Diet's Don't Work - 12 Facts Why They Never Do Or Will!

You heard me right! They Never Have! They Never Do! They Never Will!

The Diet Industry is a 40 Billion Dollar Industry filled with misinformation.

96% of people who go on diets can't stay on them to reach their desired goal.

98% of people who go on diets gain the weight they lose back + 5 extra pounds. (National Institute of Health)

50% of Americans are on a diet at any given time yet 70% of Americans are overweight and 30% are obese.

My Story

When I was in my late teens I took up bodybuilding and after a couple of years I began competing. A typical year consisted of me gaining fifty or more pounds in the off season by eating lots of food and then dieting and loosing fifty or so pounds over the next few months as I prepared for the competition. After doing this for six years I stopped competing in bodybuilding. Over the following years I continued to gain fifty or so pounds a year and then go on a diet and lose all or most of it over the following months. I became an expert and gaining weight and loosing weight. I became an expert dieter. I could lose weight on the Atkins, Stillman, Scarsdale or any other diet. I was master of the low calorie, low fat and low carbohydrate diets. The only problem that once I lost the weight I couldn't keep it off and eventually would gain it all back plus some. I eventually ended up gaining and losing almost a thousand pounds. After giving up on dieting I began researching why people gain weight and why diets don't work. After spending over five years researching why diets don't work and discovering what does work when it comes to loosing weight and keeping it off. I began applying the principles I discovered and today I am celebrating over ten years at a body weight that hasn't fluctuated more then five pounds up or down.

Why Diets Don't Work

Fact #1: Diets are downers. People hate to diet. Have you ever met anyone on a diet that liked it? Does anyone like doing anything with the word DIE in it? When I went on diets I hated it. It made me unhappy and depressed.

Fact #2: Dieting slows your metabolism. The longer you diet the slower your metabolism gets causing you to eat less and less until your weight loss stops entirely. Then when you resume normal eating the weight quickly returns + extra pounds due to it taking months for the metabolism to return to normal. Then guess what? You need to go onto another diet.

Dieting simply is a way to create an artificial famine. Your body doesn't know that it's a diet. All it knows is that its in a famine. So it slows the metabolism as much as 40%. If you naturally need 2000 calories a day to sustain your current body weight and go on a diet where you are consuming 1000 calories a day your metabolism will get lower and lower to say 40% or 1200 calories below its natural level of 2000 calories. At that point weight lose is minimal and extremely difficult. Then when you return to eating 2000 calories a day which is what the majority of people do you begin adding 800 extra calories daily. That's 800 calories about 1.75 pounds of fat per week.

When I was on the dieting roller coaster I'd lose 50 pounds in six months and go off it and gain all the weight back over the next six months. One thing I noticed was that as soon as I'd go off the diet the weight would quickly come back due to my metabolism having slowed due to the dieting.

Fact 3: Diets offer a poor temporary fix What's really needed is a lifestyle change. The only people who lose weight and keep it off are the people who change their lifestyle once and for all. Changing your lifestyle is easier then dieting and far more rewarding.

I used to go on diets knowing that they were only a quick fix. After losing hundreds of pounds and gaining it back convinced me that dieting could never able me to sustain the weight lose. Dieting was just a superficial way of treating symptoms instead of the cause of my weight gain.

Fact 4: Since 96% of people who go on diets gain the weight they've lost back plus some the next time they diet it gets a little harder to lose weight. With each never dieting round the body becomes more resilient to giving up the weight and dieting gets tougher and tougher. With each new diet I went on it became more and more difficult to get the weight off. Finally after years of yo-yo dieting It became almost impossible to get the weight off dieting.

Fact 5: Diets fail to deal with the things that cause people to overeat. People overeat due to a number of psychological reasons. Some overeat because they fail to eat consciously. After years of eating on the run, in the front of the television or while stuffing a hot dog into their mouth while driving down the highway; they eat like dogs never stopping to taste, savor and enjoy the food their eating.

Another thing that causes people to overeat is previous conditioning that can go back to their childhood. As a child I was told to clean my plate because children were starving in Africa. I was also told that if I didn't clean my plate I couldn't have desert. The experts in my life conditioned me to eat every scrape on my plate even if I was stuffed. They conditioned me to overeat. Something that took me years to understand and change.

Fact 6: Dieting Causes Eating Disorders. People who get onto the dieting roller coaster can develop eating disorders like anorexia and bulimia. Dieting serves as a precursor to these illnesses.

During my weight gain and dieting cycles I frequently would binge and after the binge think nothing of purging while standing over the toilet. I eventually got pretty good at it and could down five burgers and a dozen Dunken Donuts and drop them in the toilet only to be back eating fifteen minutes later.

Fact 7: Dieting Causes Obesity. Dieting slows down the metabolism making it harder and harder to lose weight. Eventually the metabolism slows to a crawl and even a well balanced healthy diet causes the person to gain weight. Have you ever seen an obese person who says, "I don't eat a lot and continue to gain weight." They may be telling the truth. After years of dieting their metabolism is running slow and low making it really easy to keep on adding the pounds.

You would think that in America with all the diets, diet pills, and diet centers that we would be the thinnest country on the globe. But instead we are the fattest and getting fatter every year. With all the dieting I was doing and all the expertise on dieting I was gaining I still just kept getting fatter.

Fact 8: Diets cause starvation or semi starvation. Starvation occurs at 900 calories or less that's when you start to die. Most diets are in that range. Starvation plays havoc with the systems of the body and brain and if continued will cause permanent damage. When faced with starvation your body will do everything it can to survive. Things like slowing your metabolism to conserve energy and creating intense hunger to drive you to find food. When I was dieting I has hungry all the time. I didn't know it at the time but I was starving. I was putting my body through what people in famines go through.

Fact 9: Diets damage your body and cause disease. Studies show that ongoing dieting causes heart disease, osteoporosis, gall stones, high blood pressure, anemia, constipation, kidney stones, dry skin, hair lose, depression, anxiety.

When I was on the dieting roller coaster I would frequently get sick. I would get frequent colds, the flu, tonsillitis, sinusitis, and constipation was a daily experience. Over the past ten years I've had two colds.

Fact 10: Dieting Causes Malnutrition. Dieting restricts people from getting the necessary macro and micro nutrients. Not getting these nutrients causes damage to our bodies and results in sickness. I didn't know It back when I was dieting that the main reason why I was getting sick so frequently was that I was suffering from malnutrition. I simply wasn't getting the nutrients that me body needed.

Fact 11: We don't fail at dieting, diets fail us. Diets simply don't work. Every person who ever quit dieting or gained the weight they lost back did so due to the fact that diets are built upon false premises. If you build a house upon a foundation of straw it will crumble. Diets are built upon a foundation of straw.

While on the dieing roller coaster I continuously felt like a failure. I struggled to stick to the diets I would go on and always gained the weight back. I felt like a frustrated failure. I didn't know at the time that I wasn't the failure but that the entire diet industry and everyone of their diets was a failure.

Fact 12: Diets Cause Death. The name Diet fits well. Dieting shortens your life span. Diets cause a number of problems that lead to sickness, disease and eventually death.

Had I not discovered the truth I likely would have dieted myself to death. I am eternally grateful for discovering the truth. For the truth truly set me free.

Why Diets Don't Work

1. Diets treat superficial symptoms instead of causes.

2. Diets cause major deprivation. You deprive yourself of food. Not only food, but food that you like. This drives people crazy. When I used to diet all I did day and night was think about food. When I wasn't dieting I thought about other stuff like the geo-political situations in the world and sex. But while on the diet I just thought about Italian bread, pasta, and cannoli's.

To Your Health!

Successful Strategies For Enhancing Fat Loss

By Sherry Torkos


Introduction

With the worldwide obesity epidemic, many individuals are searching for ways to lose weight and keep it off. While the focus is often on total body weight, it is actually excess body fat that represents the real health threat. Thus it is important to understand the role that body fat plays in health and disease and how to achieve a healthy level of body fat.

Overweight or Obese

An individual's body weight or body composition reflects the level of lean body mass (tissue, bone and muscle) and body fat. While the words obese and overweight are used synonymously there is a great difference between these terms in both definition and associated health risk.

Overweight is defined as a body weight above an acceptable weight in relation to height. This term can be misleading because it does not distinguish between excess body fat and lean muscle mass. For example, it is possible to be overweight without being obese. A body-builder would be an example of this scenario. Having a greater proportion of muscle mass would make this individual appear overweight according to standard weight/height charts, yet this person could have low body fat and be in good physical shape.

The body mass index (BMI) is commonly used to determine whether one's weight represents health risk. BMI is calculated by dividing weight in kilograms by height in meters squared (kg/m2). A BMI of over 25 kg.m2 indicates overweight. When percentage of body fat is used, women with 25.1 to 29.9 percent and men with 20.1 to 24.4 percent are considered to be overweight.

Obesity is defined as having excess body fat in relation to lean body mass. By generally accepted standards, men with greater than 25 percent, and women with more than 30 percent body fat, are considered to be obese. When the BMI is used, individuals with a value of greater than 30 are considered to be obese.

Since it is excess fat (not excess weight) that is a health concern, when assessing your overall fitness level it is important to look at the percentage of your body that is composed of fat, rather than just total body weight.

Factors Affecting Body Fat

There are many factors that regulate your level of body fat, including:

· Diet

· Activity level

· Basal metabolic rate (rate at which calories are burned at rest)

· Genetics

· Hormones, such as insulin, thyroid, and growth hormone

Health Risks of Excess Body Fat

Carrying excess body fat is linked to some of our greatest health threats, namely heart disease, cancer and diabetes. The greater the degree obesity - the greater the health risk. Conversely, maintaining a lean, healthy body can help to reduce your risk of developing these diseases.

Obesity is a known risk factor for developing heart disease. The excess body fat creates an increased workload and stress to the heart, leading to high blood pressure, irregular heartbeat, and enlarging of the heart. Obese people also tend to have high cholesterol levels, making them more prone to arteriosclerosis, a narrowing of the arteries caused by buildup of plaque. This condition can become life threatening if vital organs such as the brain, heart or kidneys are deprived of blood.

Excess body fat can also increase one's risk of developing cancer. The American Cancer Society has published a report illustrating the relationship between obesity and cancer mortality. Based on the observed association, the American Cancer Society estimated that current patterns of overweight and obesity in the United States could account for up to 14% of all cancer deaths in men and 20% in women.

Obese men are more likely than non-obese men to die from cancer of the colon, rectum, or prostate. Obese women are more likely than non-obese women to die from cancer of the gallbladder, breast, uterus, cervix, or ovaries.

There is also a strong link between obesity and diabetes. Excess body fat can lead to the development of a condition called insulin resistance, where the body no longer responds properly to the insulin that it produces. As a result, insulin is not able to bring glucose into the cell and blood sugar levels remain high. The pancreas responds to this by producing more insulin, which the body can't use, so insulin levels are also elevated. This scenario of high insulin and high blood sugar levels are hallmark features of Type 2 diabetes. Developing diabetes increases the risk of developing other health problems, such as kidney and eye disease, and circulatory problems.

Being obese can also make the most simplest body process - breathing - a challenging feat. For an obese individual it takes more energy to breathe because the heart has to work harder to pump blood to the lungs and throughout the body. This can also lead to elevated blood pressure and stress to the body. Excess body fat is also linked to gall bladder disease, gastro-intestinal disease, sexual dysfunction, osteoarthritis, and stroke. The emotional consequences of obesity can be just as serious - low self-esteem, depression, and anxiety.

Body Fat Distribution - Apples versus Pears

Just as the degree of obesity is important in determining health risk, so is the location of the fat. The "apple" shaped body, which is defined by abdominal fatness or 'pot belly', has been found to predispose an individual to Type 2 diabetes, dyslipidemia, hypertension, coronary heart disease, stroke, and early mortality. In fact, waist circumference measurements have been shown to be a better predictor of health risk than the body mass index (BMI).

For men:

Increased risk - waist more than 94 cm (38 inches)

Substantially increased risk - waist more than 102 cm (40 inches)

For women:

Increased risk - waist more than 80 cm (32 inches)

Substantially increased risk - waist more than 88 cm (35 inches)

Men in particular often deposit weight in the waist region, whereas women tend to gain weight around the hips and buttocks giving them the "pear" shape." Fat deposited primarily around the hips and buttocks does not carry the same risk as that gained around the mid-section.

The tendency to deposit fat around the mid-section is influenced by a number of factors including genetics and lifestyle choices. Physical activity, avoiding smoking and using unsaturated fat over saturated fat have been shown to decrease the risk of developing abdominal obesity.

Recommended Levels of Body Fat

An individual's body fat is expressed as a percentage of body weight that is made up of fat. This percentage varies for men and for women and with age.

All of us require some stored body fat for fueling energy and cushioning. If the body has too little fat, it will begin to break down muscle tissue for energy requirements.

Below are recommended body fat ranges for women and men according to the American Dietetics Association:

Women

Normal 15-25 %

Overweight 25.1-29.9 %

Obese Over 30 %

Men

Normal 10-20 %

Overweight 20.1-24.4 %

Obese Over 25 %

Checking your Body Fat Level

Height and weight tables, such as the body mass index (BMI) are commonly used to determine how a person's weight compares to a standard. This method is easy to do since it involves simple measures of height and weight, yet because it does not distinguish between the proportions of body fat and lean tissue it is not the most accurate method of assessing one's health risk due to excess body fat.

Here are some methods that can be used to determine your body fat percentage:

Skin Fold Calipers - measures the thickness of subcutaneous fat at various locations on the body. The measurements obtained are used in special equations to obtain an estimated percent fat value. This method is not very accurate and is dependant upon the skills and judgment of the person performing the test

Bioelectric Impedance - a machine is used to measure an electric signal as it passes through lean body mass and fat. The higher the fat content the greater the resistance to the current. This method is more effective than skin fold caliper testing, but is not 100%.

Near Infrared Technology - infrared light is shined on to the skin (usually bicep area). Fat absorbs the light, while lean body mass reflects the lights back. The reflected light is measured by a special sensor, transmitted into the computer, and translated into percentage of body fat. This method is highly accurate - comparable to underwater weighing but slightly more expensive that the above two methods.

DEXA - stands for dual energy X-ray absorptiometry -uses two X-ray energies to measure body fat, muscle, and bone mineral. This method is highly accurate but also the most expensive and time consuming.

Health Benefits of a Lean Body

Having a lean body is important for overall health and longevity. Our body composition impacts how we look and how we feel. When we are physically fit we feel better about ourselves, have more energy and enjoy better well being. Conversely, carrying excess fat can have a negative impact on our self-esteem, confidence, and body image. It can also cause fatigue and lethargy, making the simplest of tasks, such as going up a flight of stairs, difficult and exhausting.

Numerous studies have found that those who maintain a lean body live longer, suffer less disease and enjoy a better quality of life. It is important to know that even small losses can lead to great health rewards. Studies have found that losing even 10-15% of excess weight (fat) can help to reduce blood pressure, blood sugar, cholesterol and triglycerides.

Lifestyle Recommendations for a Lean Body

While nutritional supplements can be very helpful, healthy eating and regular physical exercise form the foundation of a successful, long-term weight management and fat loss program.

Below are some nutritional tips to consider for healthy fat loss:

· Eat at least three meals a day, preferably four to five small meals to keep your metabolism and energy level optimized. Do not skip meals as this can raise your appetite, deplete your energy levels and lead to binge eating.

· When you are hungry between meals, snack on healthful foods, such as fruit, yogurt, raw vegetables, nuts and seeds.

· Emphasize fresh, unprocessed foods. Low-fat/low-calorie, nutrient-dense foods are your best dietary choices. These include fresh fruits, vegetables, legumes (beans, peas, and lentils) and whole grains. Cut down on processed and refined foods, such as fast food, junk food, white bread/rice/pasta, candy, cookies and sweets. Refined grains lack nutritional value because their outer fiber-rich layer is stripped away during the refinement. Processed food and junk food should be looked upon as providing "empty calories" because these foods are often high in sugar and calories but very low in nutritional value.

· Limit your intake of saturated and hydrogenated fats. Fat fills you up more slowly than other foods because it takes longer to metabolize and absorb from the gastrointestinal tract. The feeling of fullness (satiety) is delayed causing you to eat more. Less chewing is required, so these fatty foods are consumed quickly. Furthermore, fat is more calorie-dense, providing nine calories per gram, compared to only four calories per gram provided by protein and carbohydrates.

· Ensure adequate protein intake. Protein is essential for building and maintaining lean muscle mass. Without adequate protein intake, dieting and exercise can cause the body to burn muscle for fuel and this can result in a lowering of your basal metabolic rate - the rate at which you burn calories. The recommended amount of protein is based on body weight and activity level. For the average person, this amount is 0.8 to 1 gram per kilogram, or one-half gram per pound of body weight.

· Fill up on fiber. Dietary fiber is a powerful asset to anyone trying to lose body fat. Dietary fiber helps balance blood sugar and insulin levels and improves digestion and elimination. Fiber also makes us feel more full with meals because it slows digestion. Most health agencies recommend 25 to 35 g of fiber per day. Plant foods, such as vegetables, fruit, whole grains and legumes, are excellent sources of natural fiber. Fiber is also available in supplemental form, such as powders and tablets.

· If you drink alcoholic beverages, do so in moderation. Alcohol floods the body with empty calories. Depending on the beverage, it provides anywhere from 20 to 124 calories per ounce.

· Cut down on salt and sodium. Most of the sodium in the typical diet comes from the saltshaker and processed foods. A high-sodium diet is unhealthy and causes fluid retention, meaning it can contribute to water weight gain.

Consistent exercise promotes the loss of body fat in several ways:

· Increased energy expenditure - Exercise or physical activity burns calories and stored fat.

· After burn - Your basal metabolic rate is heightened for four to 24 hours after vigorous physical activity, especially weight lifting or anaerobic exercise. Aerobic exercise, such as running or aerobics, typically boosts your metabolism for 60 minutes. It's important to combine both cardiovascular exercise, such as walking, running, biking and anaerobic exercise such as weight lifting to achieve and maintain optimum results, and more importantly, keep the results.

· Increased lean body mass - Exercise is critical for building and maintaining strong, healthy muscles and muscle burns more calories than any other part of the body. Increasing lean muscle mass helps the body to utilize fat more efficiently as fuel. Dieting without exercise can actually undermine your weight loss efforts by leading to loss of muscle mass along with fat. When this happens metabolism slows down and your burn less calories.

· Balancing blood sugar - Exercise pulls stored calories, or energy, in the forms of glucose and fat out of tissues. In this way, blood glucose levels stay balanced and you are less likely to feel hungry.

Nutritional Supplements to Aid Fat Loss

Healthy eating and exercise are the foundation to a successful, long-lasting fat-loss program. However, certain nutritional supplements, when used properly, can be helpful in supporting your program. Below are my top recommended supplements to aid fat loss.

Conjugated Linoleic Acid (Tonalin®)

Conjugated linoleic acid (CLA) is a naturally occurring fatty acid found most abundantly in beef and dairy fats. Research has found that supplements of CLA can be helpful in reducing body fat while maintaining or increasing lean muscle mass. Specifically CLA acts to stimulate the breakdown of stored fat in the fat cells, reduce the number of existing fat cells, and prevent fat storage.

In a recent clinical trial, overweight subjects taking Tonalin® CLA for one year, without changing their diet and exercise habits, had a 9% reduction in body fat and a 2% increase in lean body mass compared to the placebo group.6

Several additional studies lasting from 4 weeks to 6 months have shown that Tonalin® CLA is effective in reducing body fat compared to placebo groups. Based on the clinical studies, the recommended dosage of Tonalin® CLA is 3.4 grams per day. The product is very well tolerated. No significant adverse events have been reported.

Green Tea

As one of the most popular beverages consumed worldwide, green tea is known for its benefits for heart health, cancer protection, weight loss, and much more

Green tea contains a number of beneficial compounds including volatile oils, vitamins, minerals, caffeine, and potent antioxidants called polyphenols. Research has shown that green tea can facilitate weight loss by increasing thermogenesis - the rate at which the body burns calories. This was initially attributed to its caffeine content, however recent studies have shown that this is due to an interaction between its high content of polyphenols, specifically the catechin epigallocatechin gallate (EGCG) along with caffeine.7-9

Most studies documenting the health benefits of green tea have involved 3 to 10 cups per day. Tablets and capsules are available. Look for a product that is standardized for total polyphenol content and/or catechin concentrations. Most products provide 60% to 97% polyphenols and/or EGCG.

There are no serious side effects known, even with intakes of as much as 20 cups per day. Since it contains some caffeine, higher doses may cause restlessness, insomnia, and increased heart rate.

Hydroxycitric Acid

Hydroxycitric acid (HCA) is a compound derived from the fruit Garcinia cambogia, which is native to South and Southeast Asia. HCA has been popular as a weight loss supplement for years. It appears that HCA supports weight loss by reducing appetite, enhancing the breakdown of fat and inhibiting fat storage without affecting the central nervous system. There may be other benefits as well as newer research has found that it can reduce cholesterol and triglycerides.

No serious side effects have been reported with HCA. While earlier studies found benefits in dosages around 1200 to 1500 mg HCA daily, newer research supports greater benefits at a higher dosage, such as 2800 mg per day.

Phase 2® ® Standardized White Kidney Bean Extract

Phase 2® ® is an extract of the white kidney bean that promotes weight loss by temporarily neutralizing starches from the diet. It inhibits the action of an enzyme called alpha-amylase - the enzyme responsible for breaking down starches into sugar. Foods high in starch include bread, pasta, potatoes, rice, and baked goods. Over-consumption of these foods (larger portion sizes) and physical inactivity can lead to weight gain. In several clinical studies Phases 2® has been shown to reduce the amount of sugar absorbed from starchy meals and promote fat loss.

In a study conducted in Italy, overweight individuals taking Phase 2® ® lost an average of 6.45 pounds of body fat after a 30-day study period. Another study conducted at the Northridge Hospital Medical Center, UCLA found those given Phase 2® ® lost an average of 4 pounds of body fat after 8 weeks, experienced an average 26-point drop in triglycerides, and had more energy. The recommended dosage is 1000 to 1500 mg before starchy meals.

Measuring Success

Keep in mind that the bathroom scale only tells you how much you weigh. It does not tell you what your body composition is, or whether you are carrying excess fat. In fact, if you are exercising, losing body fat and gaining lean muscle mass it is possible that you may notice either no change in the scale or even a slight increase in weight initially. While you will be improving your level of fitness, your total body weight may not change. Weighing yourself on a scale tells you very little about your health and should not be relied upon as a measure of success.

Here are some simple/easy ways to measure your progress and success:

· Look in the mirror - take an honest look at your body in the mirror. As you lose body fat and gain lean muscle you will notice your shape change. Your muscles will become more prominent and there will be less flabby areas.

· Evaluate how you look and feel - as you lose body fat you will feel lighter, have more energy and generally feel better about yourself.

· Judge how your clothes fit - as you lose body fat you will notice that your clothes feel more loose and fit better.

· Check your percentage of body fat - using the above-mentioned methods.

Summary

Carrying excess body fat is a known risk factor for many chronic health problems, such as heart disease, cancer and diabetes, and psychological issues. Knowing your percentage of body fat is the best way to determine if you are at risk. To achieve a healthy body composition, proper diet and regular exercise are essential. Nutritional supplements such as CLA, green tea, hydroxycitric acid and Phase 2® can provide a supportive role by reducing body fat storage, enhancing fat breakdown, boosting metabolism and neutralizing starches. Monitoring body fat levels with the above mentioned methods will help to guide progress and keep you on track in maintaining a lean body.


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The Science of Weight, Fat Loss

By Steven K Finch

We no longer require proof that the majority of America is either overweight or obese, most of us are. Our nation is more than a billion pounds over the ideal fat threshold and that number is climbing to uncharted astronomical proportions daily. Pandora's Box has been opened concerning the most pressing health epidemic in our history; what we don't realize is that we have propped it open and are about to rip the lid off.

Fat loss is a highly complex issue that is more than pushing yourself away from the table, eating healthy, or regular exercise. Not one person on this planet gains or loses fat in the exact same way or rate. Each person has a different and highly individualistic fingerprint or fat loss metabolism that is based on their current health, age, genetics, hormones, stress, readiness level, and environment. As a fat loss expert and personal trainer in Denver, CO, I have helped hundreds of people achieve the solution to the elusive goal of weight loss and permanently keeping it off. The secret is science, and it is so simple that all you have to do is change what you have been taught to believe. However, you must reeducate yourself on what works in reality, not myth.

Before I show you how the science of fat loss works, I want to you to think about a few key principles and thoughts that I consider to be bedrock doctrine. First, there is no magic pill, not one. Repeat that to yourself and invest in something with a return. Really look at the word diet, it spells die with a tombstone at the end. I have never known a successful one that lasts very long. You measure real progress by showing up, not your current weight on the scale. Though, a measuring stick is necessary for continued improvement and using the appropriate compass keeps you pointing true. You must be conscious of everything that goes into your mouth; is it for fat loss or against it? 90% of all food that comes with a nutrition label is no longer food for weight loss. You read correctly. Weight loss food and frankenfood that has been engineered with a flavor attractant are like oil and water, they don't work well together. They can coexist with one another but there relationship is based upon tension and repulsion, counterproductive to your fat loss goals. The reason why most people can never keep the weight off is that we are hardwired to eat things that taste better, regardless of the gradual toxicity that leads to obesity related diseases. If you understand that you are no longer eating real food, you have half of the formula. Once you know what food is keeping you fat, don't bring it in the house any longer or visit that aisle in the grocery store. For you to have any chance of success, start with a very large plastic bag and clean out your pantry and your refrigerator. You have to change the pattern of what you eat or you will always get the same result. Lastly, and this is important, eating "healthy" does not mean or translate into weight loss. Let's begin there.

The above principles are all addressed in the nutrition plan that I recommend to most of our clients. This plan is oriented toward fat loss through complete lifestyle change. We don't focus on counting calories, although fat loss is always about calories in calories out, always. I teach portion management of the right kinds of food, and awareness of every eating environment. Satiation or fullness at every meal is vitally important and taste should be its equal. You must learn to enhance the flavor of your food through spice. Think of weight loss food as the right kind of drug or the wrong kind of drug. If you are obese or overweight, more than likely, it is the wrong kind. If your physician prescribes a drug for a medical condition, it may or may not work. Food works in much the same way. It either works for you or it doesn't. Once you become overweight or obese the impairment and function of your body is compromised. Take a look at your BMI score in a different way. If your BMI score considers you overweight, you are approaching disease state. If your BMI considers you obese, then you have arrived. Food is a chemical combination that that will affect your metabolism, hormones, and the way you store fat in a dramatic way on your journey to disease state. The more impaired your body becomes through fat gain, the more poisonous processed chemical laden food becomes. Let's undo what you have learned about eating "healthy."

When I ask most people to name a healthy juice they can include in their weight loss nutrition plan, I hear orange juice as the most quoted product. Orange juice has more than 60 phytonutrients and many of them are identified as flavonoids, which research has shown to be natural antioxidants that help support a healthy cardiovascular system and immune system. Of course it also packs 100% of our daily vitamin C needs as well as many other vitamins and minerals. However, an 8 oz glass of orange juice takes about 4 oranges to make when a portion size is 1 orange. Have you ever seen anyone pour just 2 oz of orange juice? It never happens. The real problem with orange juice is the sugar content of four portions, about 24 grams or half a soft drink. The take-home is this; Regardless of the phytonutrients, flavonoids, antioxidants, or vitamins & minerals in a glass of orange juice, if you're trying to lose fat, orange juice is not the best choice. Once the fiber has been removed it becomes a sugar bomb and is no longer healthy. We can thank marketing for this long held belief.

So how do you do it? Change your belief system. First I help clients replace sugars (candy, cookies, wine, alcohol, processed foods, etc.) in their diet with low glycemic foods (lean meats, green vegetables, and healthy oils). Essentially, they begin eating whole unprocessed foods. It is not a low carbohydrate diet; it is a low starch and no sugar nutrition plan. We help them choose thermic foods that require more calories to digest. A lean cut of meat will use approximately 30% of the total calories to digest it. Anything processed is around 5%. The difference is that processed food is easily broken down and speeds more blood sugar to your fat cells for storage. Think of thermic food as time released food that slows the release of blood sugar and in turn the release of insulin. It's about making better food choices or substitutions that lower the level of blood sugar (glucose) circulating in your blood stream. This decreases the release of insulin, a fat/muscle storage hormone secreted by your pancreas. In turn, this helps balance your hunger and helps make you feel satiated longer. Because of the macronutrient manipulation, you ingest fewer calories that make you feel fuller and take longer to digest. Consequently, those calories will not be stored as fat.

Again, insulin is a fat storage hormone. Think of insulin as a key that opens a door. It literally opens the door for your muscle/fat cells to absorb the required glucose. When there is a rapid increase in blood glucose (morning muffin) there is also a corresponding release of insulin from your pancreas. When the level of blood glucose exceeds the demand (muscle cell full of glucose), insulin facilitates entry into the fat cells, where the glucose is stored as FAT!

Less insulin release means less fat storage in your adipose tissue (fat cells). When there is excess glucose in the blood (morning muffin), your body is not burning fat at all. Instead, the body is in fat storage mode. This is not what you want. Starchy foods and sugar (white flour, white rice, white sugar, and alcohol) should be eliminated from your diet if fat loss is the goal. If you don't do this, even if you're working out three to four times per week, your body will continue to utilize the glucose in your blood, glycogen (stored carbohydrate) in your muscles and liver before it ever taps your fat cells for energy. When you eat starchy carbohydrates, your glucose levels are high and your insulin levels are high. High insulin levels keep your adipose cells from releasing its energy to be used by the body, and the fat just stays put.

To reiterate, you want your body to start utilizing your fat stores. So you must eat foods that are low glycemic or eat foods that don't get broken down quickly and absorbed into the lower intestine and liver at a high rate. A morning muffin on a scale of 1-10 will be absorbed into the blood stream very quickly (about an 8); a steak or piece of chicken breast will be a 3-4. This means that your insulin levels don't sky rocket and glucagon (balance hormone of insulin that assists in breaking down fat) is released, which tells your body to start utilizing fat as an energy source. It is literally a fat burning hormone. If insulin levels are high, glucagon is not secreted, meaning you are not burning fat.

Glucagon secretion is stimulated by the intake of protein and suppressed by the intake of starchy carbohydrates, especially processed carbohydrates. After blood glucose spikes, it deceases dramatically below where your blood glucose levels were before you ate the morning muffin. When this happens, your body essentially crashes or is in a state of low blood sugar and releases a cascade of counter regulatory hormones throughout your body (cortisol, adrenaline, growth hormone, and glucagon). This resulting cascade results in hyperphagia (strong hunger drive). This feeling of hyperphagia will last for several hours or all day if you didn't eat breakfast or lunch. So what do you do after starving yourself? You overeat something, because you're hungry, and you make a poor food choice.

From that poor choice (i.e. drive through meal), there is a spike in glucose. Glucagon (fat burning hormone) is suppressed, and you stop burning fat entirely. Upon satisfying your insane hunger, your body will crash in the next couple of hours. This process becomes cyclical. You eat more, starve, eat more, starve, and eat more. Think of this process as a see saw slamming up and down; it is wear and tear (oxidative stress) on the cells in your body and insulin secretion sky rockets, which can lead to insulin resistance (muscle cell has down regulated and will not allow the current level of insulin to activate cell receptors that allow nutrients in). When this happens your body will only store fat, because it can't get into the muscle cell (insulin resistance). When you reach this stage of insulin resistance, you are not burning fat and the weight and fat keeps piling on. Heart disease, stroke, diabetes, metabolic syndrome, cancer, atherosclerosis, high triglyceride levels (fat in the blood), high blood pressure, high LDL (lipo density lipoprotein) cholesterol (which is the bad cholesterol), low HDL cholesterol (the good cholesterol which helps transport of LDL out of your body ) are sure to follow if your nutrition is left unchecked.

The fundamentals of weight loss are simple. Follow a medium to high protein, low starch, medium to high fibrous carbohydrate, no sugar nutrition plan. Eliminate all white flour, white rice, white sugar, and alcohol. Once your diet is in balanced we focus on burning calories and encourage low glycemic starchy carbohydrates (i.e. sweet potatoes, Dreamfields pasta) within an hour of post workout. This is called the golden hour and instead of storing fat, the food you eat after the workout is stored as muscle glycogen (stored carbohydrate) and used to repair your muscles. This is good, because you are not storing fat and instead replenishing your muscles to recover quickly. Another time is right when you get up in the morning (within a half hour).

If workouts are added, your body will maximixe a process called hormone sensitive lipase (HSL). This process hydrolyzes (releases what resides inside the fat cell, which are three fatty acids and a glycerol molecule) triglycerides. Think of HSL as a key that opens the door from the inside of the fat cell. If insulin levels are low, glucagon levels rise which signals HSL to unlock the fat cell and release its energy (fat) to the body. Now your body is prepared to release energy (because you're working out and eating correctly) from stored fat instead of using the glucose in your blood from that morning muffin or stored carbohydrates (glycogen) in the muscles and liver.

So, fat burning is a two step process. The first part is -- fat mobilization. Fat mobilization is regulated by levels of HSL or Hormone Sensitive Lipase (remember, the key that opens the door from inside the fat cell and instructs it to releases its stores). If we increase HSL we create more fat mobilization. How do we increase HSL? Produce higher catecholamine levels through exercise. But HSL will not increase if insulin levels are high. If insulin levels are high glucagon levels are low, which equals low fat mobilization.

The second part is transport and oxidation. When Hormone Sensitive Lipase (HSL) is increased, free fatty acids and glycerol are released from your fat tissue. These FFAs (fat) and glycerol molecules can now be used as an energy source and burned off. However, The FFAs must be transported to the mitochondria of the cell (think of the mitochondria as the engine of the cell) before it can be burned off (oxidation). That transport is regulated by the carnitine shuttle system. When carnitine levels are increased fat transport is increased. Think of increased carnitine levels by comparing a 1000 people entering single file into a stadium turnstile or 1000 people entering through a 40 foot gate. Faster or improved access to the cell mitochondria means accelerated fat burn off (oxidation). We increase carnitine levels (faster access) by decreasing muscle and liver glycogen. This is accomplished through high intensity interval training and metabolic work that sends your metabolism through the roof. Combine the benefits of correct exercise and insulin management and you create a highly effective system of fat mobilization, transport, and oxidation. This all adds up to accelerate fat loss.


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Fat Loss 4 Idiots

Understanding Fat Loss 4 Idiots

By Kenneth Dockins

Although it is only a book, knowledge is power. Therefore, understanding Fat Loss 4 Idiots lends indispensable truth which will probably never fade away from your reality. There must be good reason why this fat loss e-book occupies a long-standing position as the top-selling weight loss online tool you can find in existence. Put simply, you can relax about thinking that all fat loss online information has its roots in hype, hearsay, or just plain sales motivational strategy via high-powered advertisements... because no amount of hype here on this earth can sustain proven weight loss results year after year.

Understanding Fat Loss 4 Idiots comes with knowing that the two best natural weight loss nutrition, diet, fitness, or weight management products that occupy that worldwide web's coveted positions are "Burn The Fat Feed The Muscle," and "Fat Loss 4 Idiots." And, there is a toss-up decision that many candidates have to make when they attempt to choose between one of these two reliable sources of body fat detail. Burn the Fat Feed The Muscle wins out in many cases where the individual is either primarily concerned with being lean because he or she wants to show off a well-ripped, toned, and conditioned physique. Yet, Fat Loss 4 Idiots takes the stage in scenarios wherein the candidate may know absolutely nothing about how to lose weight from a normal, average, everyday standpoint.

However, understanding Fat Loss 4 Idiots is not limited to people who have no previous knowledge about losing body fat. Individuals who have been trying for years to lose weight successfully, but just need to know what their missing link still is... if you are such a person, then the "idiots" approach is not meant to be any kind of an insult.

Far from it, in terms of understanding Fat Loss 4 Idiots' philosophy, approach, and the simplicity plus effectiveness of its systems, you can consider the word "idiots" as a mere term of endearment. To embrace the challenge of losing weight effective and consistently over longer periods of time, you simply need just about every single advantage you can get. And, as this e-book allows you to see, it helps tremendously to remove emotional stigmas, setbacks, and preconceived notions about body fat reality. This has merit plus the additional benefit of improving your success rate.

Why does this fat loss e-book work so well for you? Even without the customer-oriented financial bonus incentives that is offers you, consider this an instructional mentor that helps you go beyond mere concepts of ordinary calorie intake.

You will undoubtedly find, as you continue your understanding Fat Loss 4 Idiots journey, that going beyond calories is a crucial step that needs to be taken before you can tap in to the wealth of metabolic fat burning benefits that await you. The handbook itself helps make you idiot-proof because it opens your mind and body to more deeply effective fat loss strategies and principles like calorie shifting, for example.

And even without a purely technical explanation of how fat metabolism actually occurs inside of your body, the fact remains that on a simply human level, people get tired of trying things that do not work for them. Likely, this happens to you from time to time, as well.

However, more thoroughly understanding Fat Loss 4 Idiots places the ball back in your court again. For example, not having to plan meals or count calories takes away a lot of pressure from your weight loss endeavor. Granted, this is no scientific accomplishment on your part, however, it does give you FREEDOM to lose weight more effectively.

Yet, if you are one who desires more technical knowledge whilst conquering the potential evils of carrying excess body fat, then understanding Fat Loss 4 Idiots also guides you on a straightforward weight loss path. This is a body fat loss e-book which does not believe that losing weight is sprinkled with tricky secrets.

In fact, understanding Fat Loss 4 Idiots lets you know that, for one, it is important for serious individuals who want weight loss results to keep a journal, handle fat loss recordkeeping tasks in order to sail through the rough currents you often encounter during fat loss trials.

Additionally, changing your emotional or intellectual perspectives has merit, especially discovering that your ideas about how to lose weight have been gathering dust unduly. An example of that is being able to differentiate between body mass and actual fat weight, as the two are totally unique to one another.

Losing weight involves safe and thorough approaches. You learn these by comprehending Fat Loss 4 Idiots with new resolve, therefore this knowledge manual places considerable focus on helping you to improve forethought.

The outcome of better health, improved overall wellness, and certainly, a more energetic body with a much nicer-looking outward appearance, too... these are your ultimate expectations. Yet, these are items intentionally received by understanding Fat Loss 4 Idiots on a new level.

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Think Fat Loss - Not Weight Loss

By Jeffry Robinson

If you're considering going on a weight loss program, it can be confusing and even a little scary. Questions come to mind and you aren't sure of the answers. Which programs or products really work? Are they safe? Do they really get the results that they claim? Shall I use supplements or diets or exercise? What's the best program for me? Well, I'm going to give you some guidance in this area. I'll be discussing why you should be focusing on fat loss not weight loss. When you focus on fat loss, instead of weight loss, you're headed in the right direction toward a sensible and effective fat loss program. Let me explain.

The weight loss industry is a $55 billion a year business. The marketing of diets, diet foods, supplements, weight loss products, and exercise systems to help people lose weight is a very competitive business. As such, many misleading and false claims are offered by some companies to gain the sales advantage in this lucrative market.

For instance, many weight management or diet programs entice you to use their program with claims such as "you will lose 30 pounds in 30 days". The most ridiculous claim I've seen was made by a diet supplement company who claimed that their product could "blast up to 49 pounds off user in only 29 days, obliterate 5 inches from waistlines, and zap 3 inches from thighs, without dieting or exercising". Needless to say, the FTC slapped a restraining order against this company for their obviously false claims.

There are many weight loss or diet programs that claim that you can lose a lot of weight in a short period of time. Some of these claims are false. Also, some of them are true, but the fast weight loss is unsafe and unhealthy for you. If you're in the "market place" looking for solutions to reducing your weight, then you need to be educated about which approach is the most effective, healthiest and safest for you.

The ultimate goal in losing weight is to lose body fat exclusively. Many weight loss programs will help you to lose weight fast. However, many of the fast weight loss programs cause you to lose muscle along with the fat. Any fast weight loss program that claims you can "lose 30 pounds in 30 days" will most likely cause you to lose muscle along with the fat loss. This is self-defeating since muscle uses energy to function and the additional muscle loss will cause your metabolism to drop which reduces your fat burning capacity. This why you must participate in a program that focuses on fat loss instead of weight loss.

Losing body fat is all about creating an energy deficit. To lose body fat, you must expend more energy than you ingest (in food and drink). This situation creates an energy deficit that must be made up from stored carbohydrates, stored fat or muscle tissue. The trick is to create an energy deficit in a manner that spares the muscle and uses primarily fat to make up the deficit. "Crash" or starvation diets cause an excessive energy deficit which results in consuming fat and muscle to satisfy the deficit.

An effective fat loss program should be specifically designed to remove body fat in a sensible and safe manner with the main focus on losing body fat and losing inches, not just pounds. To accomplish this, the fat loss program must be designed with three key components:

Resistance Training - to create an energy deficit while sparing the muscle from being used to satisfy the energy deficit and also building muscle to increase the metabolism.

Cardio Training - to create an energy deficit while improving endurance, energy and cardiovascular health.

Sensible Diet - to create a moderate caloric intake deficit through proper food selection and portion control.

An effective fat loss program should be designed to induce a bodyweight loss of about 1-2 pounds per week (or 1% of your bodyweight per week). Weight management experts, weight loss doctors, and obesity experts recommend these guidelines for any sensible, safe and effective weight/fat loss program. Higher weight losses per week can result in muscle loss.

I hope this "sheds some light" on the confusing and complex subject of weight loss. If you want more information, check out my website for more detailed information on the features and benefits of an effective and safe fat loss program.



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Fat Loss Review

Seven Steps To Fat Loss Success

By John Landers

A fat loss review can help you establish a clear outline of what you need to focus on to accomplish your fat loss objective if you're a beginner; or serve as a reminder for those who are at an intermediate or more advance stage of their weight loss program. Following are seven steps that can serve as guidelines for your personal weight loss plan.

1) Stop Procrastinating and Get off The Fence

The most important step that you can take is to get started. You can easily become overwhelmed with the amount of information on the subject; decide upon a course or program and stick to it. There is no "one size fit all" approach to losing weight - find a fitness and nutritional program that you like and make any adjustment as you go along. There are many e-books and manual that you can download and be on your way 5 minutes from now.

The process is not rocket science; it is only a matter of getting the proper information and mustering up enough desire to initiate action. Successful fat loss is simply a matter of burning more calories (fat) than what you are consuming on a daily basis. The good thing is that once you have your body operating at an optimal level, you will burn calories even when you're resting. Remember the equation: proper nutrition + eating less + working out = fat loss.

2) Find a Fitness Program - Any Fitness Program!

Many people are under the mistaken impression that they must first embark on an intensive fitness routine to be successful in losing weight. Don't get caught up in trying to determine the best exercises for losing weight. If you do not take anything from this fat loss review do understand that what is important here is that you began some sort of fitness routine. You don't need the latest elliptical machine, ab lounger, bicycle, or treadmill; what is required is the ability to decide on a regimen and the resolve to stick to it.

There are many excellent fitness routines on DVD, such as Tae Bo, celebrity workouts and other aerobic programs, and if you don't go that route, there is always walking. This is perhaps the easiest way for anyone to get started with a exercise regimen, especially if you are a reformed couch potato. Your only investment here would be a good pair of walking shoes and setting aside a minimum of 30 minutes, 2 or 3 times a week, for "brisk walking."

You can increase the fat loss benefits of this activity by walking uphill or, if on a treadmill, setting the machine on an incline. Some other benefits of walking include the fact that it is a low-impact type of activity, you can do it anyplace, the technique requirement is minimal, and you can easily find a partner to walk with you. As you advance in your conditioning you can take on more intensive workouts.

3) Focus On Just The Basics

Many people who are trying to lose weight set them up for failure by stepping into the weight loss arena without understanding the fundamentals of weight loss. Tom Venuto, author of Burn The Fat, Feed The Muscle list the fundamentals as:

(1)Do your cardio

(2) Lift weights

(3) Burn more calories than you consume

(4) Eat 5-6 small, frequent meals and never skip meals

(5) Keep your fat intake low, but include small amounts of good fats

(6) Eat natural foods; avoid processed & refined foods

(7) eat more complex carbs, fruits & vegetables

(8) eat lean proteins with each meal

(9) Think positive: visualize yourself as you would like to be.

Don't get caught up into looking for the best weight loss supplement or what is the perfect protein drink; focus on the details and lay the proper foundation if you want to accomplish your weight loss goals. From time to time, conduct your own fat loss review to ensure that you continue on the right path for losing weight and to stay abreast of any new research in the industry.

4) Keep Track of Your Caloric Intake

The key to losing fat is that you must burn more calories than what you eat each day. If you consume too many calories - more than what you burn away by physical activity on any given day - the excess fat is stored in your fat cells. It's important to educate yourself about the various sources of calories and the concept of portion control. Many people are overweight for simply one reason - they overeat!

You can actually eating nothing but the healthiest of food, however, if you eat too much, the excess will be stored as fat. Fat loss is not about starving yourself; it is about eating the right types of food, controlling your portion size and possessing an awareness of the total number of calories you ingest on a daily basis. Also, you don't need tot go to the other extreme and starve your body of the valuable minerals and vitamins your system need to function properly, including - circulation, digestive, elimination, etc.

5) Accept The Realization That Fat Loss Will Require A Permanent Lifestyle Change

This item in the fat loss review should be at the top of everyone's list because it's the number one reason that most people do not succeed - they give up! At the beginning of the year it is quite normal for people, coming off making a New Year resolution, to start a fat loss program with every intention to see it through.

For the first couple of months the follow through is high; but after the initial period, frustration starts to set to overtake most and, the sad part about it, many quit right at the point where they would start to see some real progress. Most people do not understand that lasting weight loss requires a permanent change in the mindset of the individual and that you cannot rush the process. The weight gain did not occur overnight; consequently, you wouldn't lose it overnight either.

A lifestyle change is what is needed; you must make a commitment to do whatever is necessary to lose the weight, and the personal fortitude to make it a natural part of your life. Understand that setback and frustration is part of the challenge and that you can win the battle and live a leaner and healthier lifestyle.

6) Weight/Resistance Training Is A Must

It's generally understood that an aerobic or cardio workout is a vital part of any fitness program for fat loss. When putting together a fat loss review, a vital component your fitness workout is anaerobic or weight training; this is necessary for building strength and adding lean muscle mass to give your body that well toned and sculpted appearance. This cannot be accomplish through aerobic training.

Without weight training, it's inevitable that you will hit a wall in your weight loss effort; the metabolism slows down and finds it difficult to lose additional weight. Lean muscle mass will naturally stimulate your metabolism and cause the body to burn even more fat. The optimal fitness program should ideally include an even amount of time for both aerobic and anaerobic exercises. However, if time is an issue, spend most of it on your cardio routines and the remainder on weight and resistance training.

7) Get A Gym Membership

An excellent way to take the initial step toward losing excess weight is to join a gym. Although a home gym has its benefits as well, a health club membership offers many things that you won't find in a home gym, including: a nice range of equipment, working out with others, a personal consultation, special classes or programs. Working out in this type environment is an excellent way to stay motivated and focused on your weight loss goals.

Should you choose to conduct your workouts at home, as most beginners do, you don't need a home gym to get started; old fashion dumbbells are more than adequate. Below is a dumbbell workout recommended by Tom Venuto:

"Ladies, a set of 3 to 20 pounds will be more than sufficient. Guys, a set from 10 to 40 pounds should do the trick (for now). I've also heard wonderful things about Powerblock dumbbells for space saving, although I don't have first hand experience to cite.
If you also get yourself a bench and clear out a little corner in your favorite room, then you're ready to roll!

Here it is - The beginner's all-dumbbell routine:

1. Dumbbell bench press (chest)

2. Dumbbell side lateral raise (shoulders)

3. One arm dumbbell row (upper back)

4. Dumbbell extension behind head (triceps)

5. Dumbbell Bicep curl (biceps)

6. Dumbbell Lunges (thighs)

7. Dumbbell One leg calf raise (calves)

8. Dumbbell leg curl (hamstrings)

9. Crunches (abs)

There you have it. Simple and effective. At home or in a gym.
If you're just starting, do this routine for 2-3 sets of 8-12 reps per exercise, except calves and abs which you can go up to 20 reps. Rest 1 minute between sets. You'll train your whole body in each workout, 2 -3 three days per week, non-consecutive days."

It is up to you to take the first steps toward achieving your fat loss goals. Put together your own fat loss review as an outline to get you started on the road to weight loss success. Not only will you feel and look better, but also the other health benefits you'll gain should serve as motivation to decide upon a plan of action and stick to it.


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Fat Loss And Weight Loss

They Are Not The Same Thing
By Christopher Phillips


Losing that fat is much more difficult than gaining it and fat loss is a problem for most of us anyway. Fat loss is very demanding on the body, because it is a 24 hours per day occupation, not just the hours you are awake.

That is primarily because losing fat is mostly a matter of eating fewer calories than you burn up every day. One of the real secrets to fat reduction is deceivingly simple, forget about those trendy and hard sell based diets and learn the truth about how your body really works.

Ultimately, fat loss is not dependent on meat or even protein it is primarily dependent on such factors as, calories in versus calories out, hormonal control, and metabolic efficiency.

Strangely though, should one find it necessary to reverse the fat loss process it is likely to take at least six months to become noticeable. Therefore, maybe the key factor to fat loss is to adopt a way of life that allows your cells to burn fat. The solution to permanent fat loss is to train your body to consume fat all the time, rather than store it.

Just as a matter of interest fat loss is not the same as weight loss. It is important not to get the two confused. Weight loss is overall loss of body weight whereas fat loss is based on reducing body fat. This is such an important point to remember. So I say again, that fat loss is definitely a different proposition to weight loss, and once this concept is crystal clear in your mind then you begin to realise that weight loss without fat loss has no real meaning.

Fat loss programs are best operated under the supervision of a team of professionals so that those seeking to lose body fat and weight do not waste energy and money carrying out programs that will not work because their bodies have been programmed to store fat rather than to burn it.

The end result of fat loss does have definite advantages though, even taking into account that it is hard work and you will feel it as soon as you have lost those unwanted pounds.

Always bear in mind that fat is readily available in many foods on the shop and supermarket shelves quite often discreetly disguised, so read the labels! Remember it is more difficult for the body to digest and provides little more than double the energy than say protein or glucose.

Fat intake should come primarily from unsaturated fatty acids, for example, sunflower oil, canola oil and olive oil. Remember again, fat loss is the reduction of body fat, whereas weight loss allows for only a small reduction in body fat to begin with, then you start breaking down muscle tissue and losing water weight. When you start any exercise program do not be surprised if initially you gain weight. Always remember Muscle tissue weighs heavier than fat, so this increase is good news!

There are many different products and methods for fat loss on the market, some free, some cheap and some expensive and others time consuming and sometimes nearly impossible to keep up with.

If we eat too little we go into a catabolic state that does result in greater fat loss but in addition results in hard earned lean muscle loss too. The real trick to effective weight management and fat loss is the control of your metabolism.

If you can come out of any exercise program at the end of the day, not just physically drained, but satisfied in knowing you surpassed your previous work targets, then you can rest assured that fat loss and weight management will be a pleasant side effect.

If you are interested in losing weight quickly and safely then read more information on "Fat Loss" as well.



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Fat Loss Pill

Fat Loss Pill Analysis, Losing Weight With A Fat Loss Pill

By Hahn Baker


Fat loss pill usage is on the increase and they are one of the cheaper and more effective methods you can use to control your weight. Making a choice on what fat loss pill to use can be difficult and there are many reasons people decide to lose weight. You may wish to improve self confidence or to physically get into shape for a special occasion. Losing weight with a weight loss pill has many benefits as weight loss cuts down health risks such as heart disease, gall bladder disease and respiratory problems. There is a fat loss pill available that has effects that control appetite and increase metabolism. This fat loss pill also reduces excess body fat and controls fat absorption.

Many ingredients are contained in Lipitrex and its causes weight loss for people looking to lose weight. This fat loss pill contains an ingredient especially designed to reduce fat in areas where many people suffer with excess weight. Fat build up is commonplace on the thighs for women and for men, fat is generally stored around the stomach. This fat loss pill contains the ingredient CLA which stands for conjugated linoleic acid. The effect this ingredient has in this fat loss pill is to reduce the effectiveness of bodily enzymes responsible for the transportation and build up of fat.

Having better control over your metabolic rate can help reduce and control your body fat. Slimmer people tend to have a high rate of metabolism meaning they burn energy from their food rather than store it in the form of fat. This fat loss pill contains ingredients to put your body in the very same state. This fat loss pill contains the ingredients bitter orange and chromium and these regulate glucose levels in the bloodstream and speed up your metabolism. Many methods of weight control are used by this fat loss pill to bring your weight under control.

Many individuals have been using supplements for many years to help them gain or lose weight. On the Progressive Health website, a number of before and after photos of people who have used Lipitrex show what this fat loss pill does to body fat. Overall body toning is promoted by this fat loss pill and you can see the difference it makes to thighs, stomachs, biceps and more. Expect to see a significant difference in your frame within six to eight weeks of using this fat loss pill.

Included in the ingredients in this fat loss pill are the extracts of the root of a plant known as Coleus Forskohlii. This ingredient contained in this fat loss pill takes away the lethargic feelings you may suffer with due to reducing your calorie intake and also lessens the impact of hunger. More information is available on this fat loss pill. To find out the effects Lipitrex has on your excess body fat as well as more information on the effects this fat loss pill has, see the details in the fat loss pill review below.


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Fat Loss Workout

Fat Loss Workout - 4 Fat Burning Techniques For a Great Fat Loss Workout
By Tom Gifford


Having a great fat loss workout is absolutely essential for successful fat loss. A great fat loss workout can add muscle mass, raise your metabolism, burn lots of calories, make your heart healthier, etc. Unfortunately, when most people think about a fat loss workout, they automatically think that these are the best things to do:

-Cardio, cardio, and more cardio

-Lots of ab exercises

-Strength training machines AFTER doing a long period of time on a bike, treadmill, or elliptical

Does this sound like the way you think a proper fat loss workout should be?

If so, it is almost guaranteed that your fat loss efforts have been slow and frustrating. This article will show you how a proper fat loss workout should look.

1. The Warmup

A warmup is key to any fat loss workout. Doing 5-10 mins on a cardio machine at a moderate intensity should do just fine.

2. Circuit Training

A proper fat loss workout will include strength training in a circuit style format. You will want to do a lot of multijoint exercises combined with working your core. Because this fat loss workout is circuit training, you will go from one exercise to the other without much rest in between.

This will keep you moving and will keep your heart rate up for the duration of your fat loss workout.

Here is a sample fat loss workout:

1. Pushups

2. Bodyweight squats

3. DB 1 arm row

4. Hamstring leg curls on a stability ball

5. Ab crunches on a stability ball

6. Overhead DB presses

7. Med ball squat, curl and press

If you do 10-15 reps of each exercise and rest for about 30 seconds in between, this fat loss workout will have your whole body working hard.

Building muscle the the key to a successful fat loss workout. The more muscle you have, the more calories you will burn!

3. Interval Training

This is a type of cardio that alternates between high and low intensities. A great place to start is on a recumbent bike, but a treadmill or elliptical can work too. You can start off by going 2 minutes slow, then 1 minute fast. Repeat this 2-1 structure 3-6 times.

Interval training is a great addition to a fat loss workout because the high intensity aspect of it will help to raise your metabolism and burn lots of calories for the period of time after your workout is over!

Remember that your safety is the most important part of a fat loss workout. Check with a medical doctor before performing high intensity exercise.

4. Cool down

It is great to cool down for 5-10 minutes after a fat loss workout. A proper cool down is the same as a warmup (5-10 mins on a cardio machine). This helps your body to have an easier transition between hard exercise and rest.

In conclusion, you have learned what the structure of an effective fat loss workout looks like. If you do the above format 2-3 times per week and combine it with a great diet, you will be losing fat in no time!

Good luck, and remember that a proper fat loss workout will only work if you make good food choices!

Check out the links below for more great information on how to have a great Fat Loss Workout


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Fat Loss Vs Weight Loss

Fat Loss Vs Weight Loss - What's the Difference and Which One is Better?

By Jon Wong

It is important to know healthy weight loss facts. It can sometimes be hard to tell what is real from what is fake. I have had clients who have, in the past, spent many thousands of dollars on what can only be called weight loss scams.

Weight loss and fat loss is a MULTI-BILLION dollar industry. In the United States alone, this industry is estimated to be worth over 100 Billion US dollars in the year 2007. That is one country, in one year!

The truth is, the weight loss and fat loss market is so incredibly huge, that it is possible to be profitable by simply selling a scam and leaving a customer or client disappointed, upset, frustrated and worst of all... too scared to try again. Thus damning them to a life of poor health and low quality.

So what is it about fat loss vs weight loss? If you search for either of these terms in an online search engine, you will get millions of hits. Many from the same websites. It may seem slightly obvious to some, but fat loss and weight loss are not the same.

I say that I can help a person "lose weight" simply because weight loss is what most people commonly ask for and it is a term they easily understand. But as soon as I get the chance, I educate them that FAT LOSS is the key issue not weight loss. Once you start reading the articles on this site, it will become very clear that I don't actually care about weight loss. Why is this so?

Fat Loss vs Weight Loss: Round 1

Weight loss simply means "being lighter on the weighing scale" (scale weight). While it's true that overweight people do tend to carry a lot of fat, we cannot just consider "scale weight" when we set goals for ourselves. I don't care that much about my client's scale weight. I couldn't care less if they lost 30 pounds. 20 or 40 or even NONE would have been fine as well. Why is that? The simplest way I explain it to people is as follows:

You see, most of us want to look good and perform well, whether in daily tasks, or as an athlete who needs to control their own body to play a sport well. In general, this means having more muscles and less fat.

Fat doesn't help us at all in most sports, muscles do.

Fat doesn't look good on our hips, thighs or tummies, muscles do.

Fat Loss vs Weight Loss: Round 2

In general almost all of us need to gain some muscle and lose some fat to get to our fitness goals. Here is where scale weight comes in. Muscles have a large amount of water in them. Fats well... they are fats. Have you ever seen oil (fats) and water (muscles) in the same glass? Which one floats? Yup it's the oil. Oil is less dense that water. It takes up less space. Fat is about 20% less dense than muscle (0.9g/ml vs 1.1g/ml) if you want to be calculative about it.

Fat Loss vs Weight Loss: Round 3

In practice all this means that if you are following a good exercise and diet plan, you can gain muscles and lose fat at the same time. The increased muscles will offset the "weight loss" from the reduced fat resulting in a "disappointing" change in scale weight. This can be discouraging but in reality it's great news!

So if scale weight doesn't matter, what then should we look for to check our progress? I look for 2 things.

Appearance: This can be easily seen: "hey my arms don't jiggle when I wave at my friends". Easily touched: "wow my stomach feels a lot firmer now". And changes easily measured via fat measuring calipers. Seeing and touching is enough for most people to notice progress. Calipers just give a more consistent way to quantify it.

Performance: Simply put, you can do more with respect to your bodyweight if you are not carrying a lot of fat around. A good example is the chin-up. The chin-up exercise is all about strength to weight ratio. Fat doesn't help at all. If a person increases his/her ability to lift their bodyweight, we can be pretty sure that they have gained some muscle and probably lost some fat.

Fat Loss vs Weight Loss: Round 4 Society as a whole has to get off the "weight loss" bandwagon and onto the "fat loss" one. Eating disorders, fad diets and slimming centers focus on weight loss. But usually the quality of their nutrition is doubtful, and they don't do ANY proper training so the majority of the weight loss is muscle. It's even shown that when we go on a lousy weight loss plan, to body PREFERS to lose muscle weight rather than fat weight because its biologically efficient to do so.

It's a never ending cycle:

Client comes in-->
Client uses scam product-->
Client achieves weight loss (but this is actually muscle loss)-->
Client's reduced amount of muscle means lower calories burnt per day thus making fat gain easier-->
Client goes back to his/her regular lifestyle but now that they use even less calories due to the muscle loss from the poor product-->
Client gets fatter than ever-->
Client goes back to the slimming center or fad diet-->

Unscrupulous makers of bad products/services have a never ending supply of "satisfied" clients

Fat Loss VS Weight Loss: CLEAR WINNER! Fat loss is king. So remember, if you are looking better and performing better, you are on the right track. Let the scale weight fall where it may, it really doesn't matter because we are going for performance and appearance.


Read Also About the best Fat Loss Programs
Read Also About The Truth On Fat Loss And How To Achieve It

The Best Fat Loss Programs

By Vernita Sherman

Many weight loss and fat loss experts are introducing new programs to consumers every year making it harder for people to decide on a program that will produce the greatest amount of fat loss in the shortest amount of time. Another problem people are having is choosing a fat loss program that will help them to lose weight permanently by burning fat naturally.

The first thing that one must understand is that losing weight and losing fat is not the same thing. Many weight loss programs have tricked people into thinking that it is the same, but most diets and weight loss programs only work by causing a person's body to lose more muscle tissue and water than actual body fat.

Do you want to lose muscle tissue or fat, and do you want to lose fat permanently? How about losing fat naturally so you won't waste money on expensive and unhealthy diet pills or formulas that only last temporarily (if they work at all)? A good diet plan is not a temporary fix; it is a permanent solution that you can stick to. Weight loss is a broad term. Just because the scale goes down does not mean your body fat went down too. Don't be fooled!

There is one very important change that you must make starting today...

If you really want to lose body fat, then stop using the term "weight loss"; instead say "fat loss or fat burning".

Below are 6 lessons that the best fat loss programs will teach you:

1. Explain to you the difference between losing fat weight vs. losing muscle weight. If your fat loss program does not explain to you the process your body has to go through in order to burn fat, then more than likely your the plain is more focused on you losing muscle tissue, water, and protein. They don't tell you this, instead they food you by saying how much "weight" or "pounds" you will lose in a short time frame. Think about where the weight is coming from.

(hint: Most fat loss programs that work will advertise themselves as fat loss programs. In other words, they will not use the term "weight loss" they will focus on words such as "fat loss" and "fat burning".)

2. Have an eating plan that is flexible and can be customized to fit your health needs. No two people are alike. Your eating plan should take your current health and fitness level into consideration. If the program's eating plan can not be customized, then move on. Also, if the program is only about fat burning exercises, then that program isn't right for you either. You absolutely must learn about fat burning nutrition along with working out.

3. Have a fat burning workout routine. An eating plan is only one half of an effective fat loss program. You must include fat burning exercises if you expect to lose body fat weight permanently and in a healthy natural way. If the program is only about fat burning nutrition, then that is not a program, it is a diet. You don't want a diet you want a complete fat burning program.

4. Explain to you the importance of having Carbs, Protein, Fiber, Etc. in your diet. The best fat loss programs go in depth in explaining to you the functions of each of these vital nutrients and how they work together to burn fat quickly in your body. An effective fat burning plan will never trick you into believing that one nutrient is better than the other. The fact is, your body needs all the nutrients to perform certain functions. If you have too much of one and not enough of the other, then your body will not function properly which damages your health and your potential to burn fat.

5. Explain to you how you will be able to keep the body fat off permanently and continue to burn fat. What is the point of losing fat if it's only for a short period of time? You need to know how to continue to burn fat repeatedly. The key to permanent fat loss is by increasing your metabolism. This is also the quickest way to burn fat. Any program that is serious about permanent fat loss will explain to you about how to lose fat without destroying your metabolism.

6. Explain to you how you can burn fat fast. Most fat loss (not weight loss) programs are very good at helping you burn fat fast. Rapid fat loss occurs naturally when you combine the right eating plan and exercise routines (because this increases your metabolism). You should have no problem with learning the fastest way to lose fat if the program focuses on both diet and exercise.


Read Also About The Truth On Fat Loss And How To Achieve It

The Truth Of FAT LOSS

FAT LOSS - The Truth On Fat Loss And How To Achieve It!
By Mandy Gibbons

Fat Loss in General

This morning I conducted a "search" on the term fat loss. "Fat Loss" and "Fat Loss Supplements", being the most popular, came up with a combined whopping 20128 searches that people had conducted. You think that's mind-blowing? Get a load of this... I then typed in "fat loss" into a popular search engine and - hold onto your hats - 22,500,000 results came up for that phrase! Told ya you'd be shocked! So why is it that fat loss, and reducing body fat, related information and products are so much in demand, yet obesity and being overweight are on the up and up - and are actually at the highest rate ever? With the health and fitness industry booming it seems absurd that this is occurring. What the heck is happening, folks?

Quick Note: Fat Loss is not the same as Weight Loss
Please don't get the two confused. Weight loss is "overall" loss of body weight where Fat Loss is based on reducing body fat.

Temptation and Obstacles Effecting Your Attempts at Fat Loss

The fact is that losing body fat is not easy. We are tempted every day with fatty and sugary foods with super deals of quick easy meals involving drive through access and home delivery. These fast food meals are "fast" and often "affordable" with meal deals for a family of four sometimes costing under $10 - $12. Who wouldn't pass this up! Before you know it, it's the end of the day, the family is hungry, dinner time is drawing nigh and your beat. I can fully understand why people choose this option when our lifestyles are so hectic.

The Alcohol "Social and Relaxation" Temptation

An odd heading for this paragraph, I know, but I needed to draw your attention to the fact that alcohol will not help your fat loss efforts. I know we hear the saying so often that "doctors say that it's healthy to have one or two wines per day", however this is in regards to the properties of red wine assisting in the prevention of clogged arteries - not a fat loss miracle! If red wine is necessary for medicinal purposes and perscribed by a doctor then obviously your health comes first. However the topic here is fat loss...

My views are "everything in moderation". BUT I DO KNOW THAT if you want to make a genuine effort to lose body fat that a couple of alcoholic drinks per day could easily effect your fat loss attempts. So unless your's is the case above then I would seriously think about "cutting back". Just going without those few EXTRA drinks after work or consuming less alcohol at social gatherings can make a considerable difference to how much body fat you lose.

Quit Fooling Yourself

Do not fool yourself by thinking that if you just exercise for one extra session per week you can rid yourself of ALL those extra calorie packed fatty, sugary foods or alchohol. Unfortunately our bodies aren't that easily fixed.

Why Most People Don't Succeed at Losing Body Fat

Other than the temptations mentioned above people tend not to succeed at fat loss because they are either not committed, not well informed on fat loss or they are committed for the wrong reasons. In other words you either aren't abiding by the rules, or have been mislead by some other belief, OR you are trying to lose body fat because you are trying to keep other people happy rather than yourself.

Making Sure You are Trying to Lose Body Fat to Please YOU, Not Everyone Else.

Think about why it is you want to lose body fat. Make sure you really want to put in 100% effort.. You want to feel great about making this decision not obliged to do it. Losing body fat can help increase your self-esteem as well as boosting your health so giving it your best shot with a positive frame of mind is always the "way to go".

Things that You Should Do Before You Get Started!

Being organised with food preparation is very very important. It is exhausting coming home after a long day and realising you have to then magically put something together for dinner (amongst other things) You can bet the children would jump for joy if you offered them Mac's - added bonus... there's no washing up the dishes after dinner either...Sound familiar?

First you may want to make notes on what time of the day, when and where that you will most probably find it the most difficult to stick to this program. If, say for instance, "calling in at the drive thru for fast food on the way home from work or picking the children up" is where you find that you are most likely to go wrong with your eating plan then be prepared for it by making the appropriate changes. eg Having a meal which is already partly prepared in the fridge so that it will only take an extra 10 - 15 minutes to cook.

Re-orgnanising Your Lifestyle - Don't Make it Difficult on Yourself!

Re-orgnanising your lifestyle may be quite a challenge for most people and families. But if you want to succeed at fat loss I am sure you want to be able to do it without tearing your hair out. Your goal is to re-arrange and plan your day so that you, your family and your new lifestyle can run smoothly. Such as planning your low-fat meals and recipes in a diary. Planning your grocery shop with a shopping list to prevent you from buying unnecessary junk food is also a great idea. Pre-preparing meals, making appointments for your exercise time slot etc all needs to be written into your appointment book or diary. You can tick each appointment off as the day progresses. When planning your shopping list remember, that unless you have the time, don't go getting all creative with lowfat banquets etc for lunches and dinner. Choose simple to prepare ingredients and meals.

What Exercise Should I be Performing to Burn Body Fat?

Mostly it depends on your fitness level and if you have any type of injuries, back pain or medical conditions that may affect what you can and can't do. Make sure you check with your doctor first before starting any type of exercise or eating program, so he / she can indicate and provide you with a letter verifying that it is "ok" for you to start exercising and at what level. One more point... If you're attending a gym or purchasing gym equipment please make the effort to ensure that your fitness level is suited to the equipment or program you're performing. If in doubt seek advice from a professional - don't just assume because your next door neighbour or friend does it you can.

Different Types of Exercising for Burning Body Fat

There are plenty of ways to exercise to burn off body fat. Sure cardiovascular exercise via treadmills and indoor cycles are great but if you really want to ramp things up a notch then try using machines that use both your upper and lower body. Why? Because you're exerting yourself further in turn burning off more calories. If you enjoy being outdoors then walking, jogging, running, roller blading - just to name a few - are also great. Finding an activity that suits your body's needs and fitness level is important.

Weight or resistance training is a huge plus when it comes to cutting back bodyfat. Did you know that the more lean muscle mass you have the more calories you burn? This means that your body can burn more calories day and night - that's right - even while you're sleeping!

To maximise your potential to burn off calories much more efficiently include weight / resistance training AND cardio into your program.

I've included some examples of training routines to give you an idea of a typical program to help combat body fat. For those of you who are genetically gifted with lean muscle and a higher metabolism OR who aren't too keen on getting lean then as low as two cardio sessions per week can be ample.
Click here to view them: Fat Loss Training Routines

The Wrong Program for You: A Common Mistake that Leads to Lack of Fat Loss

Have you ever read a successful fat loss story that you, and everyone else you know, tried only to find that it didn't work that well for you or them? Did you stop to think that maybe the person in the success story had their program specifically designed for their body type, not yours! If you really want to "kick some fat loss butt" you need a program that is designed to suit your body type and fitness level. Don't expect super results from a program that someone else used, remember they may have had a different metabolism, fitness level, body shape and eating program to you, which makes it very difficult for you to reach the same levels of fatloss as they did.

Where to go from here...
After reading this article you should have a greater knowledge of where you may be going wrong with your fat loss or how to get started on a new fat loss program.

I look forward to seeing you again soon.

Happy Training!