Training and nutrition towards fat loss

1. You would reduce your caloric intake below maintenance levels to promote fat burning.

2. You would reduce the rest periods between sets in your weight training to increase the intensity of the workload and boost your metabolism.

3. You would increase your training volume, performing more sets for each body part.

4. You would not push your body to muscular failure – pushing to failure can be too stressful to the muscles when on a reduced-calorie diet. Stop one rep short of this point.

5. You would include cardio training, preferably High Intensity Interval Training for best results, to burn calories and further boost your metabolism.

6. It is best to follow a low-carb diet during this time for maximum effectiveness. Eating this way will be especially powerful when you switch to the next phase of the program.

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Fast foods..Fast growing calories..

Most restaurants are aware of the growing trend in healthy eating so many have low-fat and low-calorie foods already incorporated into their menus. If they don’t offer low-fat and low-calorie foods, find out if they offer low-fat and low-calorie condiments. Ask for light mayo and light salad dressing, or low-fat cheese and turkey bacon instead of the more traditional choices.

It isn’t necessary to completely eliminate fast foods from your diet. After all, who can go without a Tommy’s burger forever, right? What you should consider, is limiting your portions. Stay away from supersize combo meals, or share a combo with a friend. This way, you still get your fast food fix, but with half the guilt and calories.

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Right amount of food plate...

Practicing portion control can be a helpful tactic in any weight-loss program. However, it can be difficult to manage your portions when they are being served on huge plates. Serve dinner on salad plates instead of the usual dinner plates. At the same time, use smaller (6 or 8 ounce) cups or glasses for your coffees and drinks.

Turn your kitchen into a restaurant. Don’t serve food in huge bowls and platters that allow people to serve themselves – this often leads to overeating. Instead, serve dinner already on the plate. When you’re done eating, you’re done eating. There are no seconds, though you could always lick the plate.

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Don't eat everthing on a Holiday or Weekends..

Don’t eat white after Labor Day. Eliminate white foods like sugar and flour from your diet. Replace regular white bread with whole wheat bread, and substitute traditional pasta for a wheat pasta. They really don’t taste so bad.

Go nuts! Eating peanuts, which contain high levels of unsaturated fats, can actually lower your cholesterol levels, suppress your appetite, and decrease your risk of developing heart disease.

Don’t use the weekend as a chance to fill up on food. Most people do a great job of watching what they eat during the week, only to let it all go out the window on the weekend. Instead, consider using the weekend as your chance to do something active.

Make nutrition and exercise a family affair. Though not everyone in your family may be overweight, everyone can certainly benefit from a better diet and from increased exercise. Get everyone to stop eating unhealthy food, and encourage everyone to exercise.

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Foods and Liquids to stay away from..

The audio program provides an exhaustive list of items that cause your body to age at a seemingly faster rate. These are foods and liquids you want to avoid at all costs, and while there isn’t enough space here to provide the full list, I’ll provide you with a somewhat smaller version so you can get started. Here you go:

• Chocolate, candy, cookies and other, similar foods with high sugar content cause the body to store harmful acids.
• Breads, rolls, and pastries are serious offenders and are notorious for packing on the weight.
• Beer, wine, and liquor.
• Spaghetti sauce, mayonnaise, ketchup, salad dressing, and most other condiments – it’s the little things, such as these, that most people don’t think about while preparing their food. You can ruin a nice, healthy salad by drowning it in dressing.
• Processed meat, like most lunchmeats, are full of ingredients that will just bloat your body with acid.
• Soda, whether you drink lemon-lime, cola, or even root beer, you are harming your body. In addition to causing the acidic buildup, sodas also cause you to gain weight.

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Here are the seven reasons the dieters were successful

1. The dieters accepted failure and kept on trying.

2. The dieters did not deny themselves--they indulged from time to time.

3. They weighed themselves often.

4. They exercised one hour a day.

5. They added little bits of activity into their daily life.

6. They followed a high carb and low fat diet.

7. They ate 5 meals a day.

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Proper Elimination

Throughout the years our body’s have digested and assimilated hundreds of thousands of pounds of food. Amazing! But, what is most important to understand is that unless we have consumed the correct foods, our body’s probably have not entirely digested everything, at least not yet.

When life began for us, our system was clean and efficient in the way that it processed what we ate. As we entered our teens and our hormones started kicking in, the way that our digestive system reacted to the foods we consumed changed.

As we pass our teens and enter into adulthood our enzyme production changes. And as we enter every stage of life the way that our body reacts to food changes. Doesn’t it make sense that our eating habits should also change. Has it? If you’re like 99% of Americans, the answers is, no.

You see, each time our body goes through a change, no matter how big of small, the consistency and the concentration of enzymes in our systems also change. Meaning that we must either change the way that we eat, or continuously clean out our digestive tracts.

The latter is much easier!

Changing the way that we eat would entail: first monitoring our cyclical tendencies, to show when we needed to change, and then testing out how different foods affected us. By the time that we tested out all of the foods thoroughly enough, our body’s would most likely have entered into another stage, and it would be time to start the whole process over again. Rather than going through all that, you could easily keep your digestive system clean by fasting once per week.

When the human body is given the wrong foods on a regular basis it tends to build up matter on the walls of it’s colon and lower bowels. If this matter is allowed to remain - it ferments. This fermentation causes smells to emanate either from the skin or the mouth. This matter is responsible for something even worse than fermentation, it is the main cause of any blockage in the bowels. This blockage can, at it’s worst case, cause illness and eventually death.

Throughout the years, this matter forms layers which are virtually glued to the walls of your digestive tract, the longer they are left alone, the higher up they can venture. Usually starting within your colon and traveling up your lower bowels. The real danger here. There is a protective valve that is responsible for only allowing substances to pass down from your digestive tract into your elimination tract. When this matter eventually reaches this valve, it will hinder it’s performance, allowing this poisonous, fermenting matter up into your digestive system. Which will process it like it were a food and unfortunately assimilate it into pieces so small that they will enter your blood stream an! d cause some type of toxic poisoning.

But before this whole process begins, our body’s have a sort of warning mechanism that will signal. The warning is usually, yes you guessed it, constipation. Something that we have all experienced at one time or another. Although constipation is always bad, getting constipated does not always mean that we are in danger of toxic poisoning. People who are constantly constipated or plagued with frequent spurts of constipation are the ones that this is aimed at.

Cleaning out the entire elimination tract and re-energizing the entire digestive tract once per week is recommended for everyone. This process will scrape away at the built up matter and eventually flush all of it out, allowing your entire system a chance to really function the way that it was meant to. The benefits that you can expect from this are many-fold, including: better sleeping patterns, stronger concentration and focus, much less stress, stronger muscle contractions, better absorption of nutrients into your muscles organs and bones, and much more energy.

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A Basic Weight Loss Cleanse...

You cannot expect to improve your metabolism, lose weight permanently, or drastically increase your metabolism without first cleaning out all of the built up “sludge” that may have accumulated inside your eliminatory system/colon.

Skipping this step will make the weight loss/fat loss process far harder, and it will create a destiny for you of achieving only temporary results.

There are 3 initial steps to take for your cleanse to be most effective:

1st…Decide how long you want your cleanse to last. I usually recommend to my personal clients that their cleanse last no less than 1 full day and no longer than 7-10 days. For example, if they have lived a life of eating fast food and little or no physical activity, then their cleanse should last closer to the 7-10 day mark. But if they have lived a healthy! life, eating lots of fresh raw vegetables, exercising regularly, and possibly even doing another type of cleanse every now and then…then you need only follow this cleanse 1 or 2 days in a row (but most of my clients – even those who come to me in excellent condition, usually choose to stay on the cleanse longer than just 1 – 2 days…the average is 3 – 5 days initially, then once a month thereafter they can do a mini cleanse lasting 1 – 2 days).

2nd…Decide what you’re going to consume on the cleanse (this is a great time to get all the junk food cleaned out of your kitchen – give it away, throw it away, just get rid of it – but don’t get rid of it by eating it yourself!!!). After you’ve cleaned out your kitchen, you should stock it with healthy foods, and the only healthy foods you’ll be consuming on your cleanse are plain, fresh, clean water (preferably ‘distilled’ or ‘purified’ water), vegetable juices, and possibly some decaffeinated herbal tea (if you desire it).

The term “vegetable juice”, when used here, refers ONLY to juices that you juice yourself. So get yourself a vegetable juicer and a wide variety of fresh, raw, preferably organic vegetables. Then 2 or 3 times per day juice enough vegetables to fill a glass and drink it down (some people, including diabetics, find it beneficial to water down their juice with 50% water – this simply dilutes the sugar found in some vegetables).

You should add a small pinch of cayenne pepper to a few of your drinks throughout the day – this strengthens your blood, increases circulation, improves the assimilation of nutrients from the vegetable juices into your body, and helps your bowels eliminate the built up waste from your system (which gets rid of any constipation).

3rd…Do some light cardiovascular exercise like walking or bike riding for 20 – 30 minutes each day of your cleanse. Avoid any heavy physical exertion if possible – your goal is to relax and let your system rebuild an! d repair itself during your cleanse. Finally, rent a funny movie and laugh (a lot). When you have a good laugh, your body secretes chemicals that aid in digestion and promote good metabolic health.

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Is Skipping Meals Part of your Diet?

There are no foods that burn fat. Some foods may speed up your metabolism for a while, but that does not result in weight loss. The best way to lose weight is to manage your intake of calories, and pair that with an exercise plan.

Don’t skip meals. Most people think that skipping meals and eating fewer meals during the day can help them lose weight. The truth is, skipping meals just means you will eat more when you do actually (and finally) eat. The best option is to eat small, healthy meals throughout the day, as many experts agree that it helps control your appetite.

Midnight snack anyone? A common misconception is that eating after a certain time of day can cause you to gain weight. The truth is that time of day is not as important a factor as the type of food you eat. If you are looking for a snack, choose baked potato chips, pretzels, or even low-calorie popcorn instead of the usual nuts and chips.

Many restaurants (fast food or otherwise), now offer a variety of sides with your meal. If they are available, choose fruits or steamed vegetables as your sides instead of fries or onion rings. If you have trouble getting healthy foods in, then take 1-2 servings of a high quality greens supplement each day.

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Take a further step on your Metabolism Diet

Take the "refinement" out of your metabolism diet.

Try eliminating all refined sugar and refined grains (like white flour products) from your metabolism diet. This includes white bread, pastries, pasta, white rice, white flour crackers, sugar-coated breakfast cereals, cookies and cake. This simple step can encourage a huge weight-loss breakthrough and leave you feeling more healthy and energized in the process.

Don't go hungry.

Cutting back on how often you eat can have a negative impact on your diet plateau. Many studies show that small, frequent meals are more satisfying and produce better weight-loss and metabolism boosting results than the same number of calories consumed in three large meals. Take advantage of healthy snacking and crunch on fresh slices of raw vegetables like celery, peppers, and cucumber when you're hungry.

Drink to burn fat and improve your metabolism.

It's vitally important to replenish your fluids by drinking plenty of water on your weight loss program. An inadequate supply of water in itself can slow down your weight-loss. Carry water with you wherever you go throughout the day. For additional weight-management benefits, add a high quality “greens drink” to your water to help enjoy a healthy metabolism. Keeping well hydrated not only helps you burn fat efficiently, it also helps control hunger.

Remember the determination you felt when you first began your weight-loss and metabolism boosting program? Remember the excitement of watching the pounds drop one by one? Go back to whatever your initial motivation was and see whether it still works for you. It may have been the desire to lose weight for a particular event or to regain your figure after pregnancy. You may have been motivated by poor health or by the shock of just how much weight you had gained. See whether the same motivation still has juice for you. If not, choose a new one. Keep a picture of yourself looking great (or bad!) on your refrigerator as a daily reminder of where you are heading.

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