Top of Form

http://allw omenstalk.com/ -fastest-w ays-to-lose-w eight/ 5496987d96a20831ab41319dcc07bbc2 7 061fa14157a151be7d7f3c04b10aa643 d24e450a-4d6f-1b74-9def-af11581873ab 0 d24e450a-4d6f-1b74-9def-af11581873ab b54dced7-b307-6f3b-646b-6a5a3e4928db
Bottom of Form

Fastest Ways to Lose Weight 7

Stalked for you by Mercy Mathews on 4/12/08 at 3:42am ... .I was always wondering if there were certain rules of a fast yet healthy weight loss And after doing some serious browsing, I got an answer for you - Yes, there actually !are such ways !In fact, there are 7 of them. And they all look pretty simple ?Do you think you can manage them Drink water .1 No, you dont have to fill up like a tub, but ensure that you drink 8 to 10 glasses of water every day. Dont substitute for juice. Your body should always be hydrated. Your kidneys will thank you as it can easily flush out the waste. With adequate water intake your body will be able to metabolize fat more effectively. And if you have a glass of water 10-15 minutes prior to your meal, you will feel full once you start eating. Another fun fact, did you know that you can lose 62 calories by drinking ice cold water? But its better to drink it between meals or before meals, so that your .food gets digested properly .Check out the 10 Ways How Water Helps You to Lose Weight for more details Eat 5 times a day .2 Start with breakfast. The more you eat for breakfast, the less food you will want to eat at night. Please, dont skip this meal as youll end up devouring everything in sight for the rest of the day. You dont need to gobble up 5 large meals, just 3 meals of a sensible size and 2 delicious yet low calorie snacks. Eat sensibly so your body doesnt !crave for food. If you treat your body right it wont demand for more attention .Read these 5 Tips on Eating More Often and Losing Weight for more Use weights .3 Needless to say, exercise is crucial to weight loss. You cant expect to sit on the couch all day, sip water and lose weight. Join a good gym that lets you work with weights. It will help you build muscle and your metabolism rate will increase. Youll soon see the .fat come off and in its place muscle will develop Use smaller plates in dark colors .4 The hotel industry has changed the way we look at food. Today a regular burger can feed an elephant. Well, almost! Check your portions the next time you dine out. You dont need to finish every morsel. So, what you should do is ask your waiter to put half of your meal into a doggy bag before it even makes to the table. This way you will not be tempted and you will feel full eating less. And you will have something !for breakfast too

Learn more about how to use colors to lose weight for an even more successful and !faster diet :Recommended Weigh Loss Posts Easy Weight Loss Rules You Must Know 10 Healthy Ways to Lose Weight List of Low Calorie Snacks When eating at home, its better to get rid of the huge plates you usually use. Substitute them with small ones - when food starts to fall off, youll know its enough. Try to get these new plates in dark colors. Dark blue will be your best choice since its the #1 color that fights off the appetite (just look at the picture above, I already cant even think about food). Avoid red, orange and yellow in your dining area - they are the ones making your appetite go sky high! (Think McDonalds logo and youll do fine - do you think the colors they use were (?random
++++++++++++++++++++++++++++++++++++++++++++++++++++ +++++++++++++++++++++++

Take it one step at a time Start by paying attention to what you eat. Cut back on fat and sweets and add more fruit and vegetables. After you have that under control, add exercise. If you hate to exercise try it for only 15 minutes a day at first, then a 1/2-hour. Keep in mind that while you are exercising you are burning calories and not eating. Also, it will be easier .if you chose an activity that you enjoy Find a friend .2 It is always good to have support when you are trying to lose weight. Find a friend who wants to lose weight and compare notes, weigh-in together and maybe even have .a contest Use weights .3 Working out weights will build muscle and raise your metabolism so you will burn more calories. Also, muscle takes up less space than fat so you will be smaller ( but .(probably weigh more Eat fewer carbs .4 .Don't eat as much bread and pasta and you will see a difference Set a goal .5 Set a deadline to lose the weight and write it down. For example, ' By Dec 14/04 I will .weigh 150 lbs or less'. Put it somewhere you will see it daily Give up soda .6 If you drink a soda or 2 a day you are adding empty calories. If you find it hard to stop .completely, cut back at first and drink water instead Grill or boil .7 Avoid fried meat, grill and use lots of spices. You will get used to it and probably .enjoy it more

Don't buy junk food .8 When you go shopping, don't go on an empty stomach and you will be less likely to .buy junk food. Keep your home 'junk food free' so you won't be tempted to indulge Eat breakfast .9 Consume most of your calories early in the day and always eat breakfast. Don't eat .after 8pm and not only will you avoid those added calories but you will sleep better Give yourself a treat .10 When you tell yourself that you can't have something you want it more. Give yourself .a treat once a day ( ie. half a cookie) and you won't feel you are missing out Use smaller plates .11 .Trick yourself into believing that you are eating more by using a smaller plate Drink lots of water .12 .Drink water when you are feeling hungry and you will get that 'full' feeling Don't eat everything on your plate .13 .Many times we eat just because it's there. Pay attention to when you have had enough Eat five or six meals a day .14 .Eating more frequently will keep you from getting too hungry Plan your workout sessions .15 .Write your workout sessions in your journal or planner Stay away from fad diets .16 Fad diets don't work. If you lose weight fast chances are that you will gain it back (and .more) just as fast. It takes time to put it on and time to take it off Do several workouts a day .17 .While you are watching TV do crunches and leg lifts Measure your food .18 If you decide to have junk food for a snack - be sure to measure and control what you .eat Keep pre-cut vegetables .19 .and ward off those cravings... Create Good Habits .20 It is a known fact that when we do something twenty-one times it becomes a habit. .Create good eating habits Sheila Dicks is a wardrobe and image consultant who teaches women how to look slimmer by dressing to suit their body type. Visit her at http://www.sheilasfashionsense.com to download a copy of her e-book Image .Makeovers and get How to Build a Wardrobe free
Article Source: http://EzineArticles.com/?expert=Sheila_Dicks ++++++++++++++++++++++++++++++++++++++++++++++++ +++++++++++++++++++++++++++++++++
Losing fat weight does not mean simply reducing calorie intake by cutting out complete meals or not eating for a few days. Fat weight should be lost gradually the same way it was gained, .it therefore requires a gradual decrease when lowering daily calorie intake

In order to lower calorie intake slowly we must first calculate the calorie requirements of our body taking into account different types and body characteristics, such as height, weight, .age, gender and activity In the UK, it has been estimated that the average woman needs around 2000 calories per day to maintain weight. This calorie requirement rises to 2500 for average men. However, these figures are based on averages and may be completely different for many individuals. Women who weigh more will generally require more calories although, if the same person becomes less active then calorie requirements will be lower. Also, men tend to need more calories than women, often due to a leaner body composition. For this reason calorie requirements are highly individual and therefore .require a more accurate approach

Calculating calorie needs for the different type of body characteristics .such as height, gender, age and activity levels
The Harris Benedict calculation is an accurate formula using such factors as height, weight, age, and gender to determine calorie requirement for the basal metabolic .(rate (BMR

.The Harris-Benedict Equation for calculating calorie needs

..Use the appropriate formula for men or women Men: BMR = 66 + (13.7 x W) + (5 x H) - (6.8 x Age) = Daily calories required Women: BMR = 665 + (9.6 x W) + (1.8 x H) - (4.7 x Age) = Daily calories needs :Where

!W = weight in Kgs Convert body weight here (H = Height in cms ( 1 foot = 12 inches, 1 inch = 2.54 cms Age = Years
An example for a 30 year old women weighing 80 (176 pounds) Kgs and 5 foot 6 ..inches tall would be (x 80) + (1.8 x 168) - (4.7 x 30 9.6) + 665 !calories per day 1594 = 141 - 302 + 768 + 665

. Engineer Ammar Need for 2247.7Coloride daily

The values in the above equation are based on averages within the population. Therefore the problem with this equation is it doesn't take into account the amount of lean body weight a person may have. For this reason people who are very muscular or those who are obese may not obtain a very accurate calculation of BMR. Muscular individuals may need more calories than the formula suggests and, very overweight .people may need less than the calories needs from the calculation The above equation calculates calorie needs for the BMR, you still need to work out .calorie requirements for the day including any activities Multiply your BMR by an activity factor which more closely suits your lifestyle Sedentary - none or very little exercise = BMR X 1.2 Light activity for average of 2 days/week = BMR X 1.375 Moderate activity level exercising 4 days/week = BMR X 1.5 High activity levels exercise & sports more than 6 days/week = BMR X 1.7 Higher activity levels = up to 2 x BMR

+++++++++++++++++++++++++++++++++++++++++ ++++++++++++++++++++++++

Questions and Answers

Tom V: Hi David, thanks for taking the time for this interview because I know how busy you are and that, among other projects, you run a training studio in Tacoma, youre a wrestling coach and you keep a full client load. Ive known you for a couple years now through the Internet and the emails weve sent to each other and youre very well known within the fitness industry - especially in the sports training field. But on the off chance that some of the people listening to this interview dont know who you are, would you give us a quick introduction and tell us little bit about your ?background, how you got started in this field and how you spend your time now David G: Well I was always a sports enthusiast my entire life. I can remember I was the only 9-year-old watching Monday night football and taking stats. I did all the usual sports football, soccer, wrestling, swimming, baseball and tennis. Never did much with basketball. Being a genetically "blessed" Italian, I didn't think the height requirement was going to be on my side. I excelled at wrestling. That sport alone taught me about nutrition, supplements, work ethic etc. I really have to thank wrestling for getting me into this field. I now coach high school wrestling, baseball and youth football. I keep really busy with my 3 children, Addison (13) Garrison (10) and my little man Carson (7). I taught school for a couple of years and .then decided to go into personal training Tom V: You have quite a few certifications, one of them is certified personal trainer, one is certified golf trainer or golf biomechanics to be exact - but what is a ?Corrective High Performance Exercise Kinesiology's David G: Thats an intense certification program where you learn from one of the foremost experts in the conditioning field, Paul Check, who personally developed and cultivated the program. The certification revolves around the dynamics of kinesiology, physiology, functional anatomy and mind body - spirit relationships. The program has four levels and Im currently a level II, where we learn physical assessment, posture analysis, gait analysis, primal movement patterns, length-tension testing and range of motion testing. My Golf biomechanics certification is also from the CHEK institute. This is where we learn how the relationship between muscles and muscle groups affect the golf swing and how to improve it. In the winter of 2002 I also became one of the first Nutrition and Lifestyle Coaches from the CHEK institute. This program was developed to help practitioners deal with nutritional and lifestyle needs of their clients. The certification teaches how symptoms of disease and stress can be prevented through diet, exercise and stress management. Im currently a level II Nutrition and lifestyle coach. I cant say enough about how Paul has helped me become a better trainer and person. .There is more to this than just exercise TV: and I understand that theres only a small handful of people who have those ?credentials, is that right DG: Yes, I think, at last count about 1000 have received a CHEK certification but there are only about 35 in the world with all three certifications including the level twos. So it all costs time, energy and brain work Tom, but for someone who wants something different and out of the box thinking, its great. Not to take away from any other certification programs; heck, I love the ISSA, Ian King, Charles Palanquin and many others TV: Thats impressive, congratulations. So if I understand your philosophy correctly, the big difference between you and other trainers and especially trainers who only do bodybuilding and nothing else, is that you help your clients not only look good, but also with functionality, performance and correcting existing injuries or potential problem areas or imbalances that could lead to injuries in the future. Did I miss ?anything or would you say thats a pretty good description DG: Thats rightyou have to evaluate your client thoroughly for strengths and weaknesses to get the best results. Sometimes without a good evaluation you can miss something that could .help prevent or fix an injury or cause someone not to excel TV: I think its really important what youre teaching people because as a bodybuilder myself, when I first started many years ago, the ONLY thing I cared about was looking good and having muscles and abs and low body fat, but true fitness is a lot more than just looking good. For one thing its health above all else.

In addition to that, if you dont have strong, flexible and balanced development, then sooner or later, youre going to get injured or youre going to find that you cant enjoy the sports or recreation activities you want to, and ultimately you might even find yourself restricted from normal daily activities like squatting, bending and lifting things around the house, which is exactly what happens to most people when they get older. But still, the fact is, everyone wants to look good, they want the six pack abdominals; they want muscle definition. So how do you balance the form aspect the looking good part with the function aspect which is the strength, ?flexibility, balance and performance part DG: I believe we develop from the inside out. If you have good insides, you will have a good outside. What I mean is that diet, nutrition and water intake have a great deal to do with how good you look on the outside. So to look good - the form part - I start with overseeing my clients dietary intake. I dont go as far as telling them exactly what to eat, but I give a lot of suggestions. As for the function, I always think of the body as a whole, not as parts. Yes, if youre a bodybuilder and that is your gig, then heck yes, think in parts. This really depends on the client and their goals, but you always need proper flexibility, strength and balance in the .whole body as a unit TV: You train regular people and you also train professional athletes, especially boxers and golfers. Is there a big difference in how athletes and regular people ?should train DG: Each of them has distinct differences. So to plop down a canned program for everyone would lead to failure and would reflect poorly on me. I take each client one at a time. In my Flatten Your Abs e-book, I provide many different levels so each individual can pick the level that fits those best when they start out. Everyone is not equal. The boxers in general, are more athletic, so one big difference is that I change their program more often to keep them fresh. Lets say I have 6 weeks before a tough fight, I may change the workout 3 - 4 times. Their nervous systems are highly adaptable and need the change. Someone who just wants to start a basic weight-training program could stay on the same program for the entire 6 weeks .and get results. This is because their nervous systems are not as highly developed TV: Let's talk about six pack abs and flat stomachs, because thats another one of your specialty areas and thats what I really wanted to focus on in this interview the most. You wrote a course on abdominal training- its called FIRM AND FLATTEN YOUR ABS and youre now offering it as an e-book download on the Internet and its starting to get really popular. What made you decide to write a book about ?abdominal training when theres already so much information out there DG: Hmmm.to is honest it was my friend Don Lemmon. He invited me to write a chapter about core conditioning in his book, and I said sure. One thing lead to another and that one chapter developed into an entire e-book of my own. I had never done an entire book before with editing, pictures and so on, but I just took a lot of the information I had learned from experience and from all my mentors, put my head down, went to work and wrote the FIRM AND FLATTEN YOUR ABS e Book. It took me about 3 months. I guess one of my main motivations for writing it was because there is so much bad information and so many bad abdominal machines and devices out there ?TV: I noticed you dont recommend ANY sit ups in your course. Why is that Thats correct. After studying many greats like Vladimir Janda, Diane Lee, Paul Check, Richardson and Jull, I discovered that the hip flexors (illiopsoas) are frequently overworked and that can lead to muscle imbalances and low back pain. So I said, why continue .aggravating the problem with sit ups? In my e book this is a topic I cover in detail TV: So why are sit ups still so popular and why are they still used as a standard exercise in fitness testing and for sports or military conditioning? Is there ever any reason that anyone would want to do sit ups or in your opinion is that an exercise ?you should NEVER do DG: People are hard to change, Tom. But once you learn what can happen from overusing like sit ups, youd be doing yourself (and trainers their clients) a disservice by continuing this

practice. Many studies have also shown the hip flexors are recruited to do most of the work, so sit ups are not only ineffective but they can also strain your back. Now to be fair, there are correct ways to do a sit up. One is to take the Law of Reciprocal Inhibition into account. That means if one muscle is working, the other must relax. So if youre doing sit ups, you contract your hamstrings and gluts by pushing your lower legs against someones hands, small dumbbells or over a heavy weighted barbell. This will shut off the illiopsoas and your abs will feel it in the morning because they are now doing more of the work. If I prescribe sit ups, I simply have my clients do Janda sit ups. For the e book, I left out sit ups completely because .of the overuse and injury potential situation TV: Are there any other ab exercises that are really common in the gym but you ?wouldnt recommend to your clients DG: Unfortunately, many of the abdominal exercise gadgets on the market are ineffective and sometimes even unsafe. I would stay away from the Ab Roller or Torso Track because these machines can create muscle imbalances. I'm also not a fan of machine crunches because these machines - like all machines - stabilize your body and isolate the rectus abdominals, which doesn't allow for true functional movement. Let's see, what else? Russian twists on a roman chair with a plate sound like a good way to ruin your lumbar spine. Torso twists on a .machine fall in that category too TV: Yeah, those rotary torso machines are always being used in every gym Ive ever ?been in. What about the ab machines you see on TV ANY of them any good DG: The infomercial ads on TV try to make the machines and devices seem new, fun and easy. Everyone wants nice abs fast and easy. But nice abs does not come in a machine! The first step is a not a machine, its a proper diet based on the individual. I would say your E book Burn the Fat, Feed the Muscle is one of the best on the shelves these days when it .comes to nutrition and the motivational techniques to stay on the plan TV: So whats probably on everyones mind now is that if sit ups and most machines ?are out that must leave crunches as the exercise of choice right DG: Yes and No - crunches have become more popular because of the popularity of ab rollers and crunch machines. But like sit ups, crunches are overused and misused - frequently! Floor .crunches also limit your range of motion compared to using a Swiss ball TV: A lot of people wonder about those giant exercise balls You call them Swiss balls, some people call them stability balls - I noticed you included quite a few ball ?exercises in your course. Whats so great about those things DG: Simpleit places more demand on the neurological system and that makes the abdominal more effective. According to some studies, the recruitment of the abdominals was almost double when the subjects used the Swiss ball. The obliques contribution was increased by over 4 times due to the Swiss ball. You also get an extra 15 degrees range of motion doing crunches on a Swiss ball compared to floor crunches. Plus, have you ever done an advanced exercise on a Swiss ball? You sweat more and breathe more heavily. Why, because your nervous system and entire body are working harder to does all the stabilizing work? For example, the Prone Bridge exercise forces the rest of your body to stabilize you so you dont .fall off the ball. Think of it as a light switch turning on TV: So using a Swiss ball flips the switch on your nervous system, Ive never heard anyone put it that way before Interesting. So what are a few of your personal ?favorite exercises for developing a good-looking and strong set of six pack abs Well, my system starts with good neurological programming of the core muscles. Build the :base and then add layers. Some of the exercises I personally like are Prone Ball Roll * Lateral Ball Roll * Prone Jackknife on Swiss ball * Swiss ball Side Flexion * Forward Ball Roll *

Its easier to see them than to try and describe them, so if you want a visual, you can see the pictures on my site. You can also see a total of 42 exercises including about a dozen ball exercises in my e-book, Flatten Your Abs and that includes multiple photos of each movement .showing start and finish positions TV: Alright, next subject: whats the deal on training abs every day you hear different opinions on this all the time - are you supposed to work them daily or not? ?And why DG: There are different opinions on this. Personally, I think they should NOT be trained each day. There are situations where you could train muscle groups on consecutive days, like when you work different sections of the abs. I stand by the philosophy of lower abs first, obliques and then the rectus abdomens. Why? Each takes a different degree of neurological programming. But in general, I follow a less is more philosophy for abs. I dont want people getting over trained and injured. A good diet combined with an effective exercise program designed for the individual is the key for fat loss. Add in a good core exercise .program such as Firm and Flatten Your Abs and you have the recipe for success TV: Okay, heres another burning question thats on everyones mind: A lot of people do abdominal exercises every day because they think that will burn the fat of the stomach. You and I know that doesnt work. For the record, would you explain ?exactly why ab exercises dont burn fat off your abs DG: For one thing, fat is stored all over your body and the distribution of fat stores is mainly genetic. Men tend to store body fat in their mid section first. Women have a hard time losing the hip and leg weight because of child-bearing genetic code. Second, and most important, abdominals come from low body fat and low body fat comes from good nutrition, not specific exercises. I really believe that you are what you eat. If you are "dirty" on the inside, you will .be dirty on the outside TV: Ok, lets talk about core training now. A lot of people have heard of core training because it has now filtered into the mainstream, with bestselling books, videos and exercise classes at health clubs and so on, but for the people who still dont know ?what core training is could you give a simple explanation DG: Training the core is a very important issue for all people of all ages. There are two different muscular systems at work when dealing with core conditioning. They are referred to as the inner unit, which consists of the transverse abdominals, diaphragm, multifidus and pelvic floor these are deep abdominal muscles and are important to core stability and function. Then there are the outer unit muscles, which are all the prime movers of our skeleton system. You must get the inner unit working well before you embark on a hard core conditioning program. When conditioning your core, think of yourself as a big top spinning with everything emanating from the middle (core) out. If you wobble in the middle, you will, in theory, become off balance and fall over faster. This sets you up for decreased performance and increased injury potential. Show me a weak core and I will show you many orthopedic injuries. Remember, getting injured should never be part of an exercise program. To prevent injury, develop a base and concentrate on building a functional inner unit. Protecting the spine is high on the hierarchy of survival. To protect the spine and its important function, we must understand what makes the inner and outer unit muscles work. Working the inner unit muscles simply leads to better core control. Your ability to respond to situations in everyday life from bending down to get your keys you dropped on the ground to putting your baby in his or her crib will be greatly enhanced when you have trained this system correctly. An important point Id like to make is that most people do not get a good evaluation before starting a core training program. People just jump right into a core conditioning class or advanced movements they see in a magazine and this leads to many orthopedic injuries. Im not saying they need a PhD in functional anatomy, but they should know what type, how .much and how long they should do each and every exercise TV: You talk about functional training and functional movement in your program ?whats that all about DG: Functional training is popular today as it well should be. It really revolves around

integrated, multi-dimensional movements that sometimes change speed in all planes of motion. I dont want to get into a deep discussion about exercise kinesiology or biomechanics, so just think of everyday life: How many leg extensions or leg curls do you perform in everyday life as compared to squats? Squatting down is a natural, everyday movement. In other words, its functional. I strongly suggest avoiding the overuse of machines and starting .to design your training in a functional manner TV: You also mention the word integration frequently throughout your book, what ?do you mean by that DG: This is connected to the functional training I was just talking about. Like I said before, it means we do not condition or train by isolating muscles. We bring together all the muscles of the body to work as a unit thats integration. Try to do a bicep curl on a machine, and then do a curl with a single heavy dumbbell. You will notice right away that your entire body must stabilize and work together for you to curl that dumbbell. There are times you have to break this law, such as after knee surgery when you will not squat until youve done some leg extensions with the physical therapist, or in the case of bodybuilders who intentionally isolate, .but those are the exceptions not the rule TV: On your www.flattenyourabs.net web page, you say that your program will help prevent and even eliminate back pain. Why do you think so many people have back pain, what does ab training have to do with it and how does your course help ?eliminate back pain or help avoid getting it in the first place DG: Great questions. Most back pain comes from the inability to stabilize the spine. We are designed to sit upright and move, not sit all day long. Did you know that sitting acutely raises pressure between each spinal segment? Each segment has stabilizer muscles (the multifidus). When we perform our desk job or sit at computers your stabilizer muscles do not have to work as hard, so they become weaker. Why would they work when that 300 dollar chair does it for them? Then we think we can go out and play 18 holes of golf and POW the back goes out! Do this experiment: Sit on a Swiss ball fitted for your height and you will notice a big difference in the way you sit at your desk. You excite those spinal muscles to do their jobs. There are plenty of exercises to help with this within the e book. To get relief from minor back pain or to .prevent back pain in general you must work the entire inner unit and core muscles TV: You were talking earlier about developing a base and adding layers. I know that a lot of people start a strength training program to look and feel better but their workouts actually cause injuries and back problems because they use bad form or they pick exercises that are too advanced for their level of fitness. In your program, I noticed you have the routines set up in levels of difficulty 7 levels actually and you talk about the importance of developing the right foundation with simple conditioning exercises for the first few weeks, then gradually moving into the more challenging movements. How do you know where to start and which exercises to choose and which to avoid so that you dont hurt yourself by doing something over your head? I mean, I know you wouldnt train one of your overweight clients on ?their first workout the same way you train your pro boxers, right DG: There are some simple abdominal tests in the eBook that will give every person a baseline to start. For as long as Ive been doing this I have found very few people even good athletes - that pass the tests the first time. Each person should start at the beginning. The question is how long do you stay at each level. An athlete will advance faster due to a better !integrated nervous system. But everyone should start off slow TV: David, if theres so much misleading and false information on abdominal machines and fat reduction on TV and in the magazines these days, how do they keep getting away with it and why dont more people know about the techniques ?you teach DG: Some people do know about the types of training I use, just not the mainstream yet. Also many of the ads for ab training call for minimum work. Flat abs in 3 minutes a day is quite .appealing to most couch potatoes, so they keep buying it TV: I agree totally. I saw that they have six second abs now and people are

actually buying this stuff. Ok, one last question. I know your eBook has dozens of ab training and fat loss tips, and youll probably say, Just buy the book, but would you indulge us and tell us three of your most important secrets for getting firm and ?flat abdominals DG: Sure ONE, Get a proper evaluation. I would suggest looking up a CHEK practitioner in your area. There are many things that can help you with rock hard abs. But without knowing your metabolic type, stress levels, food intolerance, eating proper organic foods to avoid pesticides, chemicals and so on, you could go round and round and never get that abs. In other words, fix your insides so you outsides look great! TWO, do not stop learning - continue educating yourself. Most plans are doomed from the start because people tend to want the quick fix so they fall for gimmicks that with a little education they would know better. THREE, follow the exercises with proper form. Do not just go through the motions to get the reps .done TV: This has been great David, definitely very enlightening and again, I really appreciate your time, thank you. If someone wants to contact you or if someone ?wants to order a copy of your e-book where can they find it DG: Well Tom, thank you and thanks for your great web sites and information. Youre a great person to work with and I salute your commitment to natural fitness and health. I can be reached at my website and you can also get the full information about the FIRM AND FLATTEN YOUR ABS program there as well. The site URL iswww.flattenyourabs.net .TV: Thanks again David, Its been a pleasure Click here to visit David Giraffe's Flatten Your Abs Website

:About the Authors Tom Veneto is a lifetime natural bodybuilder, an NSCA-certified personal trainer (CPT) and a certified strength & conditioning specialist (CSCS). Tom is the author of the #1 best-selling e-book, "Burn the Fat, Feed the Muscle, which teaches you how to get lean without drugs or supplements using the secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn body fat and increase your metabolism by visiting: .www.burnthefat.com

David Giraffe majored in physical education and holds multiple certifications including 3 from the prestigious CHEK Institute: Level II high Performance Exercise Kinesiology's, Golf Biomechanics, and health and lifestyle counselor. He's also certified by the ISSA as a personal trainer and specialist in performance nutrition. David has been a high school wrestling and baseball coach and is currently an independent trainer and strength coach. He has been sought after by some of the top athletes in professional sports including world champion boxer Greg Haugen and professional golfer Michael Putnam. Davids eBook, Firm is an online best seller which teaches you how develop six pack abs" while improving strength, function and athletic power at the same time. Find out more atwww.FlattenYourAbs.net

++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++ +

?How Many Calories Does Your Body Need

by: Vicki R. Pierson, Certified Personal Trainer

Most of us understand that weight management depends upon the energy balance equation; the amount of energy you put into your body (food calories) versus the

amount of energy you expend (activity). But how do you know how many ?calories your body needs to reach or maintain a certain weight Understanding your body's energy requirements can help guide you when making nutritional choices. We'll show you two ways to determine your energy .requirements, the accurate way and the easy way The Accurate Way There are three primary components that make up your body's energy expenditure. Adding these three components together, basal metabolic rate, energy expended during physical activity, and the thermal effect of food is the most accurate way of .determining how many calories your body requires each day Basal Metabolic Rate (BMR): Most of the body's energy, about 60-70%, goes to supporting the ongoing metabolic work of the body's cells. This includes such activities as heart beat, respiration and maintaining body temperature. To determine :your BMR For adult males - Multiply the body weight by 10; add double the body weight to .this value
[i.e., for a 150 lb male, 1,500 + (2 x 150)=1,800 cal/day BMR ]

For adult females - Multiply body weight by 10; add the body weight to this .value

[i.e., for a 120 lb female, 1,200 + 120=1,320 cal/day BMR ]

Energy Expended During Physical Activity: The second component of the equation depends upon your level of physical activity. Physical activity has a profound effect on human energy expenditure and contributes 20-30% to the body's total energy output. One of the most reliable methods in calculating calories burned during physical activity is the Metabolic Energy (MET) Method. This is the method we have used for the Fitness Partner Connection's Activity Calculator for 158 .different activities Thermal Effect of Food: The last component to calculate has to do with your body's management of food. The increase in energy required to digest food is :referred to as the thermal effect of food (TEF) and it's simple to determine TEF = total kales consumed x 10%

[i.e., 2,000 kales consumed/day x 0.10 = 200 kales expended for TEF ]

The Easy Way If all of those calculations seem too confusing or tedious, you can roughly estimate :your daily calorie requirements using this simple formula For sedentary people: Weight x 14 = estimated cal/day For moderately active people: Weight x 17 = estimated cal/day For active people: Weight x 20 = estimated cal/day

How to Drink More Water Every Day

There are a variety of reasons to drink plenty of water each day. Adequate water intake prevents dehydration, cleans out the body, and promotes healing processes. Substituting water for beverages high in calories can also help control weight. Follow the steps below to make sure you're getting enough of this most .basic necessity

Steps
Determine how much water you need. You've probably heard the "8 by 8" rule - .1 drink eight 8-ounce glasses of water per day (2 quarts, 1.8 liters) - but the amount of water a person needs varies depending on his or her weight, activity level and climate. Another way to determine your specific recommended water intake is to divide your weight (in pounds) by two. The resulting number is the number of ounces of water you need each day. For example, if you weigh 150 lbs., strive to drink 75 ounces of water daily. For those who use the Metric system, divide your weight (in kilograms) by 30 (ex. somebody weighing 70 kg is going to need 2.3 liters per day). Keep in mind that these recommended intake numbers are controversial and some experts believe they are a .gross exaggeration. See "warnings" below for more information Measure your daily intake of water. Do this for a few days. If you find that you're .2 :drinking less than the recommended quantity, try some of the following tips .Carry water with you everywhere put it in a bottle or other container.3 Keep a glass or cup of water next to you whenever you'll be sitting down for a long .4 time, such as when you're at your desk at work. Drink from it regularly as you're .working Try wearing a digital watch that beeps at the beginning of each hour. Use that as.5 a reminder to pour yourself a glass of water. Vow to drink that water before the next beep. If you drink only one small (6 ounce or 180 ml) cup per hour, you'll have .consumed 48 ounces (1.4 liters) by the end of an 8-hour workday Get a water purification system. Purified water tastes very good and may help make.6 drinking water more appealing to you. Be aware, though, that as you grow accustomed to purified water, you may find that tap water leaves a bad taste in your mouth, even though it may be better for your teeth. [1] Keep in mind that fluoride, found in small quantities in tap water, is necessary for strong, healthy teeth. [2]Fortunately, all toothpaste contains fluoride, so if you brush twice daily you won't need fluoridated .water Add lemons or limes to your water. This makes it taste better and makes you want to.7 drink more of it. Be careful not to make it too sour; just a splash of sourness should do the trick. Cucumber slices can also be added to a glass of water. Some mint leaves can be added to a pitcher of water which should be allowed to sit overnight. These are cheap alternatives to the bottled flavored water. If you do choose bottled flavored water, check the ingredients, as these are likely closer in form to lemon- or limeade .than they are to water Eat water rich foods, such as fruits like watermelon, which is 92% water by weight..8 Blend up some seedless fresh watermelon flesh with some ice and place a few sprigs of mint (optional) - one of the most refreshing drinks, especially for the summertime. Cranberry juice is also another option, and has a bitter taste. Patients suffering from urinary infection caused by insufficient intake of water should drink cranberry juice and

eat watermelon if not plain water everyday. A tomato is 95% water. An egg is about .74% water Keep water cold if it tastes better for you. Keep a pitcher of water in the refrigerator .9 at home. Add ice or freeze water in a sports bottle before taking it with you, it will eventually melt and stay cold. Bear in mind that cold water takes energy for your body to regulate the temperature, and does burn some calories. Room temperature water is better if you're dehydrated. Your body can absorb the room temperature water immediately, instead of the body having to raise the temperature of the water first in .order to process it Climate can drastically change how much water you need. On hot days that require .10 you to be outside,you should drink more water to counteract the fluids you lose when you sweat. This not only keeps your body hydrated, it can prevent heat-related illness. Just as important (but often overlooked) is consuming enough fluids in cold & wet conditions. The human body works much more efficiently (including heating and cooling) when properly hydrated. Inadequate water intake affects the brain's function .(first, which can become very dangerous (especially in extreme conditions

.Herbal tea, seltzer water and soup broth can count as part of the daily water intake Make refreshing flavored water by filling a pitcher with filtered or tap water and then adding a few slices of citrus fruit, or a tea ball with herbs such as peppermint. Refrigerate for 4-8 hrs. Remove fruit slices or herbs, so the flavor doesn't get too .strong

Tips

Increasing your water intake may cause you to have to get up in the middle of the night to go to the bathroom. To avoid this, you may want to stop drinking water a few hours !before bedtime--or make sure you visit the toilet before bed While adequate water is essential to health, it is possible to drink too much water or any other beverage, and there has been considerable scientific debate surrounding how much water a person really needs per day. According to Snopes - http://www.snopes.com/medical/myths/8glasses.asp - the Los Angeles Times has reported that "Kidney specialists do agree on one thing, however: that the 8-by-8 (2 L) rule is a gross overestimate of any required minimum. To replace daily losses of water, an average-sized adult with healthy kidneys sitting in a temperate climate needs no .more than one liter of fluid...the equivalent of about four 8-ounce (250 ml) glasses People with some heart conditions, high blood pressure or swelling of the lower legs (edema) need to avoid excess water. If you have a history of kidney problems, especially if you have had a transplant, consult your doctor before increasing your fluid .intakes You shouldn't drink too much water while eating as it dilutes your stomach acid and .can cause digestion problems If you live in a place with a lot of heat (e.g., The Caribbean), you will have to drink extra .water It is possible to "overdose" on water. Water intoxication occurs when the electrolytes in the body are so diluted that they have trouble keeping the balance of water even inside and outside of individual cells. What that means is that drinking too much water (while

Warnings

not getting enough electrolytes) can cause your cells to burst. If you plan on doing heavy prolonged exercise, be sure to alternate sports drinks with regular water to keep .your electrolytes in balance Crystal Lite, Gatorade and other electrolyte drinks contain acetic acid which can increase rates of tooth decay. There is no real reason to drink electrolyte drinks unless .(you are heavily exercising (see above Be aware that some elderly individuals with difficulty walking may avoid drinking adequate amounts of water, as they have difficulty transferring/walking to the bathroom. In such cases, a bedside commode may be useful. If you are caring for such an individual, encourage them to drink the necessary amount of water and .reassure him/her that you can help them with the transfer to the commode It is not recommended that you reuse plastic water bottles that are intended for one time use, specifically number one plastics. These bottles leach chemicals into your water after multiple uses. The bottle, if not properly cleaned, may harbor bacteria from your mouth. If you wish to always have water around, use a water bottle. Bottles like Sigg or other canteens are now more favorable due to the risk of chemical leaching .when using plastic products In some countries, tap water is dangerous and can cause diseases such as jaundice. .Make sure you know what's safe and what isn't

How to Lose Weight Fast

[

Obesity is the second leading cause of preventable death in the U.S. [1

Want to slim down fast for that beach vacation or high school reunion? While there are many things you can do to shed pounds, losing weight too quickly, like any sudden change to your body, can be dangerous. While fad diets, diet pills, and fasting may indeed induce rapid weight loss, these methods can cause you to lose muscle and may also injure your heart and other organs fairly quickly. The best solution? Don't go for an overnight miracle. Instead, follow .these steps to lose fat rapidly, healthily, and sustainably

Steps
Determine your daily calorie intake . Losing weight is simply a matter of expending more.1 calories than you take in, through exercise and your daily activities. To win the battle, it .helps to know how many calories you are consuming in a day Write down all the things you eat on a typical day. Carry a small notebook with you and write down every snack, every drink, and the contents of every meal. There are also great websites that you can use to keep track of calories, get recipes, and help achieve your goal. Don't forget to include the pats of butter or the spoonful of sugar in your coffee. It's best to do this for at least a couple weekdays and a weekend; it's even better if you can go a full week. There are also calorie tracking websites that can help . you to do this, for example the US government website, My Pyramid Tracker Do an itemized calorie count. When possible, write down the number of calories in each thing you eat as you eat it. Keep in mind that the recommended serving size is often considerably smaller than the serving you actually eat. Look up the calorie count on the internet for foods that don't have calories listed on the container or for fast food meals. You don't have to be 100% accurate, but you do want a good estimate of the number of calories you're taking in. There is an idea that multiplying your own weight by ten will produce a rough estimate of the number of calories you need to eat per day to maintain your weight. This is NOT true, you may wind up grossly under (or perhaps over) estimating the number of calories you should be eating. Use a scientific or health website to determine the number of calories you should eat a day or consult your doctor. Everyone has different metabolisms and there is no blanket rule that covers everyone's recommended calorie intake. Reducing 500 calories per day from the [ calories you eat to maintain your weight can help you lose a pound of fat per week.[2 Go over the list and decide which foods to cut out or reduce. Cutting calories is.2 usually a lot easier than you might think. For example, that daily tall latte in the morning may pack 500 calories. Since a pound of flab (lost or gained) is roughly equivalent to 3,500 calories, replacing that rich beverage with black coffee can help you lose a pound a week. Other easy cuts include salad dressing(salad dressing is the number one source of fat in the average American woman's diet) soda pop,candy, and butter. Look at the nutritional information for the foods you eat, pay special attention to your intake of saturated fats and empty calories (high-sugar foods). You don't need to cut these things out entirely, but if .you reduce your intake of high-fat, high-calorie foods you'll lose weight faster Seek out alternatives to the unhealthy foods you've identified. You can simply reduce.3 the amount of soda you drink or mayonnaise you put on your sandwiches, or you can substitute healthier choices. Drink water instead of soda, for example, or use mustard instead of mayo. Low-fat and low-calorie options are also available for most foods, and many of these are natural, (although some are made with strange chemicals), :and tasty. Start trying to eat healthy in most meals Choose lean meats. Chicken and fish are both very low in fat (and certain fish like salmon, sardines, and fresh tuna are an excellent source of antioxidants, which are

also beneficial to your health), so aim to replace some or all of the beef or pork in your .diet with these foods Replace high-calorie side dishes with healthier alternatives. Many people get a ton of calories from side dishes such as macaroni and cheese, French fries, or potato salad. You can eat healthier and lose weight by replacing these with fresh vegetables and salads. Pre-made salads are practically effortless, and when accompanied by a reduced-calorie dressing or no dressing at all, they're weight-loss .gold Start your days off right. A fattening breakfast of bacon and eggs or a pastry can be replaced withyogurt, oatmeal, high-fiber, low-sugar cereals; or fresh fruit for fruit smoothies. However, for those on a low carb diet bacon and eggs are a great combo for breakfast, since neither have carbs. But don't fall into the trap of skipping breakfast. Eating a healthy breakfast increases your rest metabolic rate earlier in the .day, and reduces snacking before lunch Plan your meals. Look for healthy, delicious meals online or in your cookbooks, and.4 create a menu for the week. Make sure that your meal plan reduces your total calorie intake: you're not going to lose weight if you consume the same amount of calories by eating different foods. Make a list of what you'll need for these meals, and -- except for a few snacks, of course -- don't stray from your list when you get to the market. Planning your meals helps ensure you get a balanced diet and reduces the temptation to stop off for fast food or order a pizza. Remember, it's easier to stick to your shopping list if you shop .when you aren't hungry Watch your portion sizes. Opening a bag of rice cakes and eating all of them in one.5 sitting isn't going to help you lose weight. When eating chips, nuts, or dried fruit put a portion in a small bowl and then put the bag away. That way you won't mindlessly eat a larger portion than you had intended. Even if you only make minimal changes to your diet choices, reducing portion size will inevitably reduce caloric intake. A great way to watch portion sizes while snacking is to buy one serving 100 calorie packages - and they come in !many favorite snack food items Graze on healthy snacks. Just because you're getting healthy doesn't mean you can't.6 snack. In fact, eating small meals and snacks throughout the day, or grazing, has been shown to aid weight loss, (compared to eating three large meals a day), by keeping metabolism steadier. Pick snacks that are low in calories and fat and high in fiber (dried apricots, nuts, rice cakes, fruits, baby carrots, cherry tomatoes, and so on). Vegetables are generally very low in calories, very high in fiber, and full of flavor and nutrition. Avoid starchy vegetables like potatoes, and try to eat vegetables plain, without fatty dressings or dips. Fruit also makes a good snack. Fruit contains more soluble fiber than vegetables, which slows your body's absorption of carbohydrates, thus releasing energy more slowly, (preventing sugar highs), and keeping you feeling full longer. Fruit juices are not a replacement for the real thing. You need that fiber, and juices often have more calories than the equivalent serving of fruit -- as many calories as soda! Be careful with dried fruits, because without the water, you tend to eat more, and fruits, when dried, are calorie-rich .per ounce. With any dry or dried food, be sure to drink plenty of water Get more fiber. There are many myths about fiber, but there is science to back up its.7 helpful role in the diet. Fiber keeps the right amount of water in your intestines, making your digestive system work more efficiently and helping to keep you regular. Thus, just eating enough fiber may help you feel slimmer in just a day or so. There is also evidence that fiber in the diet can help prevent stroke and heart disease, ease the effects of .diabetes, and may even directly help in weight loss Drink plenty of water. Adequate water is essential for health, and a great many people.8 simply don't get enough. What's more, if you're chronically dehydrated, your body will retain water in unflattering places, so if you make sure to get plenty of fluids you can start visibly trimming down in as little as a day. Remember, the more you exercise, the more water you'll need. See the related wikiHow for more details on how much water you should .be getting Exercise. Remember, you can lose weight either by decreasing your calorie intake or.9 increasing the number of calories you burn. Any health strategy should include both, but if .you want to lose weight fast, exercise is essential

Perform high-level aerobic activities. Moderate aerobic workouts incorporating jogging,.10 brisk walking, cycling, aerobic machines, or classes not only burn calories -- they also keep your heart healthy. Swimming is also great, especially if you are quite overweight or have joint problems, because you can get the same benefits of running -- typically burning even more calories -- with much less stress on your joints. Try to get at least 30-40 minutes of .aerobic exercise at least three or four days per week Pump some iron. Resistance training, (weight training), can help both sexes stay lean by.11 building muscle and raising metabolism. The fact is, hours and hours of aerobic exercise won't help most people lose weight fast because your metabolism drops back to normal fairly quickly after stopping the exercise. If you gain muscle, however, your body's resting metabolism, (the amount of calories you burn when you're just sitting still), increases, because muscle requires a lot of calories to maintain. Studies have shown consistent weight training to raise the body's metabolism by 15%. This means an average woman might burn 200-300 more calories at rest every day! Resistance training is the gift that keeps on giving! Although, keep in mind that muscle mass weighs more than fat (don't be .(surprised if you gain weight but look slimmer Rest properly. This means not only taking at least 24-48 hours between strength training.12 the same muscles, (and taking 1-2 days off from exercising each week); it also .means getting enough sleep at night, since sleep deficiency impairs your ability to lose fat Be realistic. Don't expect a miracle. Healthy weight loss can be achieved fairly quickly, but.13 you'll need to be patient. In addition, be sure to set realistic goals. Make sure that the weight you're trying to reach is a healthy weight for you, and keeping in mind that gaining pounds of muscle will help you lose fat, be trimmer, and look better even though you don't actually lose any weight. Your goal should be a healthy body, not a number of pounds! Everyone looks good at a different weight. A short person may look really good at about 112 pounds, but a person of a taller height would just look unhealthy. Keep yourself at a .weight that makes you look good, not at a number that sounds good Make adjustments. A successful weight loss strategy based on reducing calorie intake.14 and increasing activity can be adjusted to maintain your desired weight once you reach it. Unlike typical diets, this method is sustainable -- it is a lifestyle change, not a binge-andpurge exercise. Slowly adjust your diet and exercise to include more weight training and calories, as much as is comfortable for you. If you do gain any weight back, you want that weight to be lean, toned muscle, not fat. In addition, weight training, no matter what your .age, prevents muscle atrophy and can help stave off osteoporosis Instead of thinking of it as losing a certain amount of pounds, think of it as being a certain weight. So if you are 145 pounds, and you would like to lose 10 pounds, think of it as being 135 pounds. This helps you think about it as a long-term goal and not just .losing the weight to gain it back again Be confident. You need to believe in yourself! If you want to diet, and you know that it will.15 make you feel better, then you need confidence. Otherwise, the temptation to cheat on your diet will make it harder, and you will not feel better when you do lose weight. Avoid temptations like chocolate, ice cream, and cookies. They may taste good, but there are other foods that taste delicious, too, without being unhealthy. You need to always encourage yourself to achieve the goals that you have set. Learn to evaluate your efforts fairly and objectively. If you fail to achieve your target for the week, find out why is it so. Is it because you have missed a jogging session? Or you have been eating junk food for one of the days? After evaluating, look ahead to next week and try your best to stick to your [ plan.[3 Be consistent and disciplined, and have self motivation. To lose weight effectively, you.16 need to stick to your weight loss plan religiously so as to see results. When you have the thought of giving up, visualize how good you will look when you manage to slim [ down successfully. [3

*:Independent Articles & Videos About*

Lose Weight Fast Diet fads & Dieting Long Term Weight Loss

.1 .2

.3

Lose Weight Fast - Six Sensible Tips for Long Term Weight Loss
By Sacha Tarkovsky .In this article we are going to show you some sensible PROVEN Ways to lose weight fast The good news about the diet tips enclosed are they do not involve starving yourself, or using .fad diets that can actually be bad for your long term health Drink water .1 Water is quite possibly the single most important catalyst in losing weight and keeping it off .longer term Water acts as an appetite suppressant by keeping your stomach full and fending off .dehydration which can lead to false cravings/hunger Water also helps your body metabolize stored fat by helping the kidneys flush out waste. When you don't drink enough water the liver which works to provide stored fat for energy .helps the kidneys eliminate waste and becomes less effective at metabolizing fat Drinking water ice cold burns about 62 calories a day. Your body has to work to raise that .waters temperature to your body's temperature. This equals around 430 calories per week Eat regularly .2 .This means eating 5 times a day and the most important meal is breakfast .Make sure you fuel your body first thing in the morning to avoid hunger pangs later in the day When you eat 5 times a day you will never feel hungry, make sure the total calories consumed !are sensible and don't over eat in any of the meals learn portion size control Eat lots of fiber .3 Eating adequate fiber foods to help keep things moving through your bowel. And like water, .fiber rich foods bulk you up and make you feel fuller for longer Fiber is found only in plant foods our bodies cant digest it to so it simply goes through the body. During the elimination process it cuts calories consumed by attaching to protein and fat that you eat along with it removes that as well In addition, high fiber foods are typically low in calories and filling, so you are reducing your .calorie intake overall Good fiber foods include: strawberries, apples, figs, chickpeas, potatoes, (with skins) broccoli, .brown rice, beans, bran and nuts Consume more good fats .4 There are good fats and bad fats Good fats provide you with essential fatty acids (linoleic and linolenic acids) needed for normal reproduction and growth, as well as for production of prostaglandin, a hormone like compound .that regulates blood pressure, prevents blood clotting and lowers the risk of heart disease For example, the reason oily fish is a great food stems from the fact that the essential fatty acids which it contains can actually help your body burn fat more efficiently and protect against disease. Get at least three portions of oily fish a week with Salmon, mackerel, herrings and sardines being good choices? 5. Get plenty of quality protein Quality protein is an effective weight control tool because of the satiety factor and its ability to keep you full for longer periods. It also balances out carbohydrates by preventing insulin spikes that cause energy loss and sugar cravings .Protein helps to maintain muscle mass which is important in the fat burning process

:Good choices include Fish, shrimps, Low fat cottage cheese, low fat yogurt, skimmed milk, egg whites, s Weight gain is caused by consuming too many calories, whether they are from carbohydrate, protein .or fat Carbohydrates can help you lose weight .6 Don't believe what you read about carbohydrates being bad for you, they can actually help !you lose weight A diet containing good carbohydrates such fruits and vegetables, wholegrain and moderate in fat and calories, will result in weight loss Good carbohydrates will also help you combat hunger pangs as they are slowly realized into .the body .When eating carbohydrates eat them "from the earth" with no refining or processing .These include whole grains, vegetables; fruits and beans Sensible weight loss If you have read the above you will see that it is not the food group, but the quality of the .food in it that's important for fast weight loss We have outlined all the major food groups above and providing you eat quality foods in these .groups and eat a sensible 5 meals a day you will lose weight and feel healthy and full

For more sensible advice on diet and wieght diet as well free newsletters and ezines go to: http://www.net-planet.org By Sacha Tarkovsky .It provides an immediate satiety factor and because it keeps you full for longer periods It also balances out carbs by preventing insulin spikes that lead to a drain of energy and .cravings for sugar .Protein helps maintain muscle mass which is a very important part in the fat burning process Lose weight and feel healthier A diet based on increased, levels of protein has been shown in a number of studies to give an added boost to dieters. By helping them increase weight loss, increase loss of body fat, and .reduce the loss of muscle tissue Most experts recommend a diet containing 25 - 35 percent protein for weight loss and .between 20 - 25 percent protein for weight maintenance .In the above cases, the protein consumed should be high quality protein Evidence as to why protein curbs hunger An experiment found that feeding rats a high protein diet increased the activity of genes .involved in glucose production in the animal's small intestine The consequence of this led to increased glucose production, which was detected by the liver, .and relayed to the brain, causing the rats to cut their food intake So lets look at some great quality proteins, that if eaten will make you healthier, more .energetic and help you lose weight Chicken and turkey These are excellent their low in fat (without the skins) and you can roast, broil, grill, or saut them One word of caution: If you're buying ground turkey or chicken make sure its breast meat. Most ground turkey or chicken contains dark meat and skins and other stuff as filler, which is !certainly not quality meat Fish and shellfish .You have a huge variety to choose from here In fish you have salmon, tuna, cod, haddock, halibut, sea bass, snapper, herring, mackerel, .sardines and swordfish .In shellfish crab and lobster are good choices .You can't go wrong with these foods, just be careful on the sauce and don't fry them Red meat !Yes you can eat red meat

!Quality Protein - Eat It and Lose Weight Fast

Contrary to belief it's not all full of cholesterol. You can have lean meat which is only about .7% fat .Choose the round cut, top sirloin, shank, round flank or chuck for meat low in saturated fat Low fat cottage cheese Of all the protein foods this is one of the best and you don't even have to cook it, it's a tasty .quick snack whenever you feel hungry Egg whites Packed with protein, low in calories and containing no cholesterol another great quality protein .choice .Just make sure the egg is well cooked to kill salmonella bacteria A word of warning Yes quality protein is good for you, but don't go over the recommended proportion in your diet .i.e. 35% maximum !You still need fat and carbohydrates for a balanced diet Diet at the end of the day is all about balance and it's the balance of the food and the quality .you eat, which is reflected in your weight and overall health

For more sensible advice on diet and weight diet as well free newsletters and ezines go to: http://www.net-planet.org

Beware of Diet Fads When Trying to Shed Pounds

By Tony Robinson

It might be actresses such as Suzanne Sommers and Jane Fonda, or models such as Christie Brinkley or Kathy Ireland. It seems that a number of celebrities today offer their own weight loss programs. The programs are appealing because we see these various svelte celebrities and we want to have bodies just like them. The celebrities are also highly likable, so we have .a predisposition to be accepting of their products However, did you ever stop to think whether these celebrities have any nutritional training? Do they have medical training? Is the information that they offer nutritionally sound? Or is it ?just a good sales pitch Nutrition experts Annette B. Natow and Jo-Ann Heslin, authors of the book Get Skinny the Smart Way, say that consumers should be leery of celebrity-inspired diet books. They point out that such books are often based upon nutritional fiction and that, while the diets outlined in these books may result in short-term weight loss, they can be far from healthy in the long run. Therefore, you might consider passing up the celebrity diet books and opting for those .written by nutritional experts instead But celebrities aren't the only ones preaching fad diets. For instance, there's the so-called grapefruit diet which recommends consuming a grapefruit prior to each meal. Another fad is the cabbage soup diet, which requires you to consume all the cabbage soup you can handle. Other fads call for eating all the eggs you can...consuming only raw foods...or fasting every other day. Such diets are not only based on nutritional misinformation--they can also be .dangerous For instance, let's take a closer look at the cabbage soup diet. No major health organization has endorsed it. Moreover, the American Heart Association disapproves of it, noting that it can actually harm you. Promoters of this diet say that you can lose as much as 15 pounds a week by following it--what they don't say is that most of that weight is water weight. Once you begin eating normally again, you will see your weight rise once more. Some of the side-effects .of the cabbage soup diet include a feeling of weakness, stomach pains, and diarrhea Yet another questionable diet approach is what's known as food combining. Such a diet assumes that you are overweight because you are not eating the right combination of food. The requirements of such a diet can seem quite arbitrary. For instance, you might be told that you can eat a banana only in the morning. This is rubbish, since your stomach can deal with a variety of different foods at one time. The idea behind such a diet is to eat food with fewer .calories, but there are other methods you can use to accomplish the same goals Some companies even claim that you can shed pounds while you dream. They say that, if you use their product right before bedtime, you will lose weight. In actuality, no company can make such a claim with any degree of credibility. It is impossible to burn a large number of

calories while snoozing. In other cases, you may be tempted to try to lose weight by consuming special milkshakes or candy bars. In essence, these products are just milk and candy with certain vitamins and minerals added. However, one rarely feels satisfied after .consuming these products As a result, you may find yourself actually consuming additional calories during the rest of the day. While you might be able to theoretically lose weight in the short-term, you'll find it .difficult to maintain the weight loss over the long haul The fact of the matter is that there is a great deal of money that can be made through the sale and marketing of diet products. As long as America has a large contingent of overweight people, companies will try to make a profit off of overeating. It is up to you to be savvy enough to recognize a diet fad when you see it and opt for a different approach to losing weight. You'll find that there are really no short-cuts to weight loss. Any successful diet program takes time, patience, and determination, along with a willingness to change your .eating patterns

As a Teacher of Sport and Physical Education, Tony Robinson has a keen interest in Health and .Weight Loss issues

?Need To Lose Weight Fast For A Special Occasion

By Kirsten Hawkins

If you have just a little weight to lose, and want to take it off fast (say, so you can fit into those great pants for your cousin's wedding), there are a number of diets that you can use. Most of these wouldn't be recommended for long-term weight loss, as they substantially restrict your intake of some essential nutrients, so using them habitually may not be healthy. But if you're normal diet is healthy, and you just want a quick boost to drop 8-10 pounds quickly, or to kick off a new diet with a bang, the Cabbage Soup Diet actually works. The cabbage soup diet has been around for nearly 30 years. It's based on the notion that your body actually uses more calories to digest cabbage than the amount that it derives from cabbage. It's a so-called 'negative calorie diet', and includes many foods that, like cabbage, are high in fiber and very low in calories. The base of the cabbage soup diet is - what else? Cabbage soup. There are several recipes for cabbage soup available. Essentially, the soup is made with onions, peppers, mushrooms, carrots, cabbage, celery and spices to taste. You'll be eating the soup every day - as much of it as you want. In addition, there is a seven day routine of foods to supplement the cabbage soup. Day One: All the fruit you want (except bananas) along with all the soup that you want. No caffeinated beverages or sodas. Drink only water, tea and cranberry juice. Day Two: Eat all the vegetables that you want, but avoid dried beans, peas and corn. Eat veggies raw, fresh or cooked. No fats, no sauces, no butter. At dinner, you may have one baked potato with butter - and of course, all the cabbage soup that you want! Day Three: Eat all the fruits and veggies that you want from day two and day three - but NO baked potato. Day Four: Bananas and skim milk - yes, all the skim milk you want, plus up to eight bananas, along with -- you guessed it, all the cabbage soup you want. Day Five: Eat ten to twenty ounces of beef (or skinless chicken, or broiled fish). Drink at least 10 glasses of water, and eat up to six fresh tomatoes. (if you substitute for the beef today, you may not tomorrow) Day Six: Eat all the beef, vegetables and cabbage soup that you want. No baked potato. Lots of leafy green vegetables. Day Seven: You can have all the unsweetened fruit juices, brown rice, and vegetables that you want - and at least one bowl of soup. That's it. Remember - this diet is NOT recommended for long term weight loss, or long term use. It doesn't contain enough complex carbohydrates to be healthy for longer than a few days. But if .you just need a jump-start or a quick fix, it's a good way to pick up the pace for a week

.Kirsten Hawkins is a nutrition and health expert from Nashville, TN

!Lose Weight Fast - 5 Detox Tips To Speed Metabolism & 5 Tips To Lose Weight Fast
By Sacha Tarkovsky

.The enclosed ten tips are designed to help you lose weight fast The first 5 will get your metabolism working quickly to burn fat quicker and then you the 5 tips .that follow will help you lose weight easily These 10 tips can be incorporate in sensible any diet and will see you shed pounds and lose !weight fast Detox Tips 5 The body needs to be working as efficiently as possible to lose weight fast; as if your body organs are working at maximum efficiency you will shed weight quicker. Logical but not many people think about this when dieting So here are your 5 easy natural detox tips Eat cherries and strawberries These foods are rich in ellagic acid a nutrient that helps mop up free radicals and help combat .pollutants such as alcohol and as a by product they boost brain power .You can also add raspberries an alternative to the above 2 choices Eat Grapes These are rich in flavinols, which help your arteries work to their maximum and make blood .run smoothly and quickly around the body Eat citrus fruits such as berries These foods are rich in vitamins C & E, which will help cleanse and detoxify the liver making it .work more efficiently Prunes & Fibre Eat prunes as they will naturally cleanse the colon stimulating the gut and help expel waste .quicker, you should also up your intake of fibre as well to cleanse the colon further Apricots If you are smoker this food is particularly useful, apricots are rich in beta-carotene and .vitamin C which helps repair smoke damage to the lungs Cranberries or juice Contains proanthocyanidin which are antitoxants that will help cleanse and flush out the .kidneys You can also add a couple of supplements if you wish top the above list to help detoxify further. Alfalfa and milk thistle are good choices. The first acts as a general cleanser and the .second as a cleanser for the liver Your organ will be working more efficiently with above foods and this will help you get rid of .weight faster as your kidneys and liver in particular will work more smoothly Now here are 5 tips to lose weight fast Easy weight loss tips 5 Drink Iced Water Two litres a day minimum. Water has to be iced as the body will burn 100 calories just heating the water to normal body temperature. Also hunger pangs are very often thirst pangs, so this .will help you stop over eating Add lemon to flavour if you wish and gain the added benefit of cleansing your liver at the .same time Water also helps your body metabolize stored fat by helping the kidneys flush waste quicker. When you don't drink enough water the liver needs to help the kidneys perform this function. When the liver has to help the kidneys its normal function of providing stored fat for energy is .slowed down Green tea Drink 5 cups a day. Research shows this can burn a massive 80 calories a day! It is believed .the antioxidant catechins in green tea boost the metabolism and help burn fat Chilli sauce & mustard

These foods increase your calorie burning capacity by between 5 - 10% for up to 2 hours after eating. This is because they contain capsaicin which speeds the metabolism, so if you enjoy !hot food your in luck Low fat diary foods Can increase fat burning in the abdominal area. Why? Because these foods are rich in calcium which encourages the release of fat from fat cells and also reduces the amount of fat .absorbed Eat Fibre Eating fiber foods to help keep things moving through your bowel as stated above and makes .you feel full The average person can lose 9-10 pounds in one year just from doubling their fiber intake aim for 25grams per day ( the average for most adults is just 8grams ) fiber rich foods include .strawberries, apples, brown rice, chick peas, potatoes ( with skins ) and brown rice The above tips should be incorporated into a sensible diet and they will enhance it and help .you lose weight fast

For more sensible advice on diet and wieght diet as well free newsletters and ezines go to: http://www.net-planet.org Little Tricks To Help You Lose Weight Fast By Spencer Fogliano Little Tricks To Help You Lose Weight Fast Yeah we all know that we are supposed to cut calories, do cardio and hit the gym to get in .shape, but there are lots of little tricks you shouldn't ignore if you want to slim down quick Take The Stairs Taking the stairs instead of the elevator every day can help you burn some extra calories. It may not seem like a lot but it adds up. Over a period of a year, taking the .stairs can burn off an extra five lbs. of fat !Snack on Pickles Pickles are delicious and they have only 1 calorie each Drink H20 Before You Eat Drinking water before you eat will fill you up so you don't eat as much. Try to down 2 glasses of water 10 minutes before each meal. You'll notice that you .can't down that entire pizza if you do, and you definitely will skip deser Skip The Soda If you do nothing else, at least skip the soda for 1 meal a day. This can save !you up to 3,000 calories per week Don't Shop Hungry When you are about to go to the supermarket to pick up food for the week, make sure you eat a big meal before you go. You'll notice that suddenly all of those .junky foods won't have the same appeal and you'll be more likely to make wiser decisions Don't Be Fooled By The Fat Free Phenomenon Skip the fat free frozen yogurt and other sweets that are loaded with sugar. Very often these fat free sweets are filled with sugar to make up .for the taste they lose with the fat Put Up Photos Put up some photos on your refrigerator of how you want to look and/or pics of you when you were in great shape. This will help motivate you to resist every time you feel like reaching for that gallon of ice cream. You can also put a pic of you when you looked really .out of shape to show you how you DON'T want to look. This can be even more motivating Eat Slowly It takes a while for the brain to register that it's full. If you eat slow enough you'll give your body time to notify the brain that you've had enough and you'll eat less because you'll feel full Don't Eat With Fat Friends Yeah, we know Joey's been your friend since the first grade but that doesn't mean you have to go eat with him. Getting into the eating pattern of fatter .friends can be a quick road to destruction Don't Eat Everything On Your Plate Americans have the habit of finishing everything on their plate even when they are full. It probably stems from our mom telling us that we need to finish everything because there are starving kids in Ethiopia that would do anything for our

food. Forget about all of this guilt. Your mom will be much happier when you eat less and live .much longer to take care of her when she's old

People With Super Memory 4

by David K. Israel

What if you finished reading this article and remembered every detail of it for the rest of your life? Thats the problem people with super-autobiographical memory faceand yes, its often referred to as a problem, not a gift. Their minds are like a computer hard drive that retains everything: dates, middle names, license plate numbers, even what they eat for lunch on a daily basis There are only four confirmed super memory cases, a disorder experts say is somewhat related to .OCD, though no doubt there are plenty others who havent been identified yet So who are the four individuals whove all recently been the subject of a study at the Center for the Neurobiology of Learning and Memory at the University of California, Irvine.? Lets meet them and find out

Bob Petrella .1
A Los Angeles based producer for the Tennis Channel, Bob Petrella may remember every number in his cell phone, but its his ability to recall sporting events thats most remarkable. Give him a date, like March 30, 1981, and he could tell you not only that it was the day Reagan was shot, but also that Indiana beat North Carolina for the NCAA championship that evening. Even more impressive: when it comes to the Pittsburgh Steelers, his favorite team, you can show him a single freeze frame from most any game that hes seen, and he can tell you not .only the date of the game, but the final score According to a piece on ABC news, Patrella remembers all but two of his birthdays since he turned 5. He recalls where he was and what he did with high school buddies. Grainy images of the 1970s are vivid pictures in his head. I remember all my ATM codes, he said. I remember peoples numbers. [I] lost my cell phone Sept. 24, 2006. A lot of people, if they lost their cell phone, they would panic because they have all these numbers. I didnt have any numbers in my cell phone because I know everybodys numbers up here .[[in my head

Jill Price .2
Probably the best known of the four, Jill Price has described her gift as nonstop, uncontrollable and totally exhausting. She was the first to be diagnosed with the condition, and recently published a memoir, The Woman Who Cant Forget. Price remembers most details of nearly every day shes been alive since she was 14 and compares her super memory to walking around with a video camera on her shoulder. If you throw a date out at me, its as if I pulled a videotape out, put in a .VCR and just watched the day, she has said Like Bob Petrella, Price calls California home, though working as an assistant at a Jewish religious dayschool, shes about as far from Hollywood as you can get. And although people she meets at parties are impressed with her ability to remember everything from the date of the Lockerbie plane crash (December 21, 1988) to the last episode of Dallas, (May 3, 1991), in her memoir, she describes super memory as a nuisance, partly because she cant seem to forget painful events, like when someone she was crushing on .rejected her

Brad Williams .3
For every Jill Price, theres a Brad Williams, a Wisconsin radio anchor who embraces his super memory and enjoys having it tested. Ask him what happened on November 7, 1991, and hell tell you that it was the day Magic Johnson announced he was HIV positive. But Williams does not stop there. It was a Thursday, he once said in an .MSNBC piece. There was a big snowstorm here the week before Unlike Bob Petrella, Williams has a tough time with sports, but excels at pop-culture trivia. For instance, he could name you every Academy Award winner and even nailed all five questions in .the category 1984 Movies when he appeared on Jeopardy!in 1990 Although the folk at the Center for the Neurobiology of Learning and Memory at the University of California, Irvine dont agree, Williams says he never saw his ability as anything out of the ordinary. Growing up, I never really had reason to think I wasnt like everyone else, he has said. A feature-length doc on his life, .titled Unforgettable, is presently in production .If youre interested in the subject, remember to check it out once it hits theaters

Rick Baron .4
A Cleveland native, Rick Baron came out and announced his super ability directly to USA Today, after reading a piece the newspaper published on Jill Price. Unlike Price, Baron uses his super memory to win stuff. Although unemployed, hes extremely resourceful and is constantly entering, and winning trivia contests. His list of rewards include restaurant gift cards, tickets to sporting events, even all expense paid vacations (Baron has won 14 of them). Baron claims to remember every detail of his life since the age of 11, and is usually pretty successful at remembering the .day-to-day going all the way back to when he was seven According to the USA Today piece on Baron, his sister claims he shows signs of hardcore OCD. He organizes and catalogs everything. He even keeps his bills in order of the city of the federal reservebank .where they were issued and also by how the sports teams in that city did