of tips and techniques that were supposedly made to help women in their quest to take away all the extra fat from their bodies. There are fat burning foods for women and all you need to do is find the right ones for you, because not everything written in every article is considered true. We will now discuss what these particular foods are and how they can help you take away all that extra fat from your body!

Fat-free dairy products - If you are going on a fat burning diet, then one of the best fat burning foods for women would be dairy products that have been proven fat-free. Dairy products are good for you because they have calcium, which prevents bone breaking and is said to accelerate weight loss. You will know that they are fat-free once you check the label, so always read the label when choosing dairy products.

Lean protein - Fish, chicken and lean red meat are filled with protein but they do not have all the extra calories and fat compared to pork. Chicken is good, as long as you avoid frying it in oil; taking off the skin of the chicken also cuts off half the bad cholesterol compared to a chicken with the skin intact. Fish such as tuna and mackerel contain special nutrients that are good for the heart and are also considered accelerators of fat-burning properties in your body, so substitute your meals with lean meat instead of eating pork.


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Diet Plan To Build Lean Muscle

Just working out is not enough in order to build lean muscle. Your diet, too, plays a pivotal role in this process. Without a good diet, it is impossible to gain any measure of lean muscle mass.

The role of workouts is to boost the building process of muscle tissues. However, without protein stores and proper diet, the body will lack the essential driving force to push the muscle building process to its culmination. Hence, it becomes extremely crucial to provide your body with the right muscle building diet to achieve a leaner, more muscular look.

Here are a few muscle gaining diet plans which certainly will lead you towards attaining what you seek. The points below will provide you with all the requisite information in this regard.

How To Build Lean Muscle

Tip #1: Drink as much water as you can. However, there are bodybuilders who go in for diuretics to lose fluid retention in order to attain more profound muscle cuts. A point that must be kept in mind is that as workouts deplete natural body fluids you must focus on drinking enough water in order to prevent dehydration.

Tip #2: Include complex carbohydrates (starches) in your diet. Starchy foods such as pasta, wheat bread, whole grain cereals, brown rice, potatoes, yams, sweet potatoes, and vegetables provide vital energy for your activities and help build lean muscle.

Tip #3: Lean meat is rich in protein and is a fine basic building block for lean muscle. Meat such as steak and other protein-rich foods has been the staple food of many bodybuilding experts for over the past few decades. However, make sure that you avoid the fat of these meats as it might jeopardize your bodybuilding goals.

Tip #4: Eat foods that are rich in fiber. Fiber is especially beneficial for those who wish to lose weight while building lean muscle, since it prevents the body from absorbing too much fat. It helps to maintain cholesterol levels and is also a well known source of slow-burning carbohydrates, essential for those who want to build lean muscle. Examples of some fiber rich grains are oatmeal, wheat, vegetables and fruits. Add about 25 to 35 grams of fiber per day among the foods that you eat.

Tip #5: Soybeans are a major source of protein and carry extremely low fat content and almost zero cholesterol. It has long been consumed by those who have the building of lean muscle and increased weight loss as desired outcomes.

Tip #6: Get a healthy source of fat such as nuts, avocadoes and cold-water fish. Eat 40-100g of fat per day. If you do not get enough of these, take an essential fatty acid supplement or fish oil supplement.

Tip #7: Whey protein is quite readily available and can be taken in as a supplement mixed with soups, vegetables, and shakes. This gets easily digested and is one of the major sources of protein available, thereby enhancing the building of lean muscle.

Tip #8: The protein of eggs lies in its whites. Therefore, in order to build lean muscle, use eggs as the major source protein by eating the whites and avoiding the yolk.

While the above diet plans work, they need to be used in a balanced way. Therefore, make sure that you eat at intervals of 3-4 hours so that insulin levels are maintained and the process of neural and physical recovery is fostered.


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Four Foods That Burn Fat And Build Muscle For A Better Body

There are many fat burning foods but some are better than others. All of them, however, are great choices if you are starting a lose fat gain muscle program. When you want to gain muscle to get stronger or just look a little more buff, you must concentrate your nutrition on foods that will work with you, not against you. The following foods will do just that.

Fruits To Take Off Fat

When it comes to fat burning foods, citrus fruits are on top of the list. They are vitamin rich and they are natural. You need not worry about processing because, especially if you buy organic fruit, they are as nature made them. You have a choice of many different fruits for your lose fat gain muscle program. Grapefruit is excellent for burning fat. Some people don't care for the bitter taste of some grapefruit. For them, oranges and tangerines may be the fruits more to their taste. You can substitute juice for the fruit. For instance, if you have a salad, instead the fattening salad dressing, lime juice can be a great choice.

Vegetables Add Fiber And Vitamins As They Take Off Fat

With vegetables you have just as much variety as you do with fruits. You can eat them cooked or even better, raw. When you do cook them, steam them for a few minutes to the point where there is still a little crunch to them. You can also stir fry them in olive or soybean oil. The deeply green vegetables are loaded with iron and minerals. Peas, green beans, broccoli and spinach are low on calories as well as carbohydrates. They only add good nutrition to your lose fat gain muscle plan.

Oats And Beans Are Great Complex Carbs

Grains are necessary in your food pyramid of daily meals. Fat burning foods will give you vitamins and minerals and work to provide you with energy. Yet, they are low on calories have the ability to release energy slowly, rather than in one flash. Oats and whole grains fulfill the role of fat burners beautifully. Beans have some carbohydrate content but their reputation lies in their protein content. Beans will build muscle while keeping hunger away from you.

Low Fat, Low Calorie Meat Builds Muscle

To conserve calories and keep fat at a minimum, poultry is probably the best kind of meat to eat. It has all the vitamins and minerals, and all the protein to be superb providers for the building blocks of muscle fibers. Meat does have some cholesterol but if you don't eat meat excessively, it is excellent nourishment for your work toward a better body.


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Muscle Building Foods - What Foods to Eat to Gain Muscle Fast

When you're trying to gain muscle there are two things you must consider first; weight training and diet. It seems like everyone remembers the former but forgets the latter. Diet is so important t when it comes to gaining muscle and some foods are better than other. You're about discover, which foods are the best muscle building foods.

On a daily basis, you should be eating these top muscle building foods.

-chicken breasts

The protein in chicken notably the chicken breast is of high quality and should be included in your body building meals.

-nuts

They are high in fats, particularly healthy unsaturated, most nuts are nutrient-dense and contain beneficial antioxidants and protein.

-whole eggs

They are nature's best protein food. You need cholesterol to manufacture testosterone. Eating a couple of whole eggs a day will do the trick

-flax seeds/flax seed oil

Flaxseed oil is the most important food you can consume to strip off every last ounce of body fat.

-Steak

Steak is a great source of protein-a typical serving actually exceeds your daily recommended intake.

-dry oatmeal

Over 40 studies show that eating oatmeal may help lower cholesterol and reduce the risk of heart disease.

Now this is only a very small list of muscle building foods. The first thing you should do when you are building your diet is to put your menu together. The second thing you want to do is go to the grocery store and buy all of your foods for the week. If you can plan everything ahead of time, your gains will be much more impressive.


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5 Good Muscle Building Foods - What to Eat to Gain Lean Muscle Mass

The saying "eat big to get big" is almost synonymous with bodybuilding. You will hear it everywhere bodybuilders and muscle building enthusiasts gather. Just what does it mean? Well, let's talk muscle building foods.

The most important aspect of your muscle building goals is your calorie intake, meaning the total calories you eat in a day. Different body types, height, weights and yes, even individuals, have different needs. Many formulas have been devised for finding the optimal number but none can be said to be accurate.

One of the reasons those formulas fall short is that they to a greater extent fail to consider different lifestyles. For example, a person who works in construction is likely to burn more calories than another who works in an office. Also the calories we burn each day will differ each and every day. Add to this genetic heritage and different body metabolisms.

A simpler way for someone who trains with weights is to eat five to six small meals a day. These meals should contain protein, carbohydrate, fats and micronutrients. Your main focus should be on the quality of the food you eat.

Without going into details about what food contains what amounts of what nutrients, here's a list of 5 of the top bodybuilders' favorite muscle building foods (not in any order):

Side note: These are mainly protein sources and should be balanced with the other food groups.

1. Eggs: They have received a bad rap due to the high fat content, but eggs are one of the best muscle building foods out there. Plus, they are perhaps the easiest food to prepare and easy to digest. Eggs contain a good amount of protein, plus vitamins and minerals. Make sure to eat some yolk in order to get the full value of the good old egg.

2. Fish: Rich in muscle-building protein, fish should be part of your weight training and mass gain diet. Salmon, sardines, mackerel, herring, and anchovies also contain Omega 3 (essential) fatty acids.

3. Lean beef: Like eggs, beef has been receiving some bad rap. Beef is not only rich in protein, but also contains creatine and other micronutrients. Long before creatine came into the market some of the notable professional bodybuilders relied on beef for mass gain; as it turned out, they were right on the money. Unless you have other religious or health limitations, lean beef should be part of your diet.

4. Cottage cheese: Like beef, bodybuilders of yesteryear were right for gobbling down this stuff. Cottage cheese is rich is casein, which now basic ingredient of one of the most highly regarded protein supplements.

5. Turkey: This bird is a good source of protein as well as vitamins and minerals. And contrary to what you might have heard, eating turkey does not make you sleepy.


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Important Best Foods For Building Muscle

Every individual wants to build muscles, but they are not doing it the right way. People think that it can only be done when working out, but it cannot be possible when you are not eating the required foods. Sometimes, after performing these exercises daily, you look yourself in the mirror and with your physical eyes, you see that there are no changes occurring, but in you, there are so many things that are happening and you are not seeing. Building muscles don't just occur overnight; it takes a long time before it can develop. There are best foods for building muscle, and they will be detailed shortly.

Eating a well balanced diet which comprises of the important classes of food not only builds muscles, but they also make the body healthy. They can be eaten by anyone and they are;

Protein Rich Food: These are very important parts of a balanced diet because their main function is that they help in building the bones and the muscles in general. Protein helps in the reconstruction of body tissues.

Foods gotten from animals: These are also good sources for building muscles and examples are fish such as tuna, salmon and cod; meat and poultry foods like chicken, turkey and beef also help in the building of muscles. Do you know that eggs are also good sources of protein? Muscle building can never be fully done without eggs in your diet.

Vegetarian foods: Vegetarians are people who do not eat meat but eat mostly vegetables. Vegetables like green peas, kidney beans, cabbage, potatoes, broccoli and lettuce; seeds and nuts like sunflower seeds, peanuts and almonds are very necessary for building muscles because they contain all the necessary vitamins and minerals needed to accomplish such a task.

Fruits are also very important because they help in the fighting of diseases and other things that are barriers to the mission. Do not forget that water is also very necessary for the digestion and the flushing out of waste products from the body. Water is the source of life, and it can cure anything.

Now you understand that best foods for building muscles can be gotten when all classes of food are combined so that you can get your desired strength and muscle that will help you in your daily activities and any other thing that requires energy. Just obey them and leave the rest for nature to decide.


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What to Eat to Gain Muscle Mass - 3 Muscle Gaining Foods

If you're a skinny guy or girl looking to gain muscle mass and put on some healthy solid weight, then you're probably familiar with the idea that "you are what you eat". Knowing what to eat to gain muscle mass is really half the battle of building the body of your dreams.

Many folks make the mistake of thinking that simply focusing on their workout program down the gym is the secret to gain muscle mass quickly. However, as most bodybuilders will tell you, your muscles are made in the kitchen. Your diet and what you eat will really determine the level of success you have in your efforts to gain muscle mass.

Get the scoop on 3 of my favourite muscle building foods below, and be sure to include them in your nutrition plan of what to eat to gain muscle mass.

Oatmeal

Most bodybuilders swear by oatmeal when considering what to eat to gain muscle mass, and it is often their staple breakfast.

A great source of complex carbohydrates, oatmeal is slow to digest and so releases energy gradually, keeping your blood sugar levels regular and preventing spikes and crashes (which can contribute to excess body fat).

The drawback to oatmeal is that it can keep you fuller for longer, which can make high calorie consumption a little more difficult to achieve. Make sure you are buying raw oats, and include things like dried fruits and nuts along with milk to get the added protein and calories that your body requires to gain muscle mass.

Lean Red Meat

Red meat has come under fire in recent years with many people seeing it as an unhealthy choice of what to eat to gain muscle mass, often preferring white meats like chicken and turkey as they are seen as containing less fat.

However, as a skinny guy or girl you should be looking to include lean red meat as part of your nutrition plan (in addition to the white meats mentioned above).

The reason is that red meat is a fantastic muscle builder with high levels of protein, and high levels of iron, which aids your body's ability to deliver oxygen to your muscles more effectively and thus, help you to build muscle faster.

Nuts

I love nuts, always have, ever since I was a kid. They just happen to be one of the best muscle building foods out there too, with massive amounts of protein and high calories (nuts contain about 25%-30% protein).

Again, nuts seem to have to gotten a bit of a bad press, mainly because many people only look at fat and calorie content and not nutritional value. Nuts contain good fats that help to keep you lean while building muscle mass, and their protein and calorie values will help you achieve your daily calorie goals a lot easier.

Since they are easy to carry around, they make for a great healthy snack when you're feeling peckish. Don't buy the salted/honey roasted varieties as these are quite unhealthy.


I'll admit, organizing a great nutrition plan can be a huge hassle. You've got to look at what foods to eat, how many calories they have, where you can buy them, etc. etc. Everybody is so busy these days they don't want to be wasting time on these kinds of things.

Fortunately there are a great series of meal plans, 84 days worth in fact, which tell you exactly what to eat and when to eat it...heck, they even give you weekly shopping lists to follow, so that you can spend more time with your family and doing the things you enjoy ==> What To Eat To Gain Muscle Mass

Article Source: http://EzineArticles.com/expert/John_Wheeler/139027

Quick Muscle Gain, Simple Steps to Top Bodybuilding Supplements Gaining Muscle Fast

No matter what age, weight, height or metabolism a person is; the key to gaining muscle fast comes down to a few very basic but very important facts:

1. Weight training: types and techniques
2. Rest: Between exercise and sleep
3. Food; The most important thing when it comes to quick muscle gain. Calories and nutrients.

Weight training;

Quick muscle gain is achieved through exercising 3- 4 times a week, and this takes dedication and commitment. It is important to continue your exercise routine week by week to achieve your goal of gaining muscle fast. The 2 types of weight lifting are;

1. Isolation exercise

Isolation exercise is when you use only one joint in motion at a time. This includes such exercises as bicep curls, leg extensions and hammers. Isolation exercise is good for maintaining the muscle that is already built.

2. Compound exercise

Compound exercise is by far the ultimate way to gaining muscle fast. This includes bench press, squats, and dead lifts. Exercise like squats will work a whole range of muscles and joints at once like your back, ankles, hamstrings, knees, quads and hips. It also improves core strength! The true way to quick muscle gain is compound exercises.
Technique during your exercise is vitally important. This will greatly reduce injury but also increase the rate of gaining muscle fast. There are many programs outlining the correct techniques for types of weightlifting.

Rest;

1. Quick muscle gain will only work when you actually give your muscles a chance to rest! Every time we work out we are actually ripping our muscles and they will only recover to build in between workout. To do this try focusing on particular types of muscle groups during weight training like back legs and abs, and then alternate to another particular group the following day. Like chest biceps and shoulders. By doing this the first group have been given a chance to recover and are definitely gaining muscle fast!

2. Resting also involves sleep! Sleeping from 6 to 8 hours a night is important when weight training. This gives those tired muscles a chance to recover and build even faster, also improving cognitive function and overall energy level s. So make sure you find the time to get sleep in your busy regime your body will thank you! Plenty of rest and exercising properly will top bodybuilding supplements anywhere providing you with the quick muscle gain you desire.

Nutrition:

What we consume and how much we consume is by far the most critical piece of information we must know when it comes to gaining muscle fast. Understanding your daily caloric intake and what the right nutrients are to eat is the key to a ripped physique.

Calorie intake is important and can be calculated through age, weight, gender, height and overall metabolism of an individual. There are many programs out there to help us with our own calorie intake.

Nutrition involves protein, carbohydrates and fats these are the vital ingredients that will top bodybuilding supplements anywhere producing quick muscle gain and are simply found in all the foods we eat! The key is choosing the correct sorts of food

- Protein such as eggs, lean meat, poultry, fish, nuts, beans and lentils are great for building muscle and is not stored in the body either, so whatever we don't use will simply remove as waste. Protein is known as a macronutrient which is good energy for our bodies.

- Carbohydrates are extremely important when it comes to putting on the weight needed for quick muscle gain. Although there is a lot of confusion when it comes to this subject, complex carbs such as vegetables, sweet potatoes only, whole grain rice and breads, oatmeal, beans are perfect sources of this helping the skinny guy get those results!


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Article Source: http://EzineArticles.com/expert/C_J_Mills/1622618

Shed Inches Off Your Belly Fast - 2 Quick & Powerful Exercises to Get a Leaner Midsection in No Time

Do you want to easily, quickly, and permanently shed inches off your belly? Okay, take a couple of minutes out of your busy day and read on to discover 2 fast but yet extremely powerful exercises that will help you melt away that stubborn stomach fat once and for all!

Okay my friend, first things first. Please don't make the same mistake I and many other people have made with thinking that ab exercises and fad dieting is the way to getting a leaner tummy. I learned this the hard way! You see, ab exercises do work, however, they only work to tone the muscle UNDER belly fat, they do not however remove belly fat. Fad dieting (low carb, low fat, low calorie, prepackaged meal plans, starvation diets, juicing diets, etc.) are all ineffective and they all have a tendency of slowing down the metabolism. This would explain why many dieters have complained of getting yo-yo weight loss with those diets (which is one of the tell-tell signs of a reduced metabolism)!

Alright, now let's talk about 2 incredibly powerful BUT shorter workouts that will help you shed inches off your belly fast:

1.) Heavy Bag Boxing - This stress relieving, short, and intense workout will help you get in shape fast! What I recommend you do is to firstly make sure you warm up. Secondly, make sure you wrap your hands and wear appropriate boxing training gloves to avoid injury. Now, to do an effective workout, I recommend for you to hit the heavy bag using proper form for 2 minutes (for beginner's) or 4 minutes (for advanced) for 1 set. Do a minimum of 5 sets for a great sweat producing workout.

2.) Sprinting - If you hate walking or jogging on the treadmill for what seems like FOREVER, then you're going to love sprints! Sprinting will skyrocket your metabolism and your R.M.R (resting metabolic rate) which will help accelerate fat loss. To do this workout, make sure you firstly stretch and warm up before beginning. Now, what I recommend is for you to choose a location about the size of a basketball court to do the workout. Start off by sprinting to one side, then jog back to your beginning spot, and repeat this process for up to 20 minutes for a killer workout!

Those 2 extremely powerful, effective, and fun workouts coupled with building lean muscle, and getting on a diet program based on providing me with 100% proper nutrition, boosting my metabolism, and EATING to lose weight (not starving or restricting nutrients) enabled me to drop 52 lbs. in 8 weeks... FOR GOOD!


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Article Source: http://EzineArticles.com/expert/A._J._Barnes/681549

A Compact List Of Five Foods That Burn Belly Fat

Unfortunately there are not many foods that can directly help you to lose belly fat. But there are many foods that can help you a lot in the fat burn process. A lot of the foods we eat are high in fat and sugar. These foods are vitally making our stomach bulges from our body's.

The means of putting on belly fat is closely connected to carbohydrates and lipid products ( a broad group of naturally occurring molecules which includes fats, waxes, steroids, fat-soluble vitamins). If you are thinking about the five foods that burn belly fat, you should do a little research for your self. Taste and what will work for your body are not the same in everyone. Here is a complied list of five foods that will help burn that belly fat.

For many food lovers, Salmon is always on top of everyone's favorites list. Due to the enormous benefits, it is listed among the five foods that burn belly fat. Salmon contains omega-3 fatty acids, which can reduce inflammation and stabilize blood sugar. This in turn helps to keep your blood sugar requirements low.

Another source of energy and high-fiber is oatmeal. Eating oatmeal reduces the amount of fat the body can store regularly.

Yogurt seems an uncommon part in the list of five foods that burn belly fat. Low fat yogurt has calcium that can help prevent the release of Calcitriol. This hormone helps the body store fat. Lowering the production of this hormone, will reduced storage fat from the body and help regulates digestion.

Teas, especially green tea is one of the best foods for burning fat. It works in a dynamic fashion it boosts your body's metabolism and promotes weight loss. Almond and other nuts have been proved very useful for the people looking for weight loss. This works in a same way as this boosts your body metabolism and promotes that weight loss as well.


These five foods that burn belly fat you are on your way to major fat loss. But the only problem is that when you stop these program you will gain the weight back. And this is what the weight loss company's want. For you to keep you come back. But if you really want to lose the weight and tired of spending your hard earned money you have come to the right place. Go to: http://topweightlossplan.info/. It will change your life

Article Source: http://EzineArticles.com/expert/Craig_D_Dove/545241

Belly Fat Diet - Don't Eat These Foods to Lose Stomach Fat

There is a lot of hype about eating certain foods to lose weight. Much of this hype is often unsubstantiated by science. However, when it comes to losing stomach fat, there is plenty of research that shows that certain foods can indeed help you lose belly fat. There is also scientific evidence that shows that some foods may actually increase belly fat. Therefore, if you want to lose stomach fat it is important to have an understanding of which foods do and don't help you lose stomach fat, and which foods actually hinder your efforts to lose tummy fat. Here we will focus on the foods that have been shown to hamper losing stomach fat.

Saturated fat and trans-fat are associated with higher levels of belly fat. Therefore, to lose stomach fat cut down or reduce foods that are high in these fats. While it may be more obvious which foods contain saturated fat (e.g. meat, butter, lard, etc.), it may not be immediately obvious which foods contain high levels of trans-fats. Moreover, in addition to increasing belly fat, there is much evidence that trans-fats can adversely impact health. Indeed, in some countries trans-fats are effectively banned, as well as in some US states and US cities.

Trans-fats are found in convenience foods, as well as baked goods and fried foods. You'll find trans-fats in spreads, packaged foods, soups, fast food, breakfast cereals, chips, crackers, cookies and candy. While this list may seem long, it really only includes foods that are generally considered unhealthy and calorific, ready made or both. You can still prepare these foods at home with your own ingredients that do not contain trans fat and will most likely also be lower in sugar, salt and calories.

Research has also shown that eating a diet rich in refined carbohydrates, such as white bread, sugar, white rice and white pasta, is associated with greater levels of tummy fat. Instead opt for wholemeal bread, brown rice and brown pasta. To lose stomach fat, you need not forgo your favorite foods entirely, you just need to make some substitutions!

To lose belly fat avoid eating foods that are known to be associated with increased levels of stomach fat. Therefore, avoid eating junk food, convenience foods and processed foods. In any case, junk food tends to have a lot of calories, while failing to make you feel full for any length of time. Soon after eating junk food, you'll be hungry again. This means, not only are you eating a lot of calories at one meal, but you'll also be hungry quicker and eat even more calories later. Furthermore, junk food is often high in refined carbohydrates and contains a lot of saturated fat and trans-fats. In other words, junk food will make losing stomach fat more difficult. If you are on the go and why not try a homemade sandwich or salad instead of buying processed, junk or convenience food.


It is important to have a good understanding how to lose stomach fat. With careful planing, hard work and persistence, you can lose weight fast, improve your body shape and get fit.

Article Source: http://EzineArticles.com/expert/Alex_St_John/1154209

4 Foods That Burn Belly Fat - Banish Fat From Your Belly With These Foods

Many people struggle with weight issues, but for some, it's all because they do not know how to effectively lose the extra pounds. For example, did you know that there are a number of foods that burn belly fat just by you consuming them? This is new to most people who have been looking for the best ways to shed the weight around their midsection. Adding these foods to your diet can have a positive effect on your journey to lose unwanted fat. Below is just a sample of the foods you should think about eating if you want to shrink your abdomen.

Peanut Butter

Natural peanut butter can help you to remove belly fat. For this to work, you need to find the organic brands. Stay away from Jiff, Peter Pan, Skippy, and other commercialized brands. More natural peanut butter contains a good amount of niacin, which will help promote a properly functioning digestive track. Having your foods digested correctly can help to avoid unnecessary fat storages in your middle.

Eggs

Eggs have a host of benefits for those that consume them regularly. They are packed with Vitamin B-12, which helps your body break down fat and convert it to energy. They also come with quite a bit of protein per serving. This helps you boost your metabolism, and will also help to heal your body when you work out. Eating 1-2 eggs each morning for breakfast will help you feel fuller throughout the day, which could mean less calories consumed.

Berries

Though they are tiny, berries are loaded with a good deal of nutrients your body needs. They have several different antioxidants, a factor that makes them good foods that burn fat. They also help to control blood sugar levels. Insulin spikes can generally contribute to extra weight gain, so keeping things under control can help you to rid your waist of the unwanted pounds. Blueberries are at the top of the list for being the most beneficial, followed closely behind by cranberries.

Nuts

Though some people think they should avoid nuts because they are loaded with fat. Though they do have a high fat content, they can be effective in your weight loss when eaten in moderation. Nuts are full of fiber, which will help keep you satisfied longer. This will eliminate unhealthy snacking. Eating just one serving of unsalted almonds, cashews, or peanuts each day can also help promote a healthy heart.


As you can see, adding the foods that burn belly fat to your diet is beneficial to your weight loss goals. To find out even more ways that you can shed excess fat, visit Motivate Fitness now.

Article Source: http://EzineArticles.com/expert/Robbie_MacNeil/797730

6 Amazing Foods That Burn Belly Fat - Who Knew Peanut Butter Was a Fat Buster?

So you want to lose that belly fat and you want to know what the magic food is that will do it fast right. Well there is no single food or group of foods that is going to make you lose fat. There is a difference between just losing weight and losing fat, particularly belly fat. You can lose through a diet simply by reducing calories. However, after you've lost the weight you are still going to have fat flabby skin hanging off you.

Fat is burned by muscle. The more muscles you exercise the more fat that is burned. Its really that simple. So does that mean you have to become a fitness fanatic and spend hours exercising? No. But you will have to do some exercise to get the muscles burning the fat.

If you're going to exercise, wouldn't it be great if you got the best benefit in terms of burning the flab? Well you can help out those workouts by eating foods that will burn more calories and boost your metabolism.

Here's a basic rule about the body processing food. It takes more effort (calories) to process proteins than it does to process carbohydrates and fats. That's not saying you should be on a strictly protein diet because that's not healthy. But if you can get the right combination of protein, fiber and nutrients you can really help your metabolism do its thing.

So what are these foods. Well there are a ton out there but here are seven that I think will shock you.

Eggs, Egg Yolks


Who knew the egg commercials were right? Eggs, specifically egg yolks are ounce for ounce the best source of nutrients available. They pack a ton of vitamin B-12 which the body needs to metabolize fats. In a study done at the University of Louisiana, researchers found that people who ate eggs every morning as opposed to people who ate bagels, lost more weight. Eggs come with cholesterol so you want to check with your doctor before you try this.



Iced Green Tea


The real brewed stuff, not the processed bottled drinks, are super high in antioxidants and antioxidants speed up metabolism (also great for repairing damage done by high blood pressure). Tea drinkers who consume four cups a day have been proven to burn 266 more calories than those who don't drink tea.



Fresh Green Leafy Vegetables


Great source of fiber and antioxidants with very few calories. Plants like spinach, broccoli, arugula, and romaine will fill you up and give you the nutrition you need. What's really surprising though, is iceberg lettuce, the most commonly used lettuce in commercial salads, has almost no fiber at all. Don't confuse iceberg with the other great leafy plants.



Natural Peanut Butter


Who knew? Natural peanut butter, not to be confused with the Jiffs and Skippys of the world is packed with niacin which keeps the digestive track in order and prevents stomach bloat. Two tablespoons of this little treat every day will actually help you lose fat.



Parmigiano Cheese


Now this little fact comes from the University of Wisconsin so it might be a bit suspect. However, a study done there shows that Parmigiano cheese is low in calories and has the highest protein value of any other food in the dairy group. In addition it is rich in calcium which ignites fat burning hormones.



Nuts


Unsalted nuts like Almonds and cashews provide a good fatty acid as well as a lot of fiber that makes us feel full longer. Here's a little tip. Take a handful of nuts 30 minutes before each meal. You'll find you are not nearly as hungry and will eat less.



So there you have it. Six foods that will help you lose belly fat and get you to that new slim look you know you have inside you.

Oh, there is another way to burn belly fat quickly and its called exercise but that's another article.


Do you know all of the fat burning foods that work? Do you know what combination of exercises work best with a fat burning diet. I have to admit that I didn't at first and I wasted a lot of time and energy. You can get the answers to those questions plus some very unusual belly fat tips by visiting http://foodsburnbellyfat.blogspot.com/

Article Source: http://EzineArticles.com/expert/Rachel_Willson/371860

The Best Exercise To Lose Fat And Gain Muscle Mass Fast

A lot of people want to re-engineer their body and most of the time they want to do two things in one they want to lose fat and at the same time they want to gain muscle mass. With reading this article you are not an exception there are millions of people worldwide who want to do it. The problem is that most people don't know where to start. A lot of people are working on their body every single day and some of them can't see results because they do it wrong. In the next few minutes you discover the best exercise to lose fat and gain muscle mass. Yes this method is not for lazy people you will have to train but I promise you that you will be very happy with the results.

One if not the most effective exercises to achieve both goals is weight lifting. Weight lifting is a very broad topic so it is almost impossible to write down all the aspects of it in a single book and certainly not in a single article. A lot of people know already that weight lifting is a great exercise to gain muscle mass but few know that it is excellent to lose fat fast as well.If you train with weights you increase your lean body mass index and this increase your metabolic rate. So you burn more calories when you are at rest (basal metabolic rate).Even if your goal is only fat loss training with weight is highly recommended. If you follow a diet you will lose muscle mass and your resting metabolic rate will increase so the result is that you burn fewer calories.

An excellent weight lifting workout has a duration between thirty and forty-five minutes but don't try to train more then sixty minutes in one session. But weight lifting is not alone to re-engineer your body you must do cardio exercises as well. The best way to achieve the best results is to split your cardio and weight lifting workouts. You can do cardio in the morning I recommend do it before breakfast and in the afternoon or in the evening you can train with weight. Perhaps splitting your workouts up is not practical for you then you it is recommended to do cardio training after your weight lifting session. The only problem you may have is that the workouts can become very boring. I would say try do some variations in your exercises with a little bit surfing on the internet it is not hard to find thirty or more exercises for the triceps alone.

I'm sure it is clear to you that weight lifting is one of the best ways to lose fat and gain muscle. Keep in mind achieving these two goals can't be done by a wonder pill or a wonder tool but with the right education and goal setting you can have your dream body.


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Best Cardio Exercises to Lose Belly Fat

If you want to get flat and sexy abs the only way is to shed off the excess fat that's covering the muscles beneath. It doesn't really matter how strong your abdomen is, as long as it's covered by fat, it will never show.

We all know that one of the best ways to burn stomach fat is to engage in rigorous cardivascular exercises. So, what are the best cardio exercises to lose belly fat?

In this article, I want to share some thoughts on how you can actually create a cardio workout without doing traditional cardio.

For instance, you can achieve a massive cardiovascular stimulation by doing circuit workouts. Circuit training is a workout in which you mostly do strength exercises, but during the resting time between sets, you do some form of cardio workout like jumping rope, sprinting on a treadmill, and so on.

When you're doing circuit training, you're basically pushing your body much harder than any other workout. You're getting a cardio workout and a strength workout at the same time, a powerful fat burning combination.

Another way you can do powerful, non traditional cardio exercises to lose belly fat is to do supersets. This technique also involves not resting between sets. I'm talking about upper body -- lower body supersets. With this technique, you do one set of an upper body exercise such as push-ups and immediately move to a lower body exercise such as a squat. You continue with another upper body exercise like the biceps curl and another lower body one such as the lunge.

By doing this kind of superset, you're once again pushing your body to its limits (which is why I recommend consulting your trainer before you do this) which creates a cardio stimulation which can burn a lot of body fat.

Naturally, you can and should do more traditional cardio exercises to burn belly fat. The key is intensity. Without intensity, your workouts will be close to nothing, the effect will be minuscule and you will not get the results that you seek.

I recommend sticking to the more rigorous workouts such as running, rowing, kickboxing, and to avoid the less rigorous cardio such as the elliptical machine and the stationary bike. You want to burn off the most fat possible in as short a time as possible, so the intensity of your workout is key. It's just easier to get a high level of intensity in more rigorous workouts.

There are a number of ways to do powerful cardio workouts. I like how you can use strength training to get a cardio stimulation and also the more rigorous traditional workouts.


For more info on killer cardio, click here: Cardio Exercises to Lose Stomach Fat.

For more massive tips to get flat abs, go to http://BurnMyBellyFat.com.

John Davenport lost over 30 pounds in his twenties after being overweight most of his life. He now runs a weight loss forum and publishes a diet and fitness newsletter.

Article Source: http://EzineArticles.com/expert/John_Davenport/92959

Get a Flat Stomach With the Best Weight Loss Patch

Losing weight has never been so easy.

Weight loss patches have simplified weight loss and just by sticking a patch to your skin you can put yourself on a fast track to lose weight.

Abdominal fat can spoil your looks. Not only this, it is also the root cause of many health problems and disorders. Besides this, that belly bulge can makes things quite embarrassing if you plan to visit a beach.

However, a diet patch can help you get rid of all your weight problems quick and fast.

There are a couple of patches around but the best weight loss patch is a perfect combination of herbal ingredients that not only boost your metabolism to ensure faster fat burning but also suppress your appetite so as to reduce your calorie consumption. This is extremely important since until and unless you control your diet you cannot lose weight.

The best weight patch is a combination of ingredients such as gacinia cambogia, gaurana, yerba mate, zinc pyruvate, lecithin, 5HTP, fucus vesiculosus etc.

Gaurana, garcinia cambogia etc., help boost your metabolism. Faster metabolism ensures faster fat burning in your body. This helps reduce fat reserves in your body. Not only this, it is also great for your energy levels.

But increased metabolism also results in increased hunger. This is why it is important to control your diet. If you do not exercise diet control you are not going to lose that extra flab.

This is where certain ingredients such as 5HTP, yerba mate etc., prove be highly resourceful. They suppress your appetite and make you feel full so that you consume lesser calories.

No wonder, such patches are highly effective in ensuring fast weight loss.

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Is Running the Best Way to Lose Belly Fat?

If you're thinking about running in order to get rid of stomach fat, please read this article through to see whether running is the best way to lose belly fat or whether you're missing out on an important aspect of fat loss that may prevent you from getting those flat abs you've always wanted.

There's no doubt that running does reduce belly fat. All cardio workouts do to a certain extent. You exercise and you burn calories, it's as simple as that. However, the question is whether running as most people do somehow magically burns off more belly fat than other activities do.

The answer to that is no for two reasons:

1. Running doesn't focus your fat burning on your belly alone. No workout does. You can't direct your body to burn more fat just from your abs. Your body loses fat from all over.

2. The way most people run is not the ultimate way to burn off body fat. It just isn't. If you're like most people then you are likely wasting a lot of time on ineffective workouts and have a very slim chance of ever seeing your stomach fat disappear.

The reason is that most people like to judge the effectiveness of their workout by how long it takes. They believe that they have to run for 40 minutes or maybe even an hour to really burn off fat by running. This is not true. The best way to burn lots of fat with running is to do intervals, changing your pace from fast to moderate every few minutes during the workout. It has been shown that doing intervals is a more intensive way to workout and helps you burn more calories in a shorter time. It can quickly help you to shed belly fat quickly. In addition you can probably cut your running time by half.

However, even interval running is not the best way to lose belly fat. To do that, you need to incorporate running in a more complete workout and nutrition routine. To lose the most fat possible you need to also keep your muscle tissue and develop it. This helps you to keep your metabolism running as high as possible and burning even more fat.

Running alone won't get you the kind of results you want. Only when used as part of a bigger program does it become the best way to lose belly fat.


For tips on how to run to shed weight fast visit Running To Lose Bely Fat.
For other cardio workouts for abs visit Cardio Exercises To Lose Stomach Fat.
John Davenport lost over 30 pounds in his twenties after being overweight most of his life. He now runs a weight loss forum and publishes a diet and fitness newsletter.

Article Source: http://EzineArticles.com/expert/John_Davenport/92959

The Best Exercises to Lose Stomach Fat Fast

It is often assumed that the best exercises to lose stomach fat are specific exercises for the mid section.

While training the stomach area is necessary, it is not going to get rid of fat from around the stomach anytime soon. These types of exercises are mainly designed to make the core area stronger, and do not really burn a lot of fat.

In order to get rid of fat you will need to target exercises which are going to burn lots of calories in one go. You will lose more calories if you train your body as a whole, instead of training individual areas. There is one major way of approaching your training in order to get rid of stomach fat quickly.

Cardio exercises are considered to be some of the best exercises to lose stomach fat. Traditionally this meant doing long boring hours of cardio work each week. Obviously doing it this way can get very boring very quickly. However there is a much better approach to cardio training these days.

Your focus needs to be on the quality of training, and not the quantity. This means doing your cardio in a way that is going to give you the fastest and most effective results. This is where interval training comes into play.

What is interval training? It is a method of training which uses higher intensity instead of a higher time frame. This type of training is harder than conventional training but it will save you a lot of time and it will produce some great results.

The best exercises to lose stomach fat will be through the use of running, cycling, rowing, and some kind of circuit training. Interval training can be applied to almost any cardio exercise.

If you take running for an example, instead of running around a park for 30 minutes, you should use interval training in your running. This means instead of going at a steady pace for the whole of your run, you will go at a steady pace for a few minutes, and then sprint as fast as you can for around 30 seconds. Then you go back to a slower pace to get your breath back.

You simply repeat this process for around 15 minutes, and then you are done. This not only saves you time, it will also produce faster results. You can do this on a bike, rowing machine, or a treadmill.

The reason this works is that in order for your body to change, it needs a good reason. A long jog around a field is not really pushing your body. This it can cope with, regardless of how out of breath you may get. Sprinting pushes your body to the point, that it realises that it has to change in order to handle this type of training. It does this by supplying more energy to your muscles by burning more calories.

Burning calories is what you need to do in order to lose fat. If you look at long distance runners, you will see that they carry very little fat. However their bodies can hardly be considered as attractive. If you look at sprinters, you will see that they also carry very little fat, but their bodies are more muscular and they ooze power.

Doing sprints in your cardio training, regardless of what type of cardio you do will give you the best exercises to lose stomach fat fast.


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Best Exercises to Achieve Flat Stomach - Lose Belly Fat With This Truth

People are very interested what the best exercises to lose belly fat are. This is because many individuals are confused on all the available information today. However they try, they only end up failing. Thus, losing belly fat seems to be very difficult. But there is truth behind this hurdle of achieving a flat stomach. Find out more below.

If you are just targeting to lose the fat in the midsection, then it can be pretty hard. This is because it can be very difficult to spot reduce body fat. Hence, you cannot simply choose to lose fat on your stomach without losing fat from the rest of the body. The ultimate key to burn the belly fat is to burn enough fat from all over the body. In this case, doing thousands of sit-ups may not be the best exercise to achieve this goal.

To burn fat, you need to build muscles in your body. But your abdominals are just small muscles to significantly stimulate fat burning. The main focus should be developing the big muscle groups such as the deltoid, chest, trapezius, triceps, and biceps. Developing these muscle groups will turn your body into a fat burning furnace.

What are the best exercises to develop these muscle groups and stimulate the burning off of your belly fat? Instead of much obsession with sit-ups, you need to do bench press, squats, and dead lifts. You can also try something that you enjoy like rowing, spinning, running, or even mountain climbing.

In conclusion, stop focusing on your abs alone. Start doing whole body weight training with the above exercises and show off your rock hard abs with consistent effort. Lastly, limit your abdominal exercises to only a few sets for around 10 minutes. That is basically all you need.


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Great Tips For Losing Fat On Your Belly

The most vulnerable part of the body for everyone is the belly area since this is where food goes. After you eat, you can easily see its increased size. Apart from that, it is very hard to exercise. It is highly emphasized that other areas of the body is so much easier to tone. For the midsection, you will need to adhere with special exercises along with a strict diet in order to make your belly flat and well-defined.

How To Lose Fat On Belly

Exercise - Adhering to specific exercises which target the vulnerable core area is considered the most common pieces of advice given by health professionals if you want to flatten your belly. For instance, you can perform sit-ups, knee lifts, and crunches - these exercises surely work efficiently. Remember though that you have to perform such exercises as often as you can in order for you to really eliminate the pudginess of the area. Those with washboard abs claim that they are performing ab exercises by the hundreds on a daily basis in order to create those impressive rips on their stomach.

Eat lean proteins - This is also a great tip since they support muscle development. Also, they can easily be digested. Dieticians and nutritionists highly recommend eating high-fibre foods like lentils, broccoli, strawberries, pears, brown rice, cabbages, oats, apples, and lots of green leafy vegetables. You must know that these high-fibre food items will greatly help weight loss by preventing cravings; thus, keeping sugar levels low, promoting better waste elimination, controlling cholesterol and maintaining the right pH balance in the intestines. All of these abilities can certainly do much in keeping the belly flat and healthy.

Non-invasive cosmetic procedures - For people who cannot commit to rigorous workouts, this can be the best option for you. These non-invasive procedures will efficiently reduce stomach fat. One of these procedures is Lipomassage - this is a very popular treatment since it will reactivate the fat release process in order to erase localized fat and imperfections. Also, this will re-sculp your figure. Another procedure you would want to consider is Hypoxi Training. This procedure will allow you to get a workout without the need for you to exert too much due to the fact that these machines will do great job for you. All you have to do is to present your fitness goals and a health professional will know the compatible programme that suits you.

There are still a lot of great options you might want to consider if you want to have a flat belly. More information mentioned here.


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Best Way to Gain Muscle - 5 Steps to Get Ripped Fast

Muscles are essential for the body. All the physical action and work we undertake are controlled by the muscles. There are many ways of gaining muscle but not all of them produce the desired results. The best way to gain muscle is to do what actually works. Here are some tips.

Workouts

Although there are get muscle quick plans, workouts still remain the best way to gain muscle. When you work out, you stimulate the muscles. As you lift the weights, your body realizes that it should strengthen the muscles in order to be able to support those weights without difficulty. The result is bigger muscles.

Train the whole body

There is the notion that you must target particular muscle groups in order to gain muscle. This method is only good for keeping the target muscles in shape. Coaches and pros will tell you that to gain muscle, the best thing to do is to train the whole body. You might want to focus on certain parts of the body at certain times, but this should not last more than a few seconds.

Vary your exercises

You should not let the body get used to one type of exercises or a particular weight. When that happens, the muscles will not receive the right amount of stimulation they need to grow as they reach a plateau. The best way to gain muscle is to frequently change weights and exercises. The rule is once you realize you are very comfortable with a particular weight or exercise, change it.

You must rest

No one can underestimate the role rest plays in muscle growth. When you do the workouts, hitting the right muscles with the appropriate weights, you must give time to the body to react in order to start the growth process. Rest is what enables the body to kick start the growth. Therefore the best way to gain muscle is to include periods of rest in your training schedule. You must make time to rest in between your training sessions. And there should be off days when you rest with no exercise.

Eat well

You cannot take a balanced diet out of your plans to get buff. The foods we eat provide the building blocks for muscle growth. Many people overlook this critical area. If you stimulate your body through exercise, you are just telling it to use the nutrients available to grow. If the nutrient is not available, growth will be zero. The best way to gain muscle should be a combination of diet and exercise.


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Build Fast Muscle - 9 Herbs Which Aid in Fast Muscle Growth

Many people underestimate the power that herbs can have on our health. There are natural herbs which aid in weight loss and boost metabolism. There are also herbs which aid in muscle building. Here are 9 herbs you need to try to maximize your potential to build fast muscle.

1. Black Cohosh

If you want to build fast muscle, use black cohosh. The mood swings in a better way and the person feels contented and appease while using that herb.

2. Cordyceps

This is a primeval Chinese tonic. It is used for thinning weight and enhancing the body stamina. Moreover, Cordyceps makes your mental ability stronger and fitter within a short span of time.

3. St. Johns Wort

This herbal drug is considered to be extremely beneficial against obesity. An increased amount of usage of St Johns Work makes you fit and strong.

4. Oat Straw

This herb is the ingredient of calcium and magnesium. It is used in order to gain the bodily and mental fitness. The Oat Straw contains some elements, such as silicia, calcium, flavones, saponins, and Vitamin A. Oat is such an amazing herbal medication which provides many benefits, such as appetite decrease, brain strength, strong muscles, vigorous liver function, enhanced kidney function, and self motivated life.

5. Psyllium Seed

It is a natural medicine used for diminishing the high cholesterol, high blood pressure, and overweight conditions.

6. Siberian Ginseng

It is a stimulant which eliminates the risk factors of obesity. This herb has been extensively used in the regions of Asia. A lot of researches showed that Siberian Ginseng is the best herbal medicine for muscle development, and mental development.

7. Flaxseed

Flaxseed is hugely beneficial during the chronic conditions of obesity and psychological depression.

8. Cayenne

One of the most advantageous herbs is the Cayenne. It makes you slim and stylish. The blood circulates proficiently during the usage of Cayenne, and you will be saved from heart diseases, strokes, anxiety, and mental fatigues.

9. Ginger

This herb has been widely used in Britain at a large quantity. The obese people use Ginger in order to diminish their fat weight, and building muscle mass. It also aids in digestion.


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Fastest Way to Gain Muscle - Best Way to Build Muscle Quick

Do you want to know the fastest way to gain muscle? Everyone on the earth would want to look like a hunk. Possessing a muscular body makes you comfortable and proud. Reading this article will console you because I'll show you the fastest way to gain muscle mass. No one desires to appear pale and skinny; you need to have a little muscle on your body to keep healthy and look and feel good about yourself.

First, you need to look at your current body. If you are out of shape or obese, you need to learn first the fastest way to lose weight. After that, you can start bulking up. The fastest way to gain muscle is to take supplements to strengthen your muscle mass. You get many tablets and powders which promise you to make muscular and healthy. You can go for these artificial ways or for the natural ones. Before you go for any powders or syrups to become muscular, you should be sure that the product which you are choosing is the right one for you. So take your doctor's opinion and then try it. One recommendation is to check the reviews given by those who have already tried the product. Artificial ways give you faster results but then you also need to take care of the 'side effects' that can be caused by them. Consider the best supplements to gain muscle and you will see great results.

There are many natural tips that can make you muscular. Daily exercise can improve your physical appearance. Food rich in proteins can also help you develop your body well. You can change your fast food diet with healthy and protein filled food to get a great body. This is one of the fastest way to gain muscle.

You need to also be careful before copying someone's exercise regiment. Just because something worked for your friend doesn't mean it will work the same for you. Everyone has a different body and so each body reacts in a different manner. Everyone also has different goals too. The fastest way to gain muscle is to figure out your own targets and goals and set out to achieve t hem.

The fastest way to gain muscle when it comes to exercise is to use free weights such as dumbbells and barbells. Do less reps but with heavier weights. Make sure to rest properly between sets and between sessions.


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Building Muscle Fast - Workouts to Gain Muscles Quick

Like many young men you must have also tried various ways for building muscle fast. A male body does not look attractive unless it is packed with healthy and strong muscles.

And sometimes creating those perfect muscles is not easy especially when your body is full of fat. So you see in order to deal with these situations you have to do something different. Primarily the muscles need slitting and when the muscles start to recover it grows in size.

The recovery of the muscles will necessitate intake of healthful nourishing food and proper rest after the heavy weight pulling and workouts.

The food you are eating must be rich in proteins and amino acids. For a genuine body builder lean beef is most important ingredient that will enrich the diet. In addition to this other proteins of yogurt, egg, chicken, fish, vegetables and fruits are also very important.

But don't take all the proteins and vitamins in one single meal. It is important that you eat your meals in measured proportion for five or even six times daily. Loosing fat is also important. For this you have to increase the level of energy and workout more.

There are varieties of workouts which will help you to loose those fats that are not healthy and create body mass. As a newcomer you may not understand the ways to train yourself or how to use the weight machines you better use take the help of the professional trainer.

Such trainers will help you in the perfect way and you will be able to walk the right track in building muscle fast. Discipline is the main term that will help you in building muscle fast because unless you follow all these processes perfectly with strict determination.


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How to Quickly Gain Fast Twitch Muscles

Skeletal muscle is composed of two types of fibers: slow or fast twitch. A particular muscle group can contain both bundles of the different fiber types, which work to contract your muscles at different times depending on the activity engaged. The fast muscles activate in performance movements involving rapid but short bursts of muscular energy, like sprinting or lifting high-load weights for low reps.

Generally, you are born with a specific amount of each type of fiber within different muscle groups. You are less likely to successfully develop greater bundles of slow twitch fibers, which are used for endurance activity. However, you do have the opportunity to train for and gain fast twitch muscles. If you are predisposed with a larger percentage of the fast twitch variety, it is especially important to work them regularly to support and stimulate continued performance and growth.

When it comes to building muscle, most people aim for pumping the guns up and structuring visually appealing, striated muscle groups. Most activities used to do this involve the fast twitch muscles. There are two types of these which are generally referred to as type IIa, or fast oxidative, and type IIb, or fast glycolytic. Muscles generally use fast oxidative before fast glycolytic because it is more efficient in most tasks performed utilizing that fiber group. However, serious athletes and bodybuilders tap into fast twitch fibers for longer than the average person keeping fit and this helps strengthen the fast glycolytic fibers as well as the oxidative. The advantage of getting use of both forms of fast twitch muscle fibers is optimized strength, muscle gain and longevity as well as the potential to continue making progress in perfecting the physique. The first rule to achieve them is therefore consistent training.

Tips to Gain Fast Twitch Fibers

Add speed endurance exercise to your weekly workout regimen. According to a 2010 publication in the "Scandinavian Journal of Medicine and Science in Sports," athletes that typically participate in intense exercise of shorter duration can also benefit from adding speed endurance sessions to training programs to improve muscle fiber adaptation and physiological changes.

Jump on the treadmill for a 20 minute brisk walk and then amp up the speed and jog for five to 10 minutes or simulate the same activity on a track. Add an activity similar to this once a week on non-weight training days.The fast twitch muscles engage quickly when you add speed to your exercise activity.

Perform fast, powerful movements, or plyometric, exercises. This type of exercise method really engages the fast twitch fibers because it requires you to move in ways your body is not necessarily use to, particularly if you are a bodybuilder. Your muscles are forced to contract rapidly during this kind of training and this improves overall muscle power. A simple way to think of it is likened to adding a jump to the end of each movement but in rapid succession. Take your common non-weighted squat or lunge reps and jump off the ground each time you come up from the movement. Make the squat or lunge a progression motion instead of a gradual rise and fall. Engage your arms during the motion by pumping them up and down to work the upper body fast twitch muscles.

Rope jumping or simulated rope jumping, like plyometrics, is also a beneficial exercise for training the fast twitch muscles. Include plyometric-type activity to one workout per week but do not add weight unless you can ensure proper form to prevent injury.

Turn one weight training session into a low-load but high-volume activity. This allows you to pump weights faster to stimulate the fast twitch fibers. For quick, optimal but safe results implement fast twitch targeted movements during weight training no more than twice a week. Include other types of these targeted exercises two or three times a week to avoid overdoing the activities. As with any new exercise in bodybuilding, you want to train for the best results in moderation not implement it full force and cause accidental regression.


Fitness guru Zoltan Bundler writes regularly on the topic of building muscle on his site [http://how-to-bulk-up.com]. For a free copy of his short no fluff report "Secrets to Bulking Up Fast Without the Fat" go straight to Secrets of Bulking Up [http://how-to-bulk-up.com] then click on the photo.

© 2011 Zoltan Bundler All Rights Reserved

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