13 Killer Tips for Express Fat Loss

Although there is no magic formula for quick and, most
important, healthy weight loss the following tips may bring
you to your goal way faster:

Training

1. Weight training: Don't leave weight training out of your
program! A good weight workout has an after-burn effect up
to 36 hours after the workout! 4 to 5 intense
30-minutes-workouts a week wikk keep your metabolism at
100% 24/7!

2. Use more dumbbells: no modern hi-tech gym machine beats
a pair of good dumbbells. More stabilizing muscles are used
in free-weight training which has a double benefit: (1) You
burn more fat by using more muscles. (2) You train these
small stabilizing muscles and their cooperation between
each other. This way you add more quality to your workouts
than just "pumping" individual muscles without teaching
them teamwork.

3. Kettlebell training also showed good results for a
quicker weight loss as almost all principal muscles are
used in these exercises. I'd say that 30 min kettlebell
exercises burn 2x to 4x more calories than even dumbbell
training. There are different sizes and weights. You could
even improvise and build your own "kettlebells" from stuff
at hand. I have used for long time 5-liter plastic water
cans which could be used for dozens of different exercises.
And you can adjust the weight, too, just by adding more
water!!

4. Jog/run first thing in the morning. I found out that the
jogging session doesn't have to be long. Even 10-15
medium-intensity workout 30 minutes before breakfast is
enough to speed up your metabolism for the whole day. Plus,
you won't be as lazy to wake up and go running when you
know that the workout is not as "bad".

5. Know the reason. The aim of exercing in a fat-loss plan
is NOT to burn as much fat DURING the exercise, but to
speed up your metabolism just enough to burn fat constantly
THROUGHOUT the day, 24/7. Moderation is the key. Overdoing
just destroys your precious muscle mass that is dearer
than gold while dieting: Only the muscles burn fat, nothing
else. I feel pitty seeing all those peeps at the local gym
spending hours at the treadmill and having worse results
than me, who jogs 15 minutes in the morning and does 25
minutes weight training 5 times a week. Be clever.

Nutrition

1. Take at least 5/6 small meals a day. Split up those
large dinners. Your metabolism (if you eat the right food)
speeds up after each meal. By eating small throughout the
day, you'll keep that engine running non-stop! After some
time you'll notice that you get hungry every 2-2,5 hours
automatically. That's a good thing! This means that your
metabolism is at full pull! You may notice that you eat
slightly more calories a day than before. Don't worry about
that. As long as you eat healthy, the few extra calories
don't matter.

2. NEVER feel hungry! Don't give your body a reason to
store fat. It perceives even the slightest hunger as an
indication of possible starvation and will save/store more
fat "for bad times" at the first possibility (cravings to
eat more / eat more junk-food). This is probably the most
important but largely underestimated and wrongly done thing
while dieting!

3. Drink good fluids, as much as possible: Water and tea.
There are around 5 different theories of whoch I know that
try to explain whydrinking more water helps you with weight
loss. Maybe it's a combination of them all. However, I
think, the most important reason is the following: When you
drink much water, your kidneys adjust to water "abundance"
and don't have any reason to store much water as a reserve.
And with less water under your skin, you appear "leaner".
Appearances, but a good quick-fix-tip ;)

4. Watch what you eat! There are tons of useful articles
that will give you an idea what is "right" food. As a
quick-fix I suggest to cut significantly on simple carbs
and even complex carbs by adding much, much more fruits and
veggies (fiber). Try to take the good complex-carbs before
and after any physical activity and limit yourself to
protein and vegetarian food n other times.

5. Guarana, green tea and coffee are good
metabolism-boosters. Just use them in moderation. =)

Other

1. Keep your stress in check. Stress is known to trigger
cortisol, the junk-food hormone, that destroys muscles and
puts you out of equilibrium. It's pure evil!! So stay cool.
Take yoga, classes, if neccesary. Go for a walk in the
afternoon. Leave everything behind for sometime. Do
something you like once in a while.

2. Work on your sleep patterns. It's said that fitness has
3 key elements: exercise, nutrition and rest. You need to
pay attention to all three. By leaving one out, the
equilibrium is broken and the process is slown down. The
only tip I can give here is get enough sleep and, even more
important, don't take too much sleep, which is far worse!!
The most useful tip I've ever got was to wake up at the
same time EVERY morning (yes, even weekends) and go to
sleep when you're tired (variable time). This will keep you
in a natural balance and provide you with enough rest
proportional to the day's activities. In a matter of two
weeks you will notice a significant power boost which,
again, will help you to burn more fats off your belly.

3. Moderation and persistence is the key to success in any
area of life. This is probably the most important advise I
can give you. Master these and you'll master everything
else! Good luck!

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Fat Burning Cardio Workouts with Heart Rate Monitors

When it comes to weight loss the first thing many people
think about is that they have to do tons of cardio. Many
people spend hour after hours counting the calories burned
on their treadmill. Others are using a heart rate monitor
to stay in their fat burning zone for hours hoping the fat
will burn away. One of the number one questions I get is
"I do 6 hours of cardio a week and can't lose a pound."
With proper hear rate monitor training, a person can
optimize their workout to raise their metabolism and burn
more fat not just during your workout, but all day long.

To understand heart rate training, we first have to
understand how our bodies produce energy. We have two
major processes that produce energy within our bodies.
First, our aerobic metabolism utilizes oxygen combined with
carbs and fat to produce our long lasting energy and the
energy you are using to read this article. Your second way
you produce energy is anaerobically. Your anaerobic
metabolism creates energy for short durations of intense
activity. Your only source of energy for your anaerobic
metabolism is carbohydrates in your blood stream or carbs
stored in your muscle cells. So aerobic burns fat and
carbs, and anaerobic burns carbs only.

Proper heart rate training has three distinct training
zones each designed to challenge your metabolism to become
faster and more efficient which leads to burning more fat.
Most people only exercise in one of them. When we train in
the same zone everyday our body adapts to that workout and
we stop getting the weight loss and fat loss we are after.
To optimize your fat burning results we want to do each
zone's workout once a week.

To create your optimal fat burning heart rate zones we have
to find your anaerobic threshold. Your anaerobic threshold
is the point at which your physical activity becomes so
intense that your body is unable to produce enough energy
aerobically. Your anaerobic metabolism kicks in to produce
more energy to continue the activity. During intense
cardio workouts both your aerobic and anaerobic metabolisms
are producing energy to keep you moving. Online personal
training website Liveleantoday.com utilizes a customized
online profile to find your anaerobic threshold and create
your fat burning heart rate zones. If you have the
ability, the best test for your anaerobic threshold is a
treadmill test where you are hooked up to an oxygen mask
connected to a metabolic cart. The most common place to
get this test done is at certain universities around the
country.

Fat Burning Zone

The first zone (zone 1) for optimal fat burning cardio
consists of working out at a moderate intensity level. You
want to workout at an intensity that you can sustain for
long periods of time, greater than 30 min. consistently.
With training, it is good to work up to consistent
cardiovascular exercise for 60 min. The goal in zone 1 is
to train your body to burn fat efficiently. Don't be so
concerned about how many calories you burn during the
workout. A proper fat burning zone workout trains your
metabolism to burn more fat by efficiently training your
body to release more fat out of your fat cells all day long
while you are not exercising.

Anaerobic Threshold Zone

For the second zone (zone 2), we want to train as close as
we can to our anaerobic threshold. A measure to find this
point is the highest constant heart rate you can sustain
for 15-20 min. The goal of zone 2 is to train your aerobic
metabolism to burn energy as fast as it can. Your
metabolism then adapts and you burn more energy 24 hours a
day. Zone two is the workout that I see that every
exerciser skips. Most people either spend all their time
in the easy zone 1 or do high intensity training all the
time which we are going to talk about next. Working out at
the moderately high intensity in zone 2 is essential to
training our aerobic metabolism which is our major source
of energy all day.

High Intensity Zone

The third zone for optimal fat burning cardio is training
at high intensities (zone 3). Another name for this zone
is interval training. Interval training is where we
workout for short burst of time, 1-3 min., and then walk or
rest for short bursts of time, and then repeat the high to
low sequence again. Zone 3 workouts train your body to
produce energy greater than it has ever done before for
short durations of time. It is more important about the
rate of burning energy than total calories. Which means
the faster you go the more calories you burn in a short
period of time the better. One key to interval training is
you have to be able to repeat the same speed and heart rate
for each interval. Often people train to hard for the
first interval and though their heart rate goes up they
slow their speed down with each interval. Zone 3 workouts
are considered the most efficient way to raise your
metabolism and burn more fat. You actually burn 100% carbs
during the workout as a source of energy. People that do
consistent interval training on a weekly basis burn more
fat 24 hours a day, even on days they don't exercise.

Each zone has key aspects to your total fat burning
program. An optimal program consists of workouts in all
three zones each week. Every person's heart rate is going
to be different for each zone. Liveleantoday.com uses it
customized profile to create the individualized heart rate
zones to optimize your fat burning workouts. Heart rate
zones between people can vary by over 20 beats, so training
at your friend's zone doesn't work. Start training at all
three zones each week and start burning more fat 24 hours a
day.

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About The Author: Charles Carter, BS in Exercise Science is
President of LIVE, llc of http://www.liveleantoday.com -
visit the website for more information on weight loss, core
fitness programs, optimal diets, and online personal
trainer and dietician services. For more information go to
http://know-instantly.blogspot.com/ .

Nutritional Supplements VS Degenerative Diseases

Degenerative diseases are the ones in which the function or
structure of the affected tissues or organs will
progressively deteriorate over time, whether due to normal
bodily wear or lifestyle choices such as exercise or eating
habits. The four mayor degenerative diseases that are
affecting people around the world are DIABETES, CANCER,
CARDIOVASCULAR and Strokes. Here are some actual
statistics about degenerative diseases:

- Chronic disease is responsible for 60% of all deaths
worldwide

- 1970 in the US for every 100,000 people there was 700
with several types of cancer.

- 2007 in the US for every 100,000 people there are 15000
with several types of cancer.

- The American Cancer Society estimates that in 2007 about
168,000 cancer deaths are expected to be caused by tobacco
use.

- Scientific evidence suggest that about one third of the
556,650 cancer deaths expected to occur in 2007 will be
related to overweight or obesity, physical inactivity,
nutrition and thus can also be PREVENTED.

- Most Cancers do not result from inherited genes but from
damage (mutation) to genes that occur during one's
lifetime. Mutations may results from internal factors such
as hormones or the digestion of nutrients within cells, or
external factors such tobacco, chemicals and sunlight.

- There are 20.8 million children and adults in the United
States, or 7% of the population, who have diabetes.
While an estimated 14.6 million have been diagnosed,
unfortunately, 6.2 million people (or nearly one-third) are
unaware that they have the disease.

- The total annual economic cost of diabetes in 2002 was
estimated to be $132 billion, or one out of every 10 health
care dollars spent in the United States.

- Almost half of chronic disease deaths occur in people
under the age of 70

- Around the world, chronic disease affects women and men
almost equally

- One billion adults are overweight , without action, this
figure will surpass 1.5 billion by 2015 - 22 million
children under five years old are overweight

- If the major risk factors for chronic disease were
eliminated, at least 80% of heart disease, stroke and type
2 diabetes would be prevented; and 40% of cancer would be
prevented

- The major risk factors for chronic disease are an
unhealthy diet, physical inactivity, and tobacco use.

One of the mayor causes of degenerative diseases is having
an unhealthy diet. In our days we eat a lot of waste food
full of carbohydrates and FAT. Plus we don't make enough
physical activities or exercise to maintain true health.
Our body cells are deteriorating very fast because they
don't receive enough vital nutrients.

For the most part, we suffer from painful degenerative
diseases because we deny to our bodies the proper nutrients
to maintain health. For this reason Nutrition have to be
the start of your lifestyle to get optimal health. Your
daily diet must provide the essential nutrients for cells
to function properly. To maintain health, we need a
diversity of vitamins, minerals, bioflavonoids, and other
nutrients. Although we receive many of these nutrients from
our diets, it's impractical and virtually impossible to
obtain an optimal those through diet alone

Unfortunately today's food is full of chemicals and
hormones, derivate of their own production process. Back in
1960 the chicken grows process use to take about 3 to 4
months. Now, in our days, one little chicken its feed by
hormones and other chemicals ingredients that make his grow
process faster. A little one takes 2 to 3 weeks to grow and
been prepare to be sell at the stores. Imagine the quantity
of bath nutrients that we are ingested.

We can't control how our food it's processed and in most
cases manufactured. We can't control the environmental
contamination that it's causing to our bodies and cells
degenerative diseases like Cancer. But there is an aspect
that we still can control. Our nutrition and lifestyle. If
we start a healthy diet plus some good and quality exercise
routines we can take control of our health.

Nutritional Supplements are one good choice to maintain
optimal health. That's because they offer advanced
nutritional formulas that supply the right ingredients in
the correct amounts, at the precise balance. The U.S.
Recommended Dietary Allowances (RDA) lists essential
vitamins and minerals in amounts necessary to ensure a
continuation of life and to address nutritional deficits
that may cause acute deficiency and degenerative diseases.
To be useful, all nutrients must be of high quality and be
bioavailable; in other words, in a form the body can absorb
and use.

There is still much we don't know about the ways nutrients
work together. A healthy body is an extremely complex
system, and each functional area requires a diverse mix of
nutrients. For many reasons, nutritional supplementation
should provide nutrients that are both balanced and in
adequate doses. For example, certain vitamins supplied in
isolation can result in other nutritional deficiencies, and
many micronutrients can be toxic at excessive or imbalanced
levels.

For this reason if are you preparing your self to start
healthy life with nutritional supplements you must research
first what are the best products in the market. Do some
homework and examine diverse nutritional supplementations
options before taking one. After all it's your health.

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Learn more about Nutritional Supplements and other health
related issues like weight loss at
http://www.facts.usana.com