The Xtreme Fat Loss Diet, recently released by Joel Marion and John Romaniello, has put out claims to be the fastest fat loss program in existence. Pushing out numbers like 25 pounds lost in 25 days is something that’s hard to beat. Frankly, with all of the overinflated, over hyped diets and systems recently, it’s hard to believe any of these claims anymore. Does the Xtreme Fat Loss Diet stand out from the rest of the pack?

I believe it does. Both John and Joel have put out extremely successful products on the topic of weight loss before, including Cheat Your Way Thin, widely loved by dieters everywhere. If that’s not enough base credibility, it was tested by fitness model Vince DelMonte to get in shape for an upcoming photo shoot. His photographers were not disappointed.

How does it work? Everyone seemed to enjoy the concept of the cheat day so much that Joel refined it and incorporated a specified training system around it. Instead of the cheat day adding a bit of fat in order to keep up metabolism, it now can be used to pack on muscle and rev up your metabolism even more for the coming week.

These cheat days come every five days, and utilize other little-known concepts, such as exhaustion of your glycogen stores prior to your cheat day to avoid any fat gain.

John Romaniello has created unique workouts that synergize with this diet system to produce maximum results. These specialized workouts haven’t been shown anywhere else. They’re rather impressive when you see them.

The Xtreme Fat Loss Diet system eliminates the guesswork and gives you a simple step by step guide to follow, and it’s guaranteed to work. But do notice I said simple, not easy. Extreme gets thrown around a lot these days casually, but this is the real deal. You have to put in real effort to get the real results. After all, losing a pound per day is nothing to laugh at.

This is an excellent system, but it isn’t for everyone. Don’t get it if you aren’t willing to put in the necessary effort. Don’t get it if you aren’t ready to drop huge amounts of body fat and be accused by your envious friends of getting liposuction. Otherwise, jump on the bandwagon and grab yourself a copy.

If you don’t need to lose a full 25 pounds, you can still use this to get to the point you want. There are also 7 bonuses to the core package to help ensure that you get there as fast as possible.

In order to make the most of your weight loss program, finding the most effective ways to burn fat will maximize your results and minimize your waistline! Follow these 10 tips for fat burning if you want to lose weight and lead a healthier way of life.

1.) Drink More Water

One of the best weight loss secrets is to ditch the sodas and stick to water! Experts say you should drink approximately eight glasses of water a day to stay hydrated and healthy. Instead of turning to calorie-laden or sugar-rich drinks, grab a refreshing glass of water. In addition to flushing toxins out of your system, drinking water encourages you to build muscle.

2.) Eat More Meals

A traditional three-meals-a-day plan just will not cut it if you are in the market to burn fat. Your body is not able to metabolize large meals and will quickly turn any excess into fat. Many experts believe you should eat six small meals a day. Be sure you cut back on your food consumption at each meal, or else you will be doubling your intake–and doubling your fat storage!

3.) Work Out with Weights

One great way to maximize the amount of fat you are burning is to add a weight program to your work out routine. Weight training will not only tone your physique, but will strengthen your body and improve your general health. Lifting weights will also burn calories and fat more quickly than traditional exercising, and it will also boost your metabolism.

4.) Choose Protein

Choose protein-laden foods for boosting your metabolism and enabling your body to burn fat rapidly. In addition to burning fat, consuming a protein-enriched diet will help you rebuild muscle after work outs and maintain leanness of that muscle. Wisely choose proteins for your diet. Take great care to pick proteins low in fat so you do not consume extra calories.

5.) Cut Calories Wisely

It may be tempting to drastically cut your calorie intake when starting a healthy lifestyle. Instead, use a step method when cutting your calorie intake to minimize risk. Reducing calories too quickly results in your body rapidly burning all available calories, which will lower your metabolism. Furthermore, you are more likely to maintain your healthy lifestyle through this step method.

6.) Reward Yourself

When it comes to successfully dieting to burn the most fat, be sure to reward yourself. Everyone has temptations and favorite treats–so allow indulgence. You will be less likely to cheat on your new diet if you grant yourself small rewards. If you are a chocolate lover, treat yourself to a small square of chocolate or single chocolate kiss each evening.

7.) Avoid Marathon Work Outs

The biggest mistake people make when looking to burn fat and lose weight is to have one long, extensive work out session. Instead, break up your work out plan into small chunks throughout the day. Take a brisk walk in the morning, enjoy a work out at lunch, and then exercise more in the evening. In addition to staying active all day long, breaking up your work out will better maintain your metabolism.

8.) Mix It Up

Choosing to engage in a variety of quality exercises will keep your interest and best allow you to maintain your goal of burning fat. Instead of doing the same exercises each day–mix it up! Opt to swim laps one day, jog another, and bike the next. Rotating your activities will not only allow you to experience a variety of athletics, it will also allow you to better tone your body.

9.) Skip Happy Hour

For those individuals who want to burn fat quickly, avoid alcohol. Rich in sugars and carbohydrates, alcohol is a calorie-rich substance. These empty calories can add up quickly and take away from necessary nutrients that should be included in your daily diet. Furthermore, alcohol acts as an inhibitor for burning fat, allowing your body to store it more quickly.

10.) Try a Low GI Diet

A low GI diet is an excellent method of burning fat quickly. This diet encourages individuals to consume high amounts of foods with low rankings on the Glycemic Index. These foods are nutritious and will aid your body in burning fats and calories at a quicker pace. This diet includes many of your favorite fruits, vegetable, meats, dairy, and grain products.

Copyright 2005 Wesley Atkins

Weight loss is slow and steady with weight lifting exercises. You can lose weight with weight lifting exercises combined with Proactol weight loss pills. However, a pragmatic and consistent application of Proactol weight loss device and weight lifting exercises is required for long lasting weight loss results. Most people will practice cardiovascular activities and forget about weight lifting exercises when it comes to weight loss. Many trainers say that aerobic exercises burn off fat and weightlifting is only used to build muscle bulk. This statement is not entirely correct because the more muscle mass one acquires through weight lifting exercises, the more he|she will burn calories …even at rest. We see a growing trend from cardiovascular training towards weight and strength training.

According to a study by the Fitness Products Council and Sporting Goods Manufacturers, the number of people lifting free weights has increased 76 percent in the past decade. Right now, weight lifting is among the most popular sports in North America. This change is for the best because cardiovascular activity combined with weight training will result in much more effective weight loss. Cardiovascular exercises will raise muscle metabolism during the activity and for a short time after the exercise session.

Weight lifting exercises, on the other hand, will raise your muscle metabolism during the exercise session, and for a long time after the exercise session. Some high intensity trainers have even seen their metabolism rise for several days following their training session. Performing adequate weight lifting exercises should limit your repetitions anywhere from 1 to 20 (more or less). Such resistance on muscles will make their tissue leaner and stronger. The muscle development will take place during the rest period following the resistance training. Therefore sufficient rest periods are essential after weight lifting exercises.

Whether your goal is to tone or build muscles or lose weight, it is important to know what happens during the muscle training process. When lifting weights, muscle tissues are torn apart (at the microscopic level) from the stress, and it’s in the recuperation period that your muscles become stronger and therefore able to support the extra stress. Usually the recuperation period required is 24 to 48 hours after each weight lifting activity.

During the recuperation period, the muscle metabolism is still burning energy, and that’s when it’s time to perform cardiovascular activities. Carrying out high repetitions of the same movement will tire the body on a different basis. Combining low repetition exercises (weight lifting) with high repetition cardiovascular exercise will stress muscles in a complementary way to increase the total weight losing effect.

Anybody who debates the fact that weight lifting exercises don’t help people lose weight and fat should lift weights for one hour and see their heart rate go through the roof. Simply look at athletes who specialize in short, intense bursts of energy and you still see that they are very low in body fat. Combine Proactol weight loss product with weight lifting exercises and you get the best of two worlds-you lose weight easily and you tone and build your muscles.

The point is to combine a weight lifting routine with a good cardiovascular workout to increase muscle metabolism and total fat burning ratio. Proactol further assists after you have achieved your ideal weight to help maintain that weight by burning 28% of your dietary fat intake [this has been clinically proven]. This property of Proactol as well as acting as appetite suppressant, helps you maintain your ideal weight.

An important factor to consider when trying to lose weight is that lots of muscle mass can be lost as a result. As muscle mass will keep your metabolism high, try to avoid quick weight loss through miracle diets or starvation. This weight loss will be regained just as quickly. Instead, opt for a gradual fat loss routine by combining weight training and cardiovascular activities, and allow muscle mass to build up and increase your metabolism. Results may take a little longer , but they will last for a longer period of time.

Proactol clinically proven fat binder helps you lose weight without unpleasant side effects. Proactol weight loss pills contain hoodia gordonii cactus plant extract noted for its appetite suppressing qualities. Therefore, proactol weight loss pill is an appetite suppressant. Proactol helps you lose weight and maintain your ideal weight by binding up to 28% of your dietary fat intake. Learn more about Proactol and how proactol helps you lose weight.

It would actually not be too far from the truth to insinuate that the high level of obesity in western societies including the United States is closely correlated to a growing trend of bad dietary practices especially the consumption of high-fat and high glycemic index carbohydrate foods. With the rate of eating out increasing by the day, the consumption of unhealthy calorie dense foods such as burgers and fries have become the order of the day.

Dietary fats are generally energy-dense foods with about 9 calories per gram and produces about twice the calories per gram of carbohydrate and protein. It is therefore easy to see why the amount of calories from consuming excessive fat-containing foods can quickly add up to very significant figures.

With all the negative criticisms and reviews about dietary fats in general, it would therefore seem that high-fat diets will do nothing more than cause obesity, cancer, and heart-related diseases. There is no gainsaying these facts as they remain true to a large extent but however cease to be if there is a significant reduction in the amount of consumed carbohydrate foods to prompt a state of ketosis.

Essentially, this concept is what led to the development of what is today known as high-fat low-carbohydrate diet. Losing weight through a high-fat low-carbohydrate diet has been shown to lower triglycerides (a type of blood fat), decrease insulin resistance, and also lower blood pressure.

While the use of a high-fat diet to lose weight may sound more than paradoxical, it is nonetheless true. But then, how and what exactly makes this possible considering all the harmful effects of high-fat consumption?

To begin with, it would be important to first understand which food category has the propensity to actually cause the most body fat storage. Simple sugars and starches from carbohydrate-containing foods readily comes to mind as they are converted into fast burning energy in the form of glucose which is generally considered to be the body’s preferred source of energy.

The liver cells are known to convert and store about one-third while the muscle cells about two-third of the available glucose in the bloodstream into a storage form known as glycogen (a mixture of glucose and water) which serves as the body’s auxiliary energy source and which is only released when the body needs fast burning energy during any possible “fight or flight” situation. Any excess glucose in the bloodstream is however converted to and stored as fat in adipose tissues (fat cells).

The storage of glucose as fat in the body is made possible by a hormone known as insulin. Whenever there is too much glucose in the bloodstream, specialized cells in the pancreas secretes insulin which subsequently stimulates insulin receptors on cell membranes to absorb the excess glucose from the bloodstream and store it as fat within the cell. However, if insulin level remains constant or reduced to a certain extent, the body stops converting and storing glucose as fat. One of the impacts of a high-fat low-carbohydrate diet is therefore the reduction of insulin production caused by the reduction of carbohydrate consumption.

However, the main effect and in fact main objective of a high-fat low-carbohydrate diet is to induce a condition known as ketosis. Ketosis is a condition whereby the body is practically being forced into breaking down its fat stores as a means of generating energy to meet its energy requirements due to the low availability of glucose in the bloodstream. Ketosis occurs mostly during periods of prolonged starvation but can be induced when large amounts of fats or proteins are eaten in the absence of carbohydrates.

Due to the low glucose level in the bloodstream resulting from reduced carbohydrate consumption, the body has only two other alternatives available, fats and proteins, for its energy supply. Considering the fact that protein is not actually stored in the body in a combustible energy form as their resultant amino acids are metabolized within a few hours after digestion, protein is therefore generally viewed as an inefficient alternative source of energy for body especially in a state of ketosis. Consequently, the body turns to breaking down its fat stores in order to meet its energy requirements.

While ketone bodies (by-products of ketosis) are normally oxidized quickly to water and carbon dioxide and excreted in the urine, however, the overproduction occasioned by the increased fat metabolism initiated by the onset of ketosis increases the body’s acidity level. In order to reduce the acidity level, the body uses more of its water reserves from cells to flush out the accumulated ketones. The resultant water loss easily reflects on the scale and is what initially shows as weight loss during the initial stages of utilizing a high-fat low-carbohydrate diet.

The combination of these three effects: the stable insulin levels occasioned by the reduced blood glucose level; the fat-burning state of ketosis; and the loss of water from body cells makes high-fat low-carbohydrate diets to generally cause rapid weight loss.

However, most high-fat low-carbohydrate diets defer in the amount of daily carbohydrate allowance but generally limit it to between 25 and 45 grams of carbohydrate per day at the beginning of the diet to induce the state of ketosis. Other than the initial phase of the diet that normally causes rapid weight loss because of the induced ketosis, most high-fat low-carbohydrate diets incorporate about three or more additional phases to achieve their weight loss effects.

While the first phase normally lasts for about two weeks and allows the fewest daily amounts of carbohydrates, the subsequent phases however steadily allow the increase in the amount of consumed carbohydrates until the dieter achieves his or her desired weight loss goals.

It is however important that dieters drink a lot of water whenever using a high-fat low-carbohydrate diet in order to avoid dehydration and also to flush out the accumulated ketones in the body. Equally, individuals with kidney problems should avoid using a high-fat low-carbohydrate diet because of the enormous strain that might be exerted on the kidneys in flushing out the ketone bodies.

Consequently, one of the major underlying principle of most high-fat low-carbohydrate diets is the assertion that it is not actually fat or even calories that lead to weight gain, but rather an inefficient or unhealthy insulin cycle.

However, most nutritionists are of the opinion that weight loss, whether through utilizing a high-fat low-carbohydrate diet or any other diet, is caused because of reduction in calories resulting from the elimination of an entire food group from the diet and not because of any metabolic change initiated by the diet itself.

Do you really want to drop the pounds fast? These natural fat loss tips will only help those who are willing to put forth the effort to force the fat to melt off fast. Determination plays a huge part in achieving that toned and lean body. Here are some of the tips that are used my many weight loss dieters.

#1 Set realistic goals

If you want to lose motivation, the best way to do that is to set unrealistic goals for yourself. If your goal is to lose 10 pounds a week, and you fall short and only lose 4 pounds, you’ll get pretty disappointed and less motivated.

First you should ask yourself a few simple questions before you begin dieting- like how much you want to lose a month or a week.

Then ask yourself, “are these goals realistic, can I really lose this much in a week, or month?” If you set goals that are too high, you will get frustrated if those goals aren’t achieved, and you may even be doing good, but you may not see that.

#2 Change your life

Serious dieters makes all the necessary changes to reach their goals a lot faster. One thing you should do is get rid of all your sodas, sweetened teas, pork, junk food, and anything that contains sugar and excess salt like chips.

#3 Eat a big breakfast

Never skip breakfast. It is a big mistake that many people make. Breakfast just happens to be the most important meal of the day because it gives us that constant daily energy to get through the day and plus it could help keep us from over eating later in the day or late at night.

#4 Eat water filled fruits

Eating watermelon and other water filled fruits are one of the best ways to lose weight because it helps keep us full for a while and at the same time it makes it easier for our body to digest food properly which gives us a less chance to gain weight from the foods we eat. It’s a great fat burner.

Fat burning is a vital component of a health and fitness program. If you have excessive fat on your body then you are at risk of many health issues such as diabetes and heart disease. The best fat burning exercise will burn maximum fat and work to increase your lean muscle. By building muscle, you are able to burn fat much quicker.

Fat burning exercises include cardiovascular exercises like running and cycling as well as resistance training with weights. A combination of these two training methods, coupled with healthy food and reducing junk food, results in fat loss. There is no magic formula to weight loss – just some hard work and common sense.

The best fat burning exercise intensity will greatly depend on your body type and your metabolism. Some people can lose fat easily, others find it more of a challenge. The key is to overcome any difficulties and do what you have to do to lose that excess weight. After all, your life depends on it.

As mentioned, combining resistance training with cardio exercises is the secret to weight loss. Sure, it is possible to lose fat just by running everyday. But you will not be toning your muscles and it will take much longer to lose the fat. By forming lean muscle tissue in place of fat, the fat burns faster. Strength exercises can be as simple as lifting dumb bells several times a week, but for best results you will need to visit a gym and form a routine using the various types of strength training machines. Each machine targets a different body part, so try and focus primarily on the upper arms, stomach, thighs and buttock area. These are the prime fat storage areas of the body so by targeting these in your weight training, you speed up that fat loss process significantly.

Rather than relying on scales to measure your progress, use a body fat monitor instead. Remember that when building muscle your muscle can replace the fat. This can mean that the numbers on the scales don’t reduce by a whole lot, but that is ok. What you are aiming for is a reduction in body fat. By using a body fat monitor instead of scales you are tracking the vital statistics and not just empty numbers.

As you work out regularly you will notice your appetite increase. This is normal and by filling up on healthy foods rather than junk, you will assist your body in the muscle building and fat loss process.

Conducting fat burning exercises can be strenuous but can be a little fun as well. Do you run on a treadmill? Do you use an elliptical machine? Do you use stairs, a stationary bicycle? Cardio exercises are great for fat burning but you need more than just running. You need to expand your idea of fat burning exercises.

Exercises for fat burning are numerous. For a total body work-out I recommend aerobics. There are thousands of places that offer aerobic exercise classes.

Running on a treadmill is also a very popular method of fat burning. With modern day treadmills you can set up any program for your exercise session. You can do a fast paced run on an incline of zero, or you can max out the incline so you are in essence running up a steep hill. Flat surfaces offer less resistance as opposed to steep inclines. You can burn more calories in a shorter distance running uphill. You can do interval training on a treadmill that lets you run at a moderate pace for a determined distance, then at random intervals the treadmill picks up speed as if sprinting. This method is very effective at burning more calories without you realizing it.

If you want to get out in the fresh air and look at some scenery while you burn fat, go on an outdoor jog around the neighborhood. You get fresh air in your lungs and you get the sense of getting somewhere. Running outdoors, in my opinion, is better for you because there are natural inclines and lowering of elevations while you run.

One other method of fat burning exercise is the use of the ever popular elliptical machine. This machine operates the same way as the treadmill does, but is less jarring on your knees. When you exercise on the elliptical machine you can make yourself go faster by using the handles. I don’t recommend you do this too much. When you get off the elliptical machine be careful, your legs will want to go faster than you do.

Running up the stairs is another great way to burn fat. By running three flights of stairs up and down you are increasing your heart rate which then causes energy to burn. The human body uses carbohydrates first, then fat so keep your carbohydrate intake to a minimum.

Finally a lesser known way to burn fat is to lift weights. Lift light weights using a higher repetition number. This action causes your body’s metabolism to increase for at least 48 hours. Remember, fat burning is not just about exercise. You have to decrease your calorie intake at the same time as increasing your calorie burn. This is the formula for weight loss.

In this article I am going to share with you the best fat

loss diet you could possibly ask for that is going to help

you to achieve your fat loss goals so that you can maintain

and live a healthy life. The diet recommended below has

worked for me and many others throughout the world.

If you don’t already know, a pound of fat equals

approximately 3500 calories. Your objective should

be to lose around two pounds a week, which comes

out to about 7000 calories a week. You want to do this

by creating a calorie deficit of around 500 calories

a day.

The first thing you are going to want to do is to

calculate your BMR(basal metabolic rate). This

is the amount of calories that your body burns a

day in order to function properly. This is the amount of

calories a day your body burns without any exercise

required. As a rule of thumb, the most basic way to

calculate this is to take your body weight and multiply

it by 15.

Ex: So if you are 200 pounds X 15= 2500.

2500 would be the amount of calories your body

naturally burns everyday.

The next thing you want to do is multiply your BMR

by your activity modifier. Below are some of the

activity modifier listings.

-(little are no exercise) AM(activity modifier)= 1.2

-(light exercise- 1-2 days/week) AM= 1.375

-(moderately active-3-5 days/week) AM= 1.55

-(very active- 6-7 days/week) AM= 1.725

So let’s say that you are moderately active. We

are going to take the 2500 calories that we already

calculated and multiply it by 1.55.

It’ll look like this.

2500×1.55=3875

So, 3875 calories is the amount of calories that my

body consumes everyday, assuming that I am moderately

active. With that said the next thing that we want to

do is take that number and subtract 500 calories

from it.

3875-500= 3375

With that done, we have created the calorie

deficit that we needed, which was 500 a day.

So the amount of calories that we want to take in

on a daily basis, assuming we weight 200 pounds

and are moderately active is 3375 calories a day.

This gives us approximately our 7000 calorie a week

deficit.

The way I like to divide these calories in to meals, is

to have 6 smaller meals a day. so 3375/6=562 calories

a meal. If you do the math, you’ll see that this all makes

since. Again, this is the diet plan that has allowed me

to lose the weight I wanted to lose.

The important thing now is to know what to eat.

Each of your meals should be proportioned correctly.

During each of your meals you should be eating

40% protein, 40% carbs, and 20% natural fats.

However, it is optional during your late night meals

if you want to consume carbs or not. Most of the time,

I leave them out of the last two meals of the day. With that said, if you follow this plan, you will

most definitely lose the fat you are looking to lose.

I wish you the best of luck on your fat loss journey!

If you feel that your physical condition is not exactly as you would wish it was because you have extra fat, you should consider losing it through weight lifting. Many people associate weight building with body builders, but this should not be taken as a way to get very muscular and strong. Controlled weight lifting is one of the most effective ways to lose weight and keep it down. It is suitable for people over the age of 12, both male and female.

Step 1: get clearance from a doctor
Before getting into the weightlifting program, it is vital to get a medical clearance from a doctor to be sure that you have no unknown or underlying issues with your health that may pose a risk while training. Even if you feel or look perfectly fine, it is always advisable to get this clearance to be sure that you will be in a position to exercise regularly and can take pressure that may be applied on you by your trainer.

Step 2: Start with three to four dumbbell weightlifting sessions
If you have easy access to weightlifting machines at the gym, you can easily do dumbbell lifting casually at first. This can be three to four sessions to start with but you can increase with time. At home, you can perform dumbbell sessions while watching TV or listening to music to help you take your mind off the strain.

Step 3: Move more even when not exercising
At times when you are not training, it is beneficial to physically move more because it also contributes to your weight loss. For instance, at your place of work or college, if you have to get to a higher floor in a storey building, you should take the stairs instead of the lift. When you have extra time at home in the evening, walk the dog or jog to burn more calories.

Step 4: Walk more often
You should mix walking with jogging whenever you can. You can start small; walking for ten minutes a day for the first week and increase this to about one hour in your third or fourth week. You can do this either outside in the park, around the neighborhood or using a treadmill.

Step 5: Perform Circuit training sessions
A good circuit program combines dumbbell weightlifting with rapid movements between exercises. At the beginning, you can perform one circuit program each week, then two, three up to six sessions a week when your body is fully adapted to the training.

Besides these training programs, it is vital that you eat healthy food to avoid gaining the same calories you burn in your training exercises. The basis of healthy eating should be:

i) Your meals should have moderately low fat but with high fiber contents. Animal fats should be kept at the minimum.
ii) Do away with refined food like cakes, sugar drinks sweets, biscuits and white bread
iii) Maintain a low-carb diet but do not go too low either. You need energy for daily practice but ensure that the food you take contains good fat.
iv) Instead of yogurt, soy, cheese or full-fat milk, choose low fat dairy products in your diet.
v) Eat lots of fruits, beans, seeds, nuts, grain bread and cereals.
vi) Always go for lean, low fat meat or vegetarian meals. Keep the consumption of fast foods to the minimum.

Here are 15 random fat loss tips that will help you to get into the best shape of your life. There is no particular subject for these tips, they cover diet, exercise, rest and anything else that can help you to lose body fat.

1) Drink enough water – If you are dehydrated which is very easy to do if you aren’t careful, your metabolism will slow down. This is because every single chemical reaction that takes place in your body requires water to do so. This includes the burning of body fat. To find out how much water you should be drinking take your body weight in kgs and multiply it by.033. Your answer is how many litres you should go through in a day.

2) Exercise little and often – A long drawn out session will end up losing its intensity and also leave you with elevated cortisol levels and reduced testosterone. This will waste away muscle, which lowers your metabolism and then body fat storage is next!

3) Don’t be afraid of fats – Your body requires fats in your diet, they are not just essential for optimal health but are essential for you to live! We have been eating high fat diets for thousands of years and have been extremely healthy. Its only recently that everyone has been cutting fats right back in our diet and now degenerative diseases are very common. Eat foods like eggs, meat, raw milk and butter to get your

4) Use whole body exercises – Muscles burn a lot of energy when they work. So the more muscle you work, the more calories you will burn. Also the more muscle you train, the more muscle you will grow which means your resting metabolism will be higher.

5) Cut back on carbs – The majority of people are eating far too many carbohydrates than they need to. The carbohydrates are then turned into fat and stored in the body. Without really making many other changes to your diet, if you cut back on carbohydrates you may find you lose weight with just that.

6) Improve your posture – When your posture is bad your causing a lot of stress on your body. This raises your cortisol and leads to stored fat and loss in muscle. Also you are fat more likely to become injured during training when your posture is bad which will mean you are unable to train. If your not able to train then there will not be much progress in getting the physique you are after.

7) Eliminate processed foods and sugar – There really doesn’t need to be much of an explanation to this. These are not only two of the worst things you can do for fat loss but also for your health. Cut them out of your diet and see the benefits in a very short space of time.

8) Protein and fat for breakfast – If you have a breakfast that is high in protein and fat you are likely to stay fuller for longer. Your concentration, mood and energy will be nice and high for most of the day if you do this. Your neurological system is set up for the day when you have a good breakfast. If you opt for cereal and juice you will end up hungry, grumpy, sleepy and ultimately fat!

9) Asleep by 10.30 – From about 10.30 to 2.30 your body is going through physical repair. After this you enter mental repair. So if your going to bed at 12 or 1 you are missing almost all of your physical repair which leaves you very little potential to burn that body fat and build some muscle.

10) Cut back on cardiovascular training – To get long term fat loss its important that you build some muscle so that your metabolism is nice and high. If you just do cardiovascular training you will waste away your muscle and lower your metabolism. You will also end up raising your already high cortisol which can further lead to a physique you do not want.

11) Reduce your stress – This point is pretty much related to every other tip in this article. Stress is stress! Doesn’t matter if its physical stress, mental stress, poor nutrition causing stress to the body or electrical stress. All this stress adds up and places your hormones totally out of whack. And yes you guessed it, this will lead to more fat and less muscle.

12) Don’t do sit ups for reduced belly fat – You must know by now that doing hundreds of sit ups per day will not burn extra body fat from your mid section. Exercising your whole body is the quickest way to burn fat from your mid section. When it comes to stomach exercises just stick with a hard exercise that limits you to 8-12 reps as your abdominals respond best to these ranges.

13) Supplement with cod liver oil – Cod liver oil provides us with omega 3 fatty acids which pretty much all of us are deficient in. Not only this but cod liver oil provides vitamin A and D in high quantities which we are also often deficient in. There are just so many benefits to taking cod liver oil that it comes right at the top of the most important supplements you could take.

14) Eliminate alcohol – Alcohol is a poison. Yes there are benefits to drinking a small amount of red wine such as the antioxidants. But you can get enough antioxidants from things like berries. Cut alcohol and within a few weeks you will be loving the results.

15) Stop spending time on your computer! – Yes i’m serious. Stop reading this article right now. Don’t spend another few hours surfing the internet looking for ways to pass the time. If you have just read this article and think your motivated to make a change then prove it right now! Get up and do some exercise. Just 20 minutes of press ups, lunges, squats, jump squats, burpees etc.

Good luck!