Identify and understand how to lose weight

Fats are double-edged sword and it`s a great sources of energy and we need to them in order for our bodies to function and absorb essential nutrients from the foods we eat. When fats are eaten in full moderation, it can yield to good health.

However, there are some fat that are good for the body and there are also some that aren't. To give you a clear understanding on the different kinds of fats, below is quick overview of their functions, sources and purpose.

And Cholesterol - Cholesterol are among the fatty acids present in the bloodstream which is naturally produced by the body. There are two types of cholesterol found in our bloodstream - HDL and LDL cholesterol. LDL or known as the bad cholesterol causes plaque formation and artery blockage which may lead to heart attacks and is major contributing factor to heart disease. HDL or the good cholesterol on the other hand, helps in unclogging blood vessels by fighting LDL cholesterol.

For Polyunsaturated lipids - Good sources of this kind of fatty acids can be found in nuts, cold water fish, leafy greens, fruits and some seeds. The best known polyunsaturated fat is known as the omega-3 fatty acids which can be mostly found in fish oil, fish and other seafood. This type of fat is proven to lower blood cholesterol and reduces the risk of eminent heart attacks.

Monounsaturated lipids - This type of lipid also helps in lowering blood cholesterol if you opt for foods that are low in saturated fats. Some great sources of monounsaturated fat will mostly come from avocados, monounsaturated margarines, oils and nuts.

Saturated fats - Eating prepared or processed foods, chips, cookies, pastries, meat fat, organ meats, cream, butter and cheese are highly saturated foods raises cholesterol. Thus, foods that are high in saturated fat are also high in cholesterol content. Beware and eat start eating smart for having high levels of cholesterol puts you at risk to heart disease, fatal heart attacks and stroke.

Trans fats - Trans fats are like saturated fat that raises LDL cholesterol and lowers the good cholesterol. These fats are mainly contained in foods which use hydrogenated or partially hydrogenated vegetable fats that can significantly affect your overall lipid count.

How Get healthy when you losing your stomach fat ?

When you look to this main you  may be hear alarming news but once you hear it, you will want to know how to lose male belly fat fast. If you have a waist circumference that is more than 40 inches, you will be more prone to illnesses that can suddenly end your life. Belly fat is also known as abdominal fat and those who have it have increased chances of acquiring sleep apnea, type 2 diabetes, heart disease, stroke, osteoarthritis, gallbladder disease and cancer.

In order to eliminate belly fat, you must lose fat from your entire body. It is a known fact that when men lose weight, it is their abdomen that is the last to shrink. Do not fear as this article will tell you how to lose male belly fat the healthy way.

The first thing to do would be to stop yourself from starving and forget your useless dieting. Instead, eat healthily. When you take away foods that are in high calorie from your diet and replace them with healthier ones, you would be able to sustain your new found healthy eating habit. Instead of eating fried foods, consume foods that are grilled, baked or broiled. Do not eat fatty meats, processed foods, salty meals, sugar-filled foods, carbonated drinks, alcohol, caffeine, saturated and trans fat, and quick-digesting carbohydrates. Rather, eat more fruits, vegetables, raw nuts, brown rice, whole wheat bread, avocados, tuna, fish and chicken as these are healthier options.

Never let yourself get hungry. You should eat small meals six to eight times a day so as to lose belly fat fast. Stay away from restaurants that will make you eat a lot of food. In addition, these restaurants also have oversized foods that are loaded with hundreds of calories.

Now always drink 8 to 10 glasses of water every day. This will satisfy your hunger pangs thus preventing you from eating a lot. This will also prevent dehydration, fatigue and sluggishness as these three would make you inactive thus calories taken in are not burned but stored as fats.

And your metabolism should be increased so that it can burn calories faster. Exercise at least three times a day for 30 minutes to an hour. You can run or jog one day and then go biking or swimming the next day. For you not to get bored with your exercise routines, do a variety of cardiovascular exercises each time. You can also do aerobics and try the various exercise machines in the gym. If you want a more gentle exercise, try walking in the morning every day for an hour.

One side of a situation from cardiovascular exercises, you should also do strength-training. This will make your metabolism active throughout the day because your muscle tissues will be increased. An example of such strength training is weight-lifting. This will focus on your entire body and will tone it and eliminate body fats. In a week, go weight training for three days and rest in between days to allow the muscles to grow.

And to lose male belly fat you should do abdominal exercises such as crunches, side bends and leg lifts. This will tone the stomach area. When the fats in the abdomen are eliminated, your stomach will look tighter.

A flat stomach will make you look and feel good. To achieve this, follow these tips given on how to lose male belly fat the healthy way.

The sensitive point things to lose weight

Everybody have her own problem areas, whether it's the butt, the hips, or the abs. Yet no one has come up with a clear-cut simple solution to getting rid of these problems.

Now I am going to lay out exactly why you have problem areas and how you can get rid of them....

The Science Behind Problem Areas:

Fat cells have two types of receptors, (Alpha and Beta) the people with issues getting rid of stubborn fat have more Alpha receptors, which inhibits the breakdown of fats. Also Lipoprotein Lipase is an enzyme in the body and people with stubborn fat usually carry a lot more of this enzyme. (Lipoprotein Lipase assists in fat storage)

Yo want now to lose fat 

-Spot reduction, has been praised for a long time. This is when you target the problem area with strength exercises and follow that routine with 30 minutes of cardio.

-Diet pills all around the market place now are equipped with herbs that have been proven to decrease Lipoprotein Lipase.

-Calorie manipulation has worked the best for me. A lot of people make this harder than it needs to be... You have carb cycling, 3 on 1 off routines, and etc, yet the simplest way to have effective calorie manipulation is by learning how to eat healthy and balanced. Learn to live, and by nature you'll notice that some days your calories will be high and some days your calories will be low. (The key is to stay as close to you necessary caloric intake count as possible)

-Use less cardio and more weights. People who do more weight training have harder bodies. Weight training can change your bodies make up, and produce more free testosterone, which is the hormone that assists in adding muscle and burning fat.

-Moderate to high cardio output will serve you better over a period of time. Even though slow cardio keeps you in a fat burning zone throughout the workout. High output cardio keeps your metabolism higher throughout the day which allows more fat burning over a longer stretch of time.

-Get some sleep and practice stress management. If your well rested and happy you'll notice your body is harder and more lean than ever. Stress equals cortisol, and cortisol equals fat storage. So do a little yoga or sleep an extra hour if you can, to keep that stress low and your weight loss going.

Conditions of losing weight -new

  There are many conceptions about Losing weight and it`s referred to as the burning of excess calories that you intake. To some people losing weight looks simple, but the truth is, it is not that simple. Most people carry excess fat in the typical areas such as their tummy, butt and thighs body; therefore, most people are trying hard to shed the unwanted weight through dieting, exercising and taking diet pills. Through these various activities mentioned above, you may or may not lose enough weight. However, if you stop those activities, you will gain all the fat back and maybe, your weight problem will even get worse. The true secret of losing weight is to make small but long lasting changes. To achieve this, you better follow some of the rules in losing weight listed below.

  And remember you have to burn 3,500 calories to lose one pound of extra weight . However, you can never burn 3,500 calories in just a single day. By following these steps in order, you can easily determine the needed activities so you can burn enough calories within a day.

BMR Calculation - BMR is the amount of calories that your body needs in maintaining the basic functions of digestion and breathing. Be reminded there is no calculator that is 100% accurate. Therefore, you have to know your metabolism first then you can adjust the numbers.

  In this activity level Calculation - record all your activity while using the calorie calculator. This is to find how many calories you need to burn while standing, sitting, lifting weights, and exercising in a given day. You also need to wear a "heart rate monitor". This is to monitor and calculate the amount of burned calories. Add the general total for a day then get the average. The purpose of this is to get the general idea for calories that you have burned within the day.

  Keep on tracking the calories that you eat - typically, you can track these items online. You can track the quantity of calories that you drink and eat within the week. Thus, you have to be accurate in measuring your consumption. Similarly, you have to add the totals for a single day and average it out to get the general idea of the calories you had eaten within the day.

  To adding it up - add your activity calories and take the number of your BMR. After this, subtract the food calories from the given total. If the result you get is higher after eating along with the activity calories and your BMR, then you are in danger of gaining weight.

  By this exercise is an important tool in losing weight. It is recommended to spend 250 minutes a week or 50 minutes a day for 5 days. Begin with cardio exercises for at least 15-30 minutes for only 3 days. Then you can gradually increase the duration of your exercise each week so that it would not be difficult for your body to adjust.

The Important things About Diets And Weight Loss

  when you are going to shopping you always got in your mind you taken more food and in house when you see this food you need some and some and more of them and you found your self like ball.
The food industry has been blamed for feeding us with unhealthy foods. The allegation has been bolstered by claims that advertisers are now targeting kids at a tender age. This has the potential of a future generation that is unhealthy and sick. Managing weight through diet is tricky but it has been shown to work. With myriads of fancy diets being bandied about, we are spoilt for choice. It is possible to get it right and get back into shape. Let us look at a few diet principles that have been proven to work.


Avoid diets that make outrageous claims: We all have seen those programs that claim to shed off tons of pounds in a week. Forgo the hype and settle on a diet that will ease you slowly into a healthier lifestyle. It is important to know that most diets will make you lose weight during those first months. What they fail to do is prevent the lost ponds from pilling up again.


Low carb - high protein diets: This is a dieting movement that has ballooned in recent years. Generally, they work by changing how the body's metabolic system works. Normally, the body burns carbohydrates to fuel its functions. In the low carb diet, the body turns to burning fat to fuel its functions. This low carb state which is called ketosis makes you feel less hungry hence less food intake. Fatal side effects include kidney failure and high cholesterol among others. This is as a result of the build up of proteins in the body. This diet should be followed with a lot of care.


Get the right diet for your body: Everyone has a unique metabolic rate. This is determined by our genetic makeup but clinical researches have yielded certain ways of improving the metabolism on of which is eating certain foods like cereals and broccoli. Another suitable way is by not overworking your metabolism. Use diet weight loss pills to help you mitigate those hunger pangs. A quick look around the web should yield results like Proactol reviews.


Stick with your plan: The battle begins in earnest when you begin dieting. Avoid those eateries you used to visit and splurge. Inform your friends about your decision. This is important to avoid the temptation of sliding back when you hang out with them. Change your shopping patterns at the grocery store and include healthy organic food in your list. Though considerably a little bit more expensive, the health benefits clearly outweigh medical expenses.



The best way to balance all the pros and cons is by going online and doing some little research and reading Proactol reviews. However, this is just a pointer in the right direction. The best place to get the right medical advice is the doctor's office. Do not shy from spending a tidy sum on your health, it will save you enormous bills later on.
with my best wishes

What about losing 10 pounds in few days it's really

Every body wants to eat good food and eat every thing wants or see in market or resturant but it return back to effect health in youth or in grow old

You want to get rid of excess body fat and get a perfect figure that can make heads turn. The only thing is that it is easier said than done.

Many people take to dieting in order to get rid of excess body weight. Though in essence almost all diets can make you lose weight, it is extremely difficult to stick to a tasteless diet. Having same food 3 times a day and that too for weeks can be too much for any one.

No wonder, most people quite such diets within 2 weeks

In such a case, how should once diet and lose weight?

Well, the best resort is to have an appetite suppressant that can kill or reduce hunger pangs and food cravings. When you feel full, you do not really feel like eating. This can ensure a drastic cut in your caloric intake and can make you lose weight quick and fast.

There are some pharmacy grade appetite suppressants but the problem with such pills is that they can produce some really serious side effects. One of the most serious complications of such appetite suppressants is that they can result in depression and can also lead to suicidal tendencies in some people.

Diet with a Natural Appetite Suppressant

Water is a great appetite suppressant. It can make you feel full when you are not and so can herbs like yerba mate.

However, nothing can really beat Hoodia Gordonii when it comes to appetite suppression.

Hoodia is really famous in the weight loss circles. However, out of 13 species of Hoodia, it is only Hoodia Gordonii that is effective in suppressing appetite. Not just this, it is only the core of the plant that really works, leaves and flowers of the same plant are useless.

Hence, it is important to buy Hoodia pills that are made with the core of hoodia gordonii plant and nothing else. Genuine hoodia pills contain nothing else except for a good dose of pure and unaltered hoodia gordonii powder.

Most powerful hoodia pills contain 495mg of pure hoodia packed in each pill. The only other ingredient that is permissible in such pills is Bioperine. Now, this is a black pepper extract that can boost the rate of absorption of hoodia into your body so that you can faster results.

Such a pill can make you cut down your body by up to 5 pounds within a week. As such, you can easily strip off 10 pounds within 15 days

I know you ,you want better diet program

How are you see diet in your mind ?
Always right eating with eats program get you better : consuming proper can cure that 

which ails you. Eating proper is the most dependable means to ensure your physique gets what it needs to function properly. Eating proper is so necessary in actual fact, that right now there are particular diets which have been designed for adults, kids, the elderly, infants and even animals.
 

When most people hear the time period special diets, they instantly react by considering there is a must lose weight. Whereas it's true that many diets have been created for the only goal of serving to to shed weight, what many people don't notice is that lots of folks, whether or not overweight nor not, profit from being on some sort of diet.
 

With the way life is in the present day, it's difficult to search out time to eat right. Most of us seize our meals at the nearest take-out quick food restaurant and eat whereas traveling from one location to the next. Many others skip meals entirely. Sitting down to eat in eating places is no higher with serving sizes double and even triple what they should be. Even worse is that so many restaurant foods, particularly those that taste so good, are loaded with saturated fat that harm the physique in ways most individuals don't realize.
 

Special diets, particularly those which might be nutritionally-balanced which means that they assist individuals meet the beneficial every day allowances of vitamins and minerals as determined by the government, accomplish way more than weight loss. Special diets help to decrease cholesterol and blood stress, extremely dangerous conditions that considerably increase the dangers of creating heart disease and so they help struggle towards many types of cancer.
 

Eating foods which can be excessive in fiber help scale back gastrointestinal problems. Diabetics want special diets to keep up proper blood-sugar ranges, something that's literally a matter of life or death. Vegetarians, individuals with lactose and other intolerances, youngsters who have bother concentrating, and even individuals with sure non secular beliefs all profit in a technique or another from particular diets.

Burn fat and losing weight this is straight way for your life

people always dream that find things magic supplements to fast lose weight but the truth is`t it.
There are no magic merchandise that will assist folks immediately drop some pounds because weight reduction is a long term effort that ought to be achieved properly. However a few of the greatest fats burners for 2011 are worthwhile merchandise that may assist an obese person lose these excess kilos by this time next year.

A product like Phen375 can assist a person drop the load in a secure and correct way. The bottom line is that the simplest technique to drop weight is for one to burn more calories than one consumes. Another type of weight reduction program might end in lack of water weight or muscle mass which is each undesirable results of dieting.

One of the best weight reduction program burns fats and maintains and even increases muscle mass. Many individuals make the error of decreasing drastically their caloric consumption which leads to not fats loss but muscle depletion. The body burns muscle and stores fats if caloric consumption is drastically reduced.

Fat is the body's reserve fuel and instinctively stores fats with a view to defend itself from famine. When a person begins to drastically cut back on calories the body sense danger and begins to retailer fats which is the exact reverse of what a person making an attempt to drop some pounds wants. Products like Phen375 are designed with the body's methods in thoughts so that folks can drop some pounds the precise way.

One of the simplest ways to lose excess weight is to burn more calories by increasing metabolism. Common exercise will improve overall metabolism. People who exercise frequently will burn more calories even when their body is at relaxation compared to individuals who lead sedentary lifestyles. A supplement equivalent to Phen375 can even assist improve the body's metabolism and when mixed with exercise good results will be achieved.

There are other benefits individuals who lose excess weight will expertise equivalent to elevated energy levels. It only is smart that if a person is fifty kilos obese that he is placing undue stress on his body and will tire out easily. For instance if a person who's at his perfect weight is required to carry around a fifty pound weight on his again all day likelihood is that he will be exhausted by the tip of the day from carrying the extra weight around.

As an obese person begins to burn fats and lose excess weight he'll naturally have more energy because he can have less weight to carry around. People who drop excess kilos will reduce their LDL cholesterol levels. Elevated ldl cholesterol counts can result in heart illness and stroke so individuals who drop some pounds will enhance their overall health.

People who want to drop these excess kilos should consider a few of the greatest fat burners of 2011, to assist them attain their goal. Phen375 is a fats burning weight reduction product that helps improve metabolism. Shedding pounds will assist a person look higher as she or he walks around on the seashore or on the pool and will assist a person enhance his or her overall health.

How to achievement slim body

In this article, i want to talk about how to retain lean body mass or even gain some while dieting, by avoiding common mistakes that lead to muscle loss. One of those mistakes is lack of sleep. I'm not sure about you, but in the last few years I've been hearing a lot about the effect of sleep on body composition.

Specifically, I've been reading (in peer-reviewed journals) about how insufficient sleep can hinder fat loss or even lead to fat gain.

The earliest of these studies started with an observation of an association. In this case, researchers noticed that sleep duration has decreased over the last two decades and that a rise in obesity has paralleled the decrease in sleep duration.

Of course, this only reveals a correlation and correlation does not equal causation. So at that point, researchers began looking for mechanisms that might explain this correlation, and they wondered if they'd find a casual link between lack of sleep and gaining fat.

Indeed, they found a mechanism: even partial sleep deprivation increases plasma concentrations of ghrelin and decreases leptin.

Ghrelin is a stomach hormone that increases appetite (ghrelin goes up, appetite goes up).

Leptin is a hormone produced primarily by fat cells that signals your brain about the status of your energy stores (in fat) and energy intake (food / calories coming in). In that sense, leptin is an anti-starvation (anorexigenic) hormone (when leptin goes down, the "starvation" signal is sent, so your body starts to hold on to stored body fat in a variety of hormonal and metabolic ways)

That's not all. Researchers have also discovered that reduced sleep can decrease physical activity-related energy expenditure. That's not surprising. When you're tired and fatigued from lack of sleep, you're liable to move less in general, skip workouts or work out with less gusto.


A new study just published in the Annals of Internal Medicine (October 2010) says that insufficient sleep may not only promote retention of fat, it may compromise the maintenance of fat-free body mass!


Insufficient Sleep Undermines Dietary Efforts to Reduce Adiposity. Nedeltcheva A, et al, Ann Intern Med, 2010; 153, p 435-441

After comparing the effects of 5.5 hours of sleep against 8.5 hours of sleep, they reported the following:

"We examined whether experimental sleep restriction, designed to approximate the short sleep times of a growing number of persons in modern society, may compromise the effect of reduced-calorie diets on excess adiposity…. The combination of energy and sleep restriction in overweight adults resulted in a modified state of negative energy balance characterized by a decreased loss of fat and considerably increased loss of fat-free body mass. Our experimental data now indicate that sleep plays an important role in the preservation of human fat-free body mass during periods of reduced caloric intake."

The previous research had already made it clear how sleep deprivation could hinder your fat loss. The key finding of this newest study was how sleep deprivation under conditions of caloric deficit (dieting for fat loss), could adversely affect the metabolic effects of calorie restriction and lead to loss of lean body mass.

Based on this research, it appears that during times of calorie restriction, your body amplifies the metabolic, neuro-endocrine and behavioral compensations which oppose your attempts at fat loss.

In other words, depriving yourself of sleep is bad. Doing it when youre on a calorie restricted fat loss diet is double bad.

If you're also stressed out, now it's triple bad!

High levels of unmitigated stress can increase cortisol and are linked to increased visceral fat, insulin resistance, hyperinsulinemia, impaired glucose tolerance, altered lipid profiles and even a higher incidence of coronary artery disease.

Sleep deprivation + stress + low calorie dieting = "The MUSCLE-WASTING TRIAD OF DOOM."

Now, we do know that including heavy resistance weight training (I mean heavy – none of that pink dumbbell or light-weight circuit training stuff) combined with adequate protein intake helps mitigate muscle loss while youre dieting in a deficit.

However, how much that will prevent muscle loss in the presence of high stress and sleep deprivation is unknown.

And by the way, if you're on a low calorie diet, you're stressed, you're sleep deprived AND your protein intake is inadequate AND you're NOT weight training, then I am not being overly dramatic in the least to say your lean muscle really is DOOMED! You'll lose weight alright, but don't be surprised under those conditions if you lose MORE LEAN TISSUE than body fat!

I'd like to think that getting 8 hours of sleep and keeping stress at bay is common sense advice, but these are actually the areas that get most taken for granted and blown off by even the savviest, most experienced bodybuilders and fitness practitioners.

In fact, I'd be curious to hear (via comments below) how many readers will fess up and admit to sleeping less than 8 hours a night while also dealing with high stress and simultaneously trying to lose weight on a reduced calorie diet.

The truth is, many people are out there searching for a magic diet or workout program while ignoring some of the simplest, easiest to apply lifestyle strategies such as good sleeping habits and stress management.

I've been getting tons of questions over the last month since the Holy Grail Body Transformation System was released and most of them are about the intricate details of the program: macronutrient manipulation, calorie cycling, nutritional periodization and so on.

Other people want to know what supplements to take or what specific foods are best to eat and in what combinations.

Given how most people are so easily overwhelmed, why not get the simple lifestyle stuff in order first… starting with a good night's sleep.
finally supplements for fitness freaks and body builders
and Proper diet and exercise is very important for the supplements to work slim body

Playing bodybuilding one of the ways to Lose weight for woman

            To spend only three days a week in the gym, and have significant results, here is a great sample schedule to do it. Follow this exact schedule if you like, or feel free to adjust it to your preference if you wish to train other body parts on different days.

Monday: Legs and shoulders, calves
Tuesday: Training off
Wednesday: Back and biceps, abs
Thursday: Training off
Friday: Chest and triceps, abs
Saturday: Training off
Sunday: Training off

Number of Exercises, Sets, Reps

Try to do 3 or 4 exercises per major muscle group (legs, back, chest, shoulders), and 2 or 3 exercises per minor muscle group (biceps, triceps). You can do 1 or 2 exercises for abs and calves. Go for 3-4 sets of about 15-20 reps per set as I have found this repetition range to be optimal for toning and fat loss.

Training Time

On training days, try to train not later than before the 4th meal, so that you have enough energy to train well during the day.

Mercedes Khani's Bodybuilding Diet Advice for Fat Loss and Toning

Instead of talking about what you can not eat, let's talk about what you can eat. There are actually a lot of food items that you can include in your bodybuilding diet plan

I want you to have six 'meals' a day as eating more frequently will increase your metabolism which in turns helps you to lose fat and will also feed the muscle so that it gets that firm and toned look you are after. Don't worry, you won't have to spend your time in the kitchen cooking all day; some of the 'meals' will be a quick shake or a small snack. You will be eating every 3 hours so that your body becomes more efficient at burning all the calories faster. This is what we want to happen in order to lose that body fat.

I made a great tasting diet schedule for you, which will help you get the results you are looking for. Each meal consists of carbs, proteins and fat sources as you can see in the diet plan below. Feel free to switch the foods from the sample diet below up with any of the other food sources from the same category. Just pick what you feel like having from the table, or follow my sample diet schedule and you will be well on your way to great results. It's easy as that!

Food Preparation

Preferably I want your vegetables to be steamed and I want you to use Pam fat-free cooking spray instead of olive oil or especially butter to cook your food. You can find calorie-free salad dressing in all flavors for a great tasting salad and delicious calorie free marinades for chicken, beef or fish. You can also use fat-free mayonnaise, ketchup, sweeteners, herbs and spices to enhance the taste of your food. Told you this diet would be good!

The amount per food item is based on a 120-140 pound female who wishes to lose body fat and add some muscle at the same time to become more toned and firm looking. Add a little more amount per food item if your weight is higher and/or if you are very active during the day.

Meal Timing

I like to train after the 3rd meal and before my 4th meal, so I added some good fats in the meal before my training. If you want to train earlier, try to move your good fats (in this example the almonds) to the meal before your training. They will give you extra energy to train and will make you feel full, especially with a full glass of water to spread out the fibers in your tummy, which the almonds contain.

You don't want the good fats in the meal after your training. Fat slows down the uptake and digestion of nutrients in your body and after training the body needs carbs and proteins as fast as possible in order to start the recovery process. By having a post workout meal that does not include fats, the necessary carbs and protein nutrients will be taken up by the body faster after your training. 

Mercedes Khani's Sample Diet Plan For Fat Loss and Toning

Meal 1 / Breakfast:
½ cup oatmeal (with cinnamon and sweeteners)
6 egg whites with 1 yolk
Half grapefruit

Meal 2 / Mid-morning:
½ cup fat free cottage cheese
1 Apple

Meal 3 / Lunch:
½ cup (cooked) brown rice with 4 oz. chicken breast, broccoli and cauliflower
Small mixed salad with one full hand of almonds

Meal 4 / Mid-afternoon:
½ packet Meal Replacement Shake
Apple

Meal 5 / Dinner:
1 cup sweet potato
4 oz. salmon
Asparagus and carrots
Small mixed salad

Meal 6 / Pre-bedtime:
1 ½ scoop protein shake

Pick your carbs, proteins and fat sources here if you like to switch from the sample diet:
Good Carbs

• ½ cup (cooked) brown rice
• 3 rice cakes
• ½ cup oatmeal
• 2 slices whole wheat toast
• 1 cup sweet potato

Protein

• 4 oz. salmon (also contains good fat)
• 6 egg whites, 1 yolk (yolk contains fat)
• 4 oz. any fish
• 3 oz. chicken breast
• 3 oz. turkey breast
• 4 oz. lean beef (top round)
• ½ cup fat free cottage cheese

Good Fat

• Any fatty fish
• ¼ advocado
• ½ tbsp. olive oil
• 1 full hand almonds or walnuts
• ½ full hand peanuts or cashews

Free Meal Over The Weekends!

To give you a nice treat, besides the treat of your body changing to the way you want to pretty soon, the you can have one free meal on Saturday and one free meal on Sunday! During this meal, you can eat whatever you want. Try not to go overboard though; it's better not to. That way it doesn't take too many days for your body to get back on the fat-burning track again after the weekend. Also, in this manner, the free meals work to boost your metabolism as opposed to crippling your ability to burn more body fat.

Supplements for Fat Loss and Toning

Experimenting with supplements and fat loss myself, I found that the following supplements really helped me in losing fat, and gaining muscle for that toned fit body at the same time. Besides that, they helped me to feel energetic during the day. Since I want you to feel the same way, here is my recommended list of supplements for fat loss and toning:

• One 1000 mg vitamin C in the morning and one after training
• A good multi vitamin and mineral formula .
• One 400 mg vitamin E after training
• 5 gram L-Glutamine after training and 5 gram before bedtime (for great recovery)
• 5 gram Branched Chain Amino Acids (BCAA) before training and 5 gram after training (for energy and great recovery)
• 2 servings of  fish oil a day (to help you lose fat)
• 2 to 3 servings of HMB a day, depending on the brand (to help you lose fat and gain muscle)
• 2 servings CLA a day (to help you lose fat)

These are the best supplements in my opinion to give you all the energy and all the nutritional support you need in order to lose body fat and gain muscle for a beautifully toned body. As you can see, there are no magic potions or formulas, but simply some basic proven supplements that will greatly benefit your training and dieting efforts as well as your health. 

S.O.S. - Need Help; I Have Cravings!

What should you do when the cravings come up strong sometimes? Well, actually there are all kinds of treats to satisfy your cravings without eating something you're not supposed to.

When you want to keep eating 'clean' during the week (so that you can have the weekends free to eat what you feel like in two meals) and you have a big craving somewhere during the week, don't worry. There is a way to jump over this hurdle.

Try any of the cravings control tips below to cut your cravings:

• Have a celery stick dipped in calorie free dressing.
• Have a hand full of almonds/walnuts or ½ hand of peanuts/cashews with 1 glass of water.
• Have some cucumber or a small mixed salad.
• Have a green apple.
• Have some water, green tea, espresso or coffee (with fat free creamer and/or sweetener).
• Watch TV or a movie.
• Go online to read some fitness articles for extra motivation.
• Go outside and take a walk.
• Go shopping. See how smaller sizes fit and look great on you!
• Meet up for social activities with friends, tell them about your new lifestyle. They will support you!

Also try this little trick; If you're craving for example chocolate, look at the back side of the packet and see how many calories per serving (if you're going to have that suggested serving), you're about to take in. 300 calories equals 45 minutes of cardio. Do you really want to make it harder on you and slow down your progress? Imagine yourself in nice low-cut jeans with a pretty top, showing your abs. Besides, it's just a few more days until the weekend is here so let's just put that chocolate bar aside and wait until the weekend.

Enjoy Food, Enjoy Life

Ever see commercials on TV or in magazines of fit people living a happy lifestyle, eating breakfast in the peaceful garden, casually riding a bike or taking a relaxing walk on the beach? They are being portrayed as happy people who appreciate life.

It's true for most fit people, and it could be true for everyone. You appreciate food, your bodies and life so much more now that you focus more on appreciating yourselves instead of only living to eat. This is karma; you give and you take. The energy you put into appreciating and caring for yourself all comes back to you, in a good way.

Appreciating whole foods for your body instead of stressor foods (unhealthy food), enjoying life and having fun attributes to maintaining a fit and healthy lifestyle. It even attributes to a happy lifestyle.

To every action there is a reaction. You've made a couple changes in your life to have a great fit and toned body so now you are burning fat, although sometimes it takes a while for you to notice it.

One, you may not see it at first until the results are greater, even though your friends and family will be complimenting you and telling you they see you've lost weight, and two, sometimes the fat has to become looser first inside, until it starts coming off.

This may happen for the first few weeks, but soon before you know it, you will see the fat flying off at a rapid speed. You will be so happy with the results that you won't want to have it any other way. You will choose to keep this way of eating as a lifestyle, a healthy lifestyle that guarantees you having a fit and healthy body for the rest of your life. And you'll do it with pleasure too!

I can't wait for you to have a fit and healthy life style as well! Be sure to make before and after pictures for us all to see when you start this guide to lose your body fat and have a great toned body. Feel free to email them to me. I will be looking forward to seeing those awesome results on you!

I hope to us good healthy

Advice For Women by IFBB Figure Pro Mercedes Khani

http://bodybuilding.about.com/od/womensfitnesstopics/a/losefat_4_women.htm

Tough diet takes woman To be loser

When woman wants to lose weight they killing themselves in Tough diet

There are so many stories, so many tales. How do they do it? And who really knows the best way to do it, without it being too hard on you? We all have our jobs, a busy lifestyle and family to attend to. 

There is no time for a complicated diet added to your busy schedule. I understand it's hard to take the first step and get started if you don't know what to do. When you see someone who has done it, then you know this person must know the answer. 

Being a fitness model, a figure competitor and a personal trainer, I know how to do it and now I am telling you all to learn! Just follow the free schedules and titles below as a guidance to your new lifestyle, to the new you. Are you ready to see the fat melting off, easy and stress-free? Let's go! 

Training As Little As 3 Times A Week

You can train with weights as little as three times a week, just 45-60 minutes per session. After weigh training I want you to do 30 minutes of cardiovascular exercise to burn off the fat even faster. You can also do up to 45 minutes of cardio if you're up for it, but no more than that. I will leave that up to you. 

Alternatively, you can do your cardio on your days off from the weights. The best time to do it in this case is as soon as you wake up on an empty stomach since research indicates that more body fat is burned when performed on a fasted state since glycogen (stored carbohydrates) levels are low. A walk outside or on a treadmill will get the job done but in reality, you can choose any machine you like. However, do not underestimate the power of waking in the pavement. 

There is no need to spend your life in the gym. That is what the commercials tell you on TV, to sell you their 'new innovative' product. But it's really not that hard; actually you will find yourself enjoying doing the exercises. Time flies by as you're occupied and before you know, you're done. You just need to get up and go. I promise that you'll feel great when you're done!

7Foods That You Thought Were Good for Weight Loss But in Real life Are Not

It baffles me how people can be so misled by a nutrition label or see the words “0 Fat” and the food item immediately migrates from the shelf to their shopping cart thinking that it will aid with their weight loss goals. These are some of the deceptive tricks companies use that have caused you to suck at losing weight for so long.

This is the reason why I decided to expose 7 foods that you thought were healthy and could aid you with weight loss, but in reality, they have been a road block that has prevented you from reaching fat loss success.
Here are the 7 weight loss blocking foods:

•  Cereal

I am so sorry to be the one and burst the bubble, but cereal is deceiving too many people. While there are several types of cereals and nutritional values for each, the majority of them are fairly high in sugars and sodium.
· Canned Foods

While this may be a surprise to many, canned foods are deceptive and should be avoided if possible. The reason for this is because in order to preserve the quality and taste of the food item, they are loaded with sodium, sugars, trans fats and saturated fats. All of these items will prevent weight loss.

•  Processed Foods

Foods that are processed (like boxed meals) tend to contain bad fats (saturated fats) and contain little nutritional value. It is best to stay away from these foods as there are alternative choices that can be used. A great alternative to processed food is to purchase anything that is all natural if possible. They tend to be lower in sodium and saturated fats.

•  Pasteurized Milk

Pasteurized milk should be avoided due to the fact that when milk is pasteurized, it tends to destroy some of milk’s important nutrients like iodine for example. Therefore, to get the most benefits from milk, I recommend that you get the raw milk instead.

•  Fruit Juices & Sodas

Although fruit juices may taste great and help quench your thirst, most are loaded high fructose corn syrup (HFCS). This ingredient is also used as a sweetener and is practically half fructose and half glucose. Unfortunately, it wreaks havoc with your insulin levels as it hits your blood stream very quickly. As a result, the high insulin coupled with the high concentration of simple carbs in the blood leads to fat storage.

•  Frozen Meals

Anytime you go to the grocery store and head towards the frozen food section aisle, you will find a few common denominators. Most of them are high in sodium and fats. The reason for this is to make sure the quality and taste of the food do not diminish. Sodium and trans fatty acids help to preserve the food and should be instead substituted for an all natural source of the same food.

•  Bread

While I recommend eating bread as a part of adding variety to your diet, consuming it in excess can be dangerous! In addition, some breads are high in corn syrup and trans fatty acids. Thus, if you choose to eat some breads, make sure that they are all natural and limit your consumption to 2-3 slices at a time.

Nutrition Is of Ulmost Importance for Weight Loss

In order for our bodies to function properly and stay healthy, it is important that we follow a good nutritious diet. Foods are made up of 6 classes of nutrients. These nutrients are macronutrients (protein, carbohydrates, fats), micronutrients (vitamins and minerals) and water. If you neglect to have the right combination of these 6 items, it will be very difficult to live a healthy lifestyle and achieve your weight loss goals!

If you have read any of my articles, you will see how I place such a big emphasis on the 3 macronutrients as they are the backbone to achieving your weight loss or fitness goals! With that being said, I will give you a brief description of the 6 classes of nutrients and explain why they are essential to live a healthy lifestyle.

1.Protein

2.Carbohydrates

3.Fats

4.Vitamins

5.Minerals

6.Water

Good Nutrition Provides The Building Blocks of Muscle

When you eat foods that contain protein, they are broken down in the body as amino acids. These amino acids are then used to build and repair any muscle tissue. This is great for those who are physically active or exercise regularly. This means you will be able to recover at a faster rate than if you were not to consume protein. Every tissue in your body is made up of protein and it is important to consume enough through your diet in order to replenish it. Protein is also needed to help your immune and nervous system.
GoodNutritionProvidesEnergy

The analogy I think of when discussing nutrition and our bodies is that of a race car. You need to put fuel in it every so often, change the oil and get new tires in order to maintain optimal performance. If you fail to do these things, eventually your body will break down and be worthless. However, if the right steps are taken, you will be well on your way to living a healthy lifestyle and reaping the benefits that come with this.

Foods such as carbohydrates give you energy to function properly throughout your day. In fact, muscle glycogen is an important element to helping you maintain your energy levels throughout your day. When carbs are ingested your pancreas releases a hormone called insulin. Insulin helps to store the carbs as glycogen inside the muscles or store them as fat. It is important to have glycogen (stored carbohydrates) in your body before working out so that you have the energy to get through your workouts. Better workouts enable you to achieve better fat loss results and more muscle gains.




Good Nutrition and Fats:

One of the most common dieting myths is that fats will make you fat. First and foremost, without fats you will not be able to survive. They are one of the three macronutrients. Stored fats are our main source of energy, believe it or not.

Fats yield 9 calories per gram. They also help to keep our body warm during cold weather. Fats lubricate joints which in terms, keeps your muscles loose and mobile for better workouts. Fats are also a dwelling spot for fat-soluble vitamins such as A, D, E, and K. These vitamins are stored in our body’s fat and can become toxic if too much is taken.

The common misconception I see is that most people do not know the difference between saturated fats, polyunsaturated and monounsaturated fats.
Vitamins and Minerals:

Vitamins and minerals are important nutrients our bodies need in order to not only function properly but also allow chemical reactions to occur at a faster rate. They are needed in order to turn the 3 macronutrients into energy and tissues.

B-complex vitamins, for instance, provide a great health benefit as they help to further break down carbohydrates, which in turn will give you energy. While you do obtain vitamins and minerals from certain foods you eat, they usually are not enough to maintain a healthy lifestyle and weight loss goals!

The best way to consume Multiple Vitamins and Minerals are from sports nutrition paks such as the ones produced by Vitamin Shoppe, Prolab Nutrition, or Universal.
Don’t Forget Your Water:

One of the main problems I see with people who are unhealthy or overweight is that they do not drink enough water on a daily basis. Instead, they substitute it for sodas and other drinks that are high in sugar. Water composes about 65% of the human body. It is needed in order for our bodies to survive. Water is just as important as eating a healthy diet. It can also act as a detox and cleanse your body.

While exercising, water acts as a cooling agent and helps prevent any overheating. I suggest drinking your body weight x .66 to get the amount of ounces to drink on a daily basis. For example, if you weight 200 lbs., you would want to drink (200 x .66) = 132 ounces of water.

http://bodybuilding.about.com/od/nutritionbasics/a/why-nutrition-is-important_2.htm