Most common muscle building mistakes!

Good and honest information about health, weight, diet and weight training is very rare at the moment and we tend to have information overload!
Media, newspapers, tv comercials and magazines all feed us daily with stuff we didnt know which we should be doing but then contradicts itself from something we saw or read last week..

All conflicting with what eachother is saying which then leaves us feeling like we have no where to turn to and have a mix of ideas and rules we try and stick to which then lead to failures within trying to achieve our goals...

Be consistant with your workouts!

This is probably the single biggest factor that will determine your success or failure long term. If you are not consistent then it doesn’t matter if you have the most sophisticated scientifically designed workout program on earth, because it will be totally useless to you unless you actually follow it consistently. A “half assed workout” routine that you follow consistently week after week will produce more real world muscle gains then the most perfectly planned out workout routine that you only follow occasionally. Every time you complete a workout, you not only build your body, but you develop your character and self esteem. This makes you feel good about yourself and starts a positive upward spiral that reinforces you to be even more committed and more consistent. Everything you do either helps you, or hurts you. Every single workout, every single meal, they all add up. Building a strong muscular physique is the cumulative result of hundreds of consistent
workouts

Making excuses for your lack of success!

When most people don’t get the results they want or when things don’t go the way they hoped, they immediately look for something to blame and start making excuses. Things like: “I don’t have time to workout…” “I have bad genetics…”
“My friends and family don’t support me…” “I don’t have anyone to go to the gym with me…”
Generally, when people screw up and get off track, it’s always because of someone or something other then themselves. Blame the work schedule, blame the family, or blame the stupid training program that didn’t work. Most people never even consider the fact that they themselves maybe the reason for their lack of progress. They play the victim and look for something to blame – they always think it’s someone or something outside of their control that is responsible. Now, I’ll be right up front and honest… yes, some people do have genetic advantages, time schedule advantages, family support, etc. that helps when it comes to working out. However, with that being said… there are also a lot of people who are in a worse situation then you who have still achieved phenomenal results and have built an impressive muscular physique because they made the best of their situation and took responsibility for their own results. A common trait among successful people is that they take responsibility for what ever happens to them, good or bad. By simply taking responsibility for your results you gain control over your life, and become the creator of circumstance rather than a victim of it. It all comes down to your mindset. If you feel that you’re responsible for what happens and you don’t like your results, then you can take action and change things. But if feel that you are the victim and “it’s not your fault”, then there is nothing you can do and you are just going to have to settle for poor results and wallow in your own little pity party.

Comparing yourself to others!

When it comes to bodybuilding, there will always be people who are bigger, stronger, leaner, and more muscular then you. That’s just the way things are, regardless of what level you are at. There will always be people who are better, and on the other side of the coin, people who are worse. Trying to be better then the next guy and always comparing yourself to others is just setting yourself up for disaster. By doing this you’ll never really be satisfied and you’ll never be able to truly appreciate your accomplishments. Instead of worrying about what others are doing, focus on just improving yourself. Have a competition where you strive to beat your personal best. With your workouts strive to improve your personal best lifts from your previous workout. When tracking your bodyweight, bodyfat percentage, etc. focus on getting bigger and leaner then you were before. Measure your own progress and be proud of your accomplishments. Regardless of how you stack up compared to the other guys at the gym. One of the most famous UCLA basketball coaches ever, John Wooden, always advised his players to: “Never try to be better than someone else; but never cease trying to be the best you can be.” That’s good advice to follow regardless if you are playing ball, building muscle, or trying to accomplish any worthwhile goal for that matter.

Not Monitoring your progress!

When it comes to bodybuilding, there will always be people who are bigger, stronger, leaner, and more muscular then you. That’s just the way things are, regardless of what level you are at. There will always be people who are better, and on the other side of the coin, people who are worse. Trying to be better then the next guy and always comparing yourself to others is just setting yourself up for disaster. By doing this you’ll never really be satisfied and you’ll never be able to truly appreciate your accomplishments. Instead of worrying about what others are doing, focus on just improving yourself. Have a competition where you strive to beat your personal best. With your workouts strive to improve your personal best lifts from your previous workout. When tracking your bodyweight, bodyfat percentage, etc. focus on getting bigger and leaner then you were before. Measure your own progress and be proud of your accomplishments. Regardless of how you stack up compared to the other guys at the gym. One of the most famous UCLA basketball coaches ever, John Wooden, always advised his players to: “Never try to be better than someone else; but never cease trying to be the best you can be.” That’s good advice to follow regardless if you are playing ball, building muscle, or trying to accomplish any worthwhile goal for that matter.

Having unrealistic expectations!

No matter what the hyped up bodybuilding supplement advertisements say, you are not going to build a massive muscular physique in one month, especially if you are not in that great of shape to begin with. Nor will you be able to transform yourself from a soft pudgy couch potato to sporting a ripped buff beach body in the matter of weeks by popping a few diet pills or slugging down a magic muscle drink. Keep your goals realistic. A new lifter expecting to bench press 315 pounds in his first month of working out is just flat out ridiculous. And likewise, an overweight person thinking that they’ll lose 50 lbs. within a few weeks of dieting is also absurd. However, with patience, dedication, and a realistic training approach you will become stronger, leaner, and more muscular. When it comes to bodybuilding, most people “over-estimate” how hard it will be, and “under-estimate” how long it will take. Changing your body composition, either in the way of building muscle mass, or burning bodyfat, takes time. You can’t rush things. During a bulk up muscle building phase, you are on the right track if you’re gaining 1 pound of muscular bodyweight per week. Anymore then this and you’ll just be putting on excess bodyfat. And when training for fat loss, you can realistically expect to lose at most 2 pounds of bodyfat per week. Anymore then this and you’ll be sacrificing lean muscle mass in the process. At first this may seem like very slow progress. But keep in mind if you follow through consistently, those numbers add up quickly. And over the course of several months you can make some very impressive body composition changes and totally transform your physique. The time is going to pass by anyway, so why not make the most of it and take the action steps necessary to build a leaner, stronger, more muscular body. So then in 6 months or a years time you can look back and be proud of your physique transformation. And then you’ll have all of your friends, family, and gym buddies looking at you in awe and wondering how you did it.

Overtraining!

Working out too much is just as detrimental to achieving your muscle building goals as doing nothing at all. Once you workout you have to give your body time to repair and build the muscles through rest. Then you repeat the process of working out and rest. A common mistake that people make is thinking that they will get better results if they workout for several hours everyday. This is not true because what happens is the muscles get stressed and damaged but they don’t get a chance to recover and build up. This is what is called “over training”. When you over train your body can’t build muscle and you may even lose some of the muscle you have now. Common signs of over-training include pain and joint injuries, insomnia, prolonged fatigue, lack of motivation to workout, and just feeling burnt out and exhausted. Taking time to rest and recover are vital for achieving long term consistent muscle and strength gains.

Under-training!

This one is the complete opposite of the previous one… people are famous for taking things to one extreme or the other, no one wants to take a moderate approach. It’s either all or none. The flawed thinking that “if some is good, then more is better” is the root of a lot of potential problems… Just like some people will think that if some exercise is good, then more must be better. And end up “overtraining”. Others, who have learned about the negatives of overtraining, have taken it to the opposite extreme thinking that “if some rest is good, then more rest is better”. In fact there is one “fitness guru” in particular who actually suggests that you only need to workout once a month to achieve great results… Now your common sense will tell you that nothing could be further from the truth. Seriously, just think about it… how many people do you know personally who have built a lean muscular body by working out once a month? I’ll save you the math… the answer is ZERO. The fitness media will always play on people’s laziness and therefore try to promote “quick easy workouts” as the answer to getting in shape. But the reality is that working out and getting in shape takes time and effort. There is just no way around it. Anyone who try’s to tell you otherwise is just full of BS…

Convinced you 'need' supplements to build muscle!

The bodybuilding magazines are the ones to blame for this misconception. In a typical magazine over 50% of the pages are advertising (in some cases it’s a lot more). And then a lot of the articles are actually fancy worded sales copy recommending various muscle building and fat burning supplements. The fact of the matter is that every major bodybuilding magazine is affiliated with at least one supplement company. And there number one priority is NOT providing you with accurate training and nutrition information, but rather trying to convince you to buy their supplements. The truth is supplements are NOT necessary to build a lean muscular physique. Exercise and nutrition are the only things you REALLY need. Now with that being said, there are some supplements can help the process along a little, but not nearly as much as you may have been lead to believe. About 95% of your results will come from proper training and nutrition. Supplements MAY help give you an extra 5% advantage at most. But most people have their priorities backwards, and spend most of their time and effort worrying about what supplements to take, rather then focusing on perfecting their training and nutrition, which is responsible for 95% of their overall progress. I see this all the time… the typical novice bodybuilder who hasn’t even been working out for a full month, doesn’t even know how to add up how many calories he is eating during the day, and then what does he do… he goes looking for a ‘short cut’ by going to the supplement store to get a bottle of “Super Duper Anabolic Muscle Dust 2000”. Whether it’s winning the lottery or having the perfect body, we all want something for nothing. And it's a shame that so many people are looking for instant gratification, instead of making the effort to learn how to eat and train better. It makes no sense to "dive" into supplements in hopes of finding an easier way. Get your nutrition and training in order first. Then you can experiment with supplements, if you want to, and see if they make any difference to your overall progress.
  Not following a structured nutrition plan!  Your diet is without a doubt one of the most critical aspects of your muscle building routine. You can be spot on with your workouts, but if you don’t fuel your body properly you will NOT get the results you want. Period! Most bodybuilding enthusiasts that I deal with day to day don’t have any problems going to the gym and working out, in fact most of them really enjoy it, and consider their workouts as time well spent. But more often then not they get slack when it comes to nutrition. The whole idea of eating 6 well-balanced meals per day for bodybuilding is by no means a new concept. Most of you who are reading this probably already have a good idea of how you should be eating. But for the majority of people the main excuse is they don't have the time to eat properly. But this is just not the case. Eating a “junk-food” diet takes just as much or more time then it does to eat a healthy diet. At lunch time getting in your car and heading on over to the fast food joint, waiting in line at the drive through, and then heading back to work takes a lot more time then if you had your food prepared in advance and ready to eat. The key to successfully following a healthy bodybuilding nutrition program is planning ahead. When you cook your food always prepare for several meals. It doesn’t take any more time to cook larger quantities of food then it does to cook smaller amounts of food for just one meal. Purposely plan to have left overs that you can re-heat in the microwave, this saves time and makes it easier to have quick nutritious meals on hand.

Quitting before you have even started!

Some people just never quit. They are determined, persistent, and they never let go of their goals. Other people give up at the first obstacle they encounter. Did you ever wonder why that is? There is a reason… People who bail out and quit just because they tried something and it didn’t work consider it a permanent failure. But all they need is a little change of mindset. Success coach Anthony Robbins has a great concept for achieving success: “there is no such a thing as failure; only results”. By reframing all your experiences as simply results, rather then successes or failures, you are in control. Every time you try something you will get a result. If it is not the result you want, then just re-evaluate your approach, and try something else. Learn from your experiences, and just keep trying until you get the result you are after. People who see obstacles as just a temporary thing and learn from their experiences are the ones who never quit. If you learn from your past experiences and never quit, then by default you will eventually succeed. It really is this simple… But it is still going to take work on your part. You may have to try dozens of different approaches to working out, different eating plans, etc. and it could take months, or even years, to build the strong muscular physique that you desire. But trust me, when you get there, the results will be well worth it. You’ll be the one that the quitters are all talking about behind your back saying “isn’t he lucky”.

What am I doing wrong?

How do I gain more muscle, I'm doing everything I should be!

Find out here

Problem with Acne?

If you're considering treatment for acne then it's best to start by differentiating between medication administered orally and prescribed by a doctor, and acne treatments that are applied to the skin, like a lotion, serum or cream.
Prescribed medication is given to you after consultation with a doctor, either a dermatologist or your primary care physician. These medications can include something that seems a bit out of the ordinary, like a low dose of a birth control pill. Alternatively, you may be prescribed an antibiotic or an oral form of retinoid. Tetracycline is the antibiotic most frequently recommended, and Accutane is the usual prescribed retinoid. Accutane is also known by its generic name, Isotretinoin. The estrogen will help to prevent some blemishes in women, especially when these are related to changes in hormones. Another medication is Spironolactone, which is an androgen blocker. The idea behind the androgen blockers is that they help to lessen the buildup of sebum in the pores, build up that usually results in blackheads and pimples.
Unfortunately, there are problems with the medications for some people; in fact, there is growing concern that widespread use of medications has led to the development of more resistant strains of acne bacteria. The other problem is the potential for serious side effects. Pregnant women should not use Accutane, for example, because of a risk of birth defects. There are also reports of possible links with suicide and depression. It is worthwhile to have all the facts in hand before you take any medication, much less those with serious side effects.
So what choices do you have? There are many other forms of treatment out there, but I want to share two with you that have a great track record, do not require a doctor's visit, and have a limited risk of adverse side effects.
One great over the counter treatment is the Obagi Clenziderm line of acne products. The Obagi Acne Therapeutic system has a formulation of 5% benzoyl peroxide. They have a patented type of benzoyl peroxide that penetrates deep into the affected area, targeting the bacteria that create pimples. Obagi has two different lines depending on the type of skin you have: normal to dry skin or normal to oily skin. The normal to oily skin product is rather powerful, and you should use this only if your skin tolerates acne products without much trouble. The normal to dry skin version is better for those with sensitive skin.
The Obagi Clenziderm line of acne products has earned a terrific reputation for treating moderate to severe acne, but it could take several weeks to get your skin blemish free.
The next product is one that anyone who cares about his or her skin should be aware of, the Clarisonic Mia. The Clarisonic Mia is a facial skin cleansing system, not just a product designed to fight acne. It is an exfoliating tool, and is made for deep cleansing. This is where it helps with treating and, with regular use, preventing acne. The Mia is a hand held device that works through a pulsating action to loosen sebum, dirt and makeup off your skin, leaving your pores clean and encouraging new skin cell growth. An added benefit is that the skin absorbs moisturizers and treatments better after use. The brushes on the Clarisonic vibrate against your skin in a gentle way, removing the outer layer.
These are two of the best acne products you can buy, and they don't involve risky medication with severe side effects

Reference
Article Source: http://EzineArticles.com/7483342

Losing weight- Sucess stories!

So many people are trying to lose weight, and get theyre dream figure.. and it is very easy to get disheartned and de-motivated.
So I think its very important to keep yourself fired up, motivated and talk to positive people and hearing and listening to sucess stories I find helped me a lot, because many people have the tendency to have lack of confidence in themselves and tell themself 'I'll never do it'.
Well YES you can.
Only YOU is the person stopping yourself getting towards your goal.
ANYTHING is possible!

A legitamet weight loss sucess story can infact save someone's life, and thats not an exaggeration. Your own sucess story on how much weight you shed and what you did can inspire someone who is infact killing themselves.

Fat loss Factor

The first two weeks of the system focus on eliminating toxins from your body, increasing your energy levels, and stopping the content desire to eat more. You will also be working to strengthen your immune system
What You Get With Fat Loss Factor
• The Fat Loss Factor program
• Personal exercise log
• Workout guide
• Goal setting guide
• 3 videos demonstrating the master cleanse process
• Weight loss blueprints custom tailored to different experience levels
• The ‘FooJoo’ software which helps you choose healthy meals in fast food restaurants
• Recipe guide paired with a shopping list
• A measurements sheet to help you track your weight and body dimensions

Fat Loss Factor Diet Section
When you are first presented with the Fat Loss Factor diet, you are faced with a decision in which you have two options. The first choice is to dive straight into the two week cleansing phase where you will focus on eliminating toxins. You will cleanse your body by eating a lot of organic fruit, seeds, vegetables, nuts, and olive oil.
The second choice is a more intense approach to the diet in which you will do a Master Cleanse over the course of three days. This will quickly remove any toxic matter in your body before moving into the two week period that I mentioned in the previous paragraph.
The diet section of the program outlines what you will need to eat to cleanse your body of harmful toxins. You are going to need to be comfortable with changing your meal plans and what you eat on a daily basis.
Once you have completed the initial two week phase, you will move into the 10 week phase, where you will add some foods back into your diet which were previously cut out. These are foods that are low on the glycemic index, as well as foods which are good sources of lean protein.
After this 10 week phase is complete, if you have still not hit your goal weight, you will be asked to run through the cycle again starting way back with the cleansing stage.

The diet section provides you with all the resources you need to help your prepare for your new diet. This will help you know what you need to buy in the grocery store, and teach you how to make every meal. It will aid you so that you can enjoy your new diet, and not have to stress about it.
Since there is a strong focus on healthy meals, this will help you keep your blood sugar level at a healthy number, as well as help you lose weight safely and effectively. It will also lower your risk for disease

Fat Loss Factor Exercise Section
The Fat Loss Factor exercise program relies around the fact that cardiovascular routines aren’t necessary to lose weight. It is also important to know that what you eat is the most important part of the program. Without changing your eating habits, cardio and other workouts will be of no help to you.
This program revolves around interval style cardio rather than traditional cardio workouts. This will be coupled with resistance training.
This is better at boosting your weight loss than traditional cardio. Cardio with intervals have been shown to work better than regular cardio.

One woman who contacted Dr. Michael Allen was doing an 8 hour regimen that included cardiovascular exercises each week. Even with all of this effort, she was failing at losing any fat from her body. She was very desperate, and even considered adding more traditional aerobic exercises to her workouts at the gym.
Dr. Allen warned her that she was already overdoing it, and performing all that receptive motion wasn’t helping her. He notes that increased activity, and reduced diet are concepts that are generally applied to losing weight, but you need the right diet, and the correct amount of exercise.
He also incorporates some weight training into the exercises inside Fat Loss Factor. You are going to lose more weight if you add weight training to your exercise routine. He notes that the key to lifting weights is to do it regularly. When you lift weights, it builds muscle, but it also boosts your metabolic rate throughout the day.
Lifting weights will also allow you to keep the muscle that you have. Compare this to other workout programs that neglect weight training, where you will shed both fat and muscle weight. The continual development of your muscular system will ensure that you stay lean and lose fat at a rapid rate.
Weight lifting is also included in the Fat Loss Factor exercise program because lack of time is often an excuse that people use for not exercising. This is one of the reasons cardio is bad to have in any exercise routine. Cardio takes up a lot of time, and is hard to keep up with doing on a regular basis.
The exercise program developed by Dr. Allen can be completed in less than 15 minutes per day. Even though this may seem like a very small amount of time, the exercises are still guaranteed to give you the best fat burning effects.

My Aunty has actually been using the FAT LOSS FACTOR and lost 23pounds in just 2weeks.  The amazing thing about this programme is its personal to you, and your trained and educated properly and correctly which we all lack from things we see in the media etc. So we end up feeling lost and not knowing who to believe but with this programme you are taught and educated what and how to loose weight the properly and easy way!

Many products on the market today promise fast results but also sacrifice health. But Fat Loss Factor is an all natural diet paired with heathy, strategic exercise, which makes it safe for everyone. The program doesn’t make any crazy claims and focuses on proven weight loss factors. This program is recommended to those who want a proven weight loss program that has many success stories to back it up.

To order and get instant access to the Fat Loss Factor, simply click the link below this paragraph to be taken to the official sales page. Underneath Dr. Michael Allen’s video presentation, you will see a button that says ‘YES! Add To My Order’. If you do not see this button, simply refresh the page, and check again. Click this button and you will be taken to the secure Clickbank order form where you can enter your payment information. Clickbank is a trusted payment processor, so you know your information is safe. Make sure you take advantage of the link below to get the lowest price.

Click here for your own Fat loss factor now! 

Cellulite, what is it and how to get rid of it!

Cellulite is a fanciful name for a collection of fat that pushes against the connective tissue beneath a person's skin, which will cause the surface of the skin to dimple and look lumpy. Cellulite is not a factor of body weight. Plenty of thin and muscular women have cellulite.
Cellulite is the name given to the deposits of fatty and fibrous tissue that cause a dimpling effect on the skin, usually on the hips, thighs and buttocks of women. Cellulite is normal in women, and is a common condition appearing in over 88% of women after puberty, mainly affecting the areas of the hips, thighs, buttocks, stomach area, as well backs of the arms.
Cellulite Causes
Cellulite very commonly appears on the hips, the buttocks and legs, but is not caused by being overweight. It is a main assumption that cellulite may be caused by the accumulation of fat cells. It is also caused by excess of water and fat in the body: This is a half truth, cellulite can be caused due to an excess of fat, but you will also find excess water in cellulite.
Cellulite Treatment Creams
Creams can contain a variety of ingredients, vitamins, herbal extracts minerals, as well as antioxidants. These creams are marketed as a cure for cellulite. Hundreds of over the counter creams, pills, tablets and capsules for fighting cellulite have come to market. The tough truth remains that Cellulite is very stubborn and will not budge easily. There is not a 100 percent cure for cellulite. The only thing we can hope to do improve the appearance of cellulite. With the use of cellulite creams, as well as a healthy and the right kind of exercise, the appearance of cellulite can be effectively reduced.
The creams that are on the market attempt to target excess water within the cellulite area to effectively eliminate it. Reducing the size of the fat cells and reducing the appearance of cellulite. Many of the cellulite reduction creams do contain caffeine as one of the main ingredients.
Cellulite factor treatment
As many women esspecially suffer from cellulite and find they dont know where turn to for help more and more sucess stories are being created from using the Cellulite factor treatment. A very rare treatment which originated all the way from East Africa, a very different and much more sucessful treatment than any other which is on the market right now. Whereas most cellulite treatments like creams just target the outside of the problem, but this treatment targets the root and cause of the problem, which therefore gets rid of cellulite in a very short amount of time. With your very own coach 'Dr Charles' goes through the real reason why you have celluite and what you can do to get rid of it totally.. Dramatic changes, and easy steps to be followed which everyone can do that may have you look at celluite in a whole new light.

Watch Dr Charles's lesson on Cellulite and what to really do to beat the bulges click here

Exercise for Cellulite
Exercise for cellulite problem areas can help tone saggy muscles and improve circulation and blood flow to your cellulite problem areas. Exercise and diet very well may improve the appearance of cellulite, for some of you though, weight loss may worsen the appearance of cellulite. It is possible that some women can effectively get rid of cellulite by exercise. Though many women can be in good physical condition and still have a cellulite problem. Exercise can help by reducing cellulite bumps by burning calories which burns fat, all the while building muscle, which will minimize cellulite dimpling.
Massage Treatments for Cellulite
In the last few years, many machines have been patented that will massage the cellulite affected areas. Massage will increase circulation and lymphatic drainage. A term called micro massage is possible by cellulite hosiery that will effectively massages your cellulite prone areas even as you wear them. Improving circulation and increasing lymphatic drainage. Massage techniques with endermatic applicators is known to have produced good results.
Conclusion
Cellulite is mainly a female problem, although, some men may also have this problem. It is decidedly a genetic issue.
Creams and massaging may not be a long term solution to the reduction of cellulite, eating a healthy diet as well as exercise can reduce the presence of cellulite tissue. But for a longer term effect to totally rid of cellulite and improve weight loss  'Cellulite Factor' is a amazing way of totally transforming your body and problem areas.
Cellulite definitely causes many image problems. From the horrors one feels putting on a pair of shorts or a bathing suit.
But it is possible to rid of this taunting and frequent problem we see all the time, with the correct knowlege about how it is causes and how to target the problem. No one has to live with being self concious, so educate yourself and get rid of the bulge its easy! 

Reference:
Article Source: http://EzineArticles.com/618065

Worrying and anxious about losing weight?

Weight loss is perhaps one of the biggest concerns throughout the western world today. Day by day we, as a western society, are becoming far more concerned about our health and weight. There are lots of reasons for this. Everybody has his or her own reasons for wanting to lose weight and inches. It doesn't matter why you want to lose weight; what matters is that you approach the process correctly. Losing weight no matter what the cost is not good. There are a lot of ways that you can shed inches and pounds. If you are concerned about how to lose weight keep reading. We will help you find a way that works for you!
Talk with a doctor. You and your doctor will work together to decide what an ideal weight for you is. This will be figured out using the factors of your height, medical history and lifestyle. Once you identify your goal, your doctor will help you work out how to get there. Your doctor is well versed in fitness and nutrition. Together, the two of you can put together a reasonable calorie intake to keep you nourished while still allowing you to lose weight. He or she could even help you develop an exercise routine to help you burn calories and get you to your goal. Don't decide upon your goal weight without advice. Your doctor will be able to prevent you from choosing a goal weight that is not healthy. Weight loss support systems exist for people who have a hard time staying motivated. Weight Watchers has decades of success under its belt. This program allows you to join together with other people who are trying to lose weight. The program gives you a simple way to track how many calories you ingest each day as well as helpful hints for eating well without going over your desired caloric intake. In addition to this, the program gives out exercise tips and other weight loss strategies. Weight Watchers even has an option for taking part online if you don't have time to meetings.
Eat only nutritious foods to get your calories. The biggest weight loss enemy is an empty calories. Empty calories can be found in sugary and junky foods. If you cut the empty calories from your diet you will do amazing things for your weight loss program. You only want to consume calories from foods that are helpful to your body. The body stores empty calories in fat cells which grow and increase your weight. Eating a good and healthy diet is the best way to achieve your weight loss goal.
Lots of people worry about losing weight. Almost every person can point to a couple of pounds of weight they want to lose. Approaching the weight loss process correctly is the key to losing weight in a healthy way. If you don't approach weight loss with a healthy mindset you probably won't lose any pounds at all and you will be more likely to gain back most (if not all) of the pounds you do manage to lose. If you aren't sure which approach to weight loss is best, ask your doctor or a professional health care provider for help.

The correct way for men to loose weight!

Losing weight, whether to improve health or to change appearance, has at some time or another been the focal point of our lives. And though no two individuals are physically identical, the difference is more pronounced between men and women. There is a huge difference in not just the body composition of the two sexes, but in their hormones as well. Hence, the gender divide makes it imperative for men and women to follow different programs for weight loss. Let s take a look at a few weight loss tips mean exclusively for men.

First, we start out with dietary changes. As long term dietary changes are the only way to accomplish successful weight loss, it makes perfect sense to start here. The first -- and probably the hardest -- thing for men to do to lose weight is to avoid alcohol. Alcohol is a double-edged sword. Not only does it reduce your ability to burn fat, but it also increases your appetite. Buffets, too, should be avoided. Most buffets provide plenty of options for dieters, which encourages them to overeat without realizing it. Another important thing to remember in this context is that eating quickly adds to weight gain. The body takes time to signal that it is full. A fast eater eats too much before he realizes that he is actually full. Weight loss also becomes a lot easier once you cut out the myths surrounding it. For example, it is not true that starch makes you fat. Carbohydrates, which are the biggest sources of starch, are also the fastest-burning foods around. They provide your body with its main source of instant-use fuel. Similarly, it is untrue that you need to resort to drastic calorie-cutting in order to lose weight. If you cut back on your calories too much, the body responds by going into conservation mode, which means a lower metabolic rate. This backfires by actually reducing your ability to lose weight.

Now for the workouts. Intense, full-body workouts not only encourage burning of calories, but they also spike up your metabolism and maintain the high rate for hours. And you don t have to work out for hours to accomplish this -- three 15-minute sessions work as well as one 45-minute long session. In fact, they may be more effective than the 45-minute session as they help you increase your metabolic rate for a while after each workout, as opposed to just once after a single workout. Also, it helps to avoid repetition. Fitness experts often say: The best exercise is the one you're not doing. In laymen s terms, what this means is that consistently challenging your body with changing routines is the best way to achieve results. Though this does not mean that you should stop classic movements such as squats and push ups, which are definitely effective, it does mean that you should vary the way you do these workouts every four weeks. This variation will help you avoid plateaus by speeding up fat loss. What s more, you don t get bored with the same dull workouts every day. It also pays to remember that all types of exercises are beneficial -- even in small doses. For example, choose the stairs over the elevator, or park at the farthest end of the parking lot so that you can squeeze in a quick round of cardio.

Get ripped for this summer!

Build extra lean muscle and burn the extra fat ready for the summer season...

 

5 Simple, easy &effective steps to help you build muscle and gain your dream six pack!

 

 

 

It is EXTREMELY important to set your workout goal right from the start. Most people just walk into the gym one day and start working out with zero clue about what they are doing. Not surprisingly, most of them seldom achieve any significant results. No more hesitation, let's start RIGHT NOW!
Step 1. Set your goal: Determine how much muscle mass you want to gain
Step 2. Calculate Resting Metabolic Rate (RMR)
Step 3. Calculate Daily Caloric Requirement
Step 4. Calculate Caloric Surplus
Step 5. Track your Progress
Step 1. Set your goal: Determine how much muscle mass you want to gain
When setting your goal, it is important to be specific and realistic. If your goal is something unclear like: "I want to look buff" or "I want to gain 25 pounds (12kg) in 1 week", you will probably fail to achieve it. Below is how you should set your goal:

I want to gain 6.5 pounds (3 kg) in 8 weeks.
Therefore, my goal is to weigh 165 pounds (75kg) by August 20th 2012

Step 2. Calculate Resting Metabolic Rate (RMR)
Resting Metabolic Rate (RMR), also known as Resting Energy Expenditure or REE, is the amount of energy in calories needed to maintain the body's essential functions. These calories will be burnt even when you are NOT doing anything consciously. These functions include breathing, digestion, blood circulation, cell formation, etc. They account for about 70% of your total daily calories burnt. Your RMR can be calculated using the Mifflin-St Jeor equation.
Step 3. Calculate Daily Caloric Requirement
Now, we need to calculate your Daily Caloric Requirement, which is the total calories required per day when you take into account your daily activities. To calculate this, you need to multiply your RMR by your Activity Level.

Activity Level
Little to no exercise (sedentary, desk job) = 1.2 multiplier
Light exercise (1-3 days per week) = 1.375 multiplier
Moderate exercise (3-5 days per week) = 1.55 multiplier
Heavy exercise (6-7 days per week) = 1.725 multiplier

Step 4. Calculate Caloric Surplus
To gain muscle mass, you need to consume MORE calories than your Daily Caloric Requirement and create a Caloric Surplus.
The common recommendation is to consume an extra 250 to 500 calories per day. If you put on weight easily, stay on the lower end of the range, and if you are a hardgainer, aim for the higher end. Below is an example of how to do this:

Daily Caloric Requirement = 2580
Extra calories needed to gain weight = 500
Caloric Surplus = 2580 + 500 = 3080 calories

This means that you need to consume 3080 calories per day to create a Caloric Surplus and gain muscle mass.
It is important to note that your body is only capable of adding a maximum of about 1 pound (≈ 0.45kg) muscle per week, so if you are putting on more than 1 pound per week, you are probably gaining some fat on top of muscle mass.
Step 5. Track your progress
It is important to track your progress.
1. Set weekly goals. For example, if you want to gain 10 pounds in 10 weeks, you should aim to gain 1 pound per week.
2. Track your weight on a weekly basis.
3. Adjust your workout/ diet accordingly based on your weekly progress. For example, if you are consistently missing your weekly target weight, you need to eat more to achieve a sufficient caloric surplus.
4. Measure your weight on the same day/ time every week. I like to take my weight every Sunday night to see my progress over the week

 

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High intensity interval training, means HIGH fat loss and calorie burn!

http://www.youtube.com/watch?v=_Ov-lSkpOyI 

just a few minutes a day of high intensity interval training can determin your dream healthier figure...

All those hours slaving at the gym... and for what?

Today's society has trained us into thinking that in order to loose weight we need to spend hours training at the gym every week, spending around an hour running on a treadmill then using weights for an other half hour, All of this time and effort spent in the gym and the majority of people still look the same. And to make it even worse they are burnt out physically and mentally and have suffered all types of injuries to their body.

The truth is in thinking smarter not working harder.

Well, I am going to tell you that you no longer have to continue the insanity of these types of exercise routines. You have to work out smarter not harder. But first let's start with making sure that our body has the proper fuel and nourishment so that we will stay healthy and be able to reach our physical goals

So I want you to make sure that your diet consists of lots of vegetables, especially cruciferous vegetables. Let's not forget the good healthy proteins like chicken and fish. And of course we want you to eat two pieces of fresh fruit every day and a small amount of starch carbohydrates like whole wheat pasta and bread, oatmeal and brown rice.
Most women do well consuming 1200 calories a day and most men do well with 1600 to 2000 calories per day. You want to eat at least 5 small meals a day. You should have your first meal within the first thirty minutes of waking up and try to stop eating two hours before you go to bed. You could never go wrong by taking a good multi-vitamin and mineral every day too.
So let's get to the workout now. For this exercise you should use a stationary bicycle, stair stepper or elliptical machine. You will do this exercise 3 days a week. Just make sure you do not work on back to back days.
Let's use the stair stepper as an example. You want to warm up for approximately three to five minutes on the stair stepper and then for thirty seconds go as hard and a s fast as you can go. Then you need to rest for two to three minutes and allow your heart rate to come down. Now you get to repeat this series three more times. After you have completes a total of four series you are finished for the day. Some people will be able to do four series and others will have to work their way up to four series. I always say common sense dictates everything so if something does not feel right stop it immediately.
This is a great exercise routine because it will keep your metabolism for at least the next 48 hours. That's why we skip a day in between sessions.
So there you have it; a program that will burn fat fast.

If you have difficulty controlling your appetite and cravings and losing weight it's always best to work with a trained Medical professional. Medical weight loss programs across the country are helping people lose weight in safely and effectively.

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Ganoderma Lucidim- The new secret to weight loss

Taking alternative medicines and supplements are becoming more and more common as an aid to loose weight, &the reishi mushroom ganoderma herb is a perfect example of a healthy simple way to loose weight fast!
Ganoderma has been traditionally used for a variety of health reasons including weight loss.
According to the memorial sloan- Kettering cancer center, ganoderma contains active ingredients that can increase your metabolic rate after consumption. As your metabolism increases, your body uses more energy to digest food more efficiently. This energy is fueled by breaking down fat deposits and calories in your body, which can then lead to weight loss. Ganoderma increases the rate in which your body provides oxygen to your bloody which allows your body to exert additional energy.


The herb is available in most health food shops in tablet forms however the coffee company ORGANO GOLD has now encoroporated the herb within its coffee so you can still enjoy your coffee but still gain the health benefits!

Hold back the negativity!

Believe it or not we and what goes on in our mind is the only reason we either dont or find it hard to loose weight..
We hold ourselves back from reaching our goals!

We give up before we can truly say we gave it our all and it simply didn't work. We are our most critical judge and often times give ourselves less credit than we should.
This is normal behavior, but there are a few things you can do to make sure these thoughts do not enter your mind. By eliminating such thoughts and negative energy, you can make a life-changing decision that will stay with you forever. Once you make that change, these positive influences will follow you throughout the various aspects of your life.
There are many excuses why people don't take the initiative and start working out. Some of the most common ones are: I don't have enough time to exercise everyday, or I can afford a gym membership. There are many more excuses that I can find but this article is going to focus on how to eliminate these thought processes and get you on the right track.
Here are some tips that can get you going right away and help avoid these negative thoughts:

• Make a detailed plan of your daily schedule Monday through Friday, including weekends and see where most of your free time exists. Take these periods and try to implement a little bit of time for exercise, even if they are spread out throughout the day. You don't need to do a one-hour workout to see benefits, you can get away with doing shorter workouts, multiple times per day.


• One of the best pieces of advice I can offer you would be to work out in the morning before any of your daily activities. There are many benefits to working out in the morning such as increased weight loss and calories burned. More importantly, if you accomplish your workout first thing I morning before you get on with your daily routine you will ensure that your workout gets done and you won't have to worry about what time you are going to have you try and squeeze it work out a later in the day. If something comes up unexpectedly, then you may end up skipping your workout altogether for that day, which could turn into a trend. Skip one day and you'll find it gets easier and easier to skip two days and even three days, resulting in a failed plan.


• Go online and make a simple blog starting with your first day in which your weight loss goals are, post the picture or two if you're comfortable with that. Blogs are great because you can see your progress in real time and they act as a very motivational tool for you to stay on track and remember what your goals are and how far you've come. You might even get a few supporters that will cheer for you and even offer you some helpful advice along the way. You could even inspire others to do what you are doing and become an icon for many people just like you.


• If you really want to accelerate your weight loss and increase the chances of your success you should look into joining a weight loss program for women. These programs are designed to maximize your weight loss and provide you all the support you would need to answer any questions you might have. This is a great way to ensure a positive experience and one that will keep you on track for the tough road ahead.

Taking the first step in deciding to make a change is the hardest part when it comes to losing unwanted weight. If you just get up and start doing something and remember to not think about things that will hold you back from achieving your goals then you will be well on your way to success and fulfillment.

 

The secret about Interval training

Now more &more celebrities are becoming familiar with 'Interval training' which is scientifically proven to burn even more calories and fat than just hours straight of high intense cardio.

So you'll be pleased to know having short rests and slow workout intervals inbetween your high energy training will help not only catch your breath back but burn lots more calories and fat!
In fact you carry on burning upto 48hours after your interval training session has finished.. thats impressive!

Not only that but it takes up 1/3 of the time your usual cardio workouts so you have more time in the day and less excuse to excercise!

Its easy and adaptable to include within any kind of excercise your interested in, here are a few simple ways you can incorporate it

 Complexes involve combining 2 or more exercises and performing them consecutively without rest. For example, you may do a leg exercise, push exercise, pull exercise and a core exercise all in succession. You would take a short rest between sets and perform anywhere from 2-4 sets.

Density Training; when done correctly, this mode of exercise can be one of the best and most effective combinations of cardio and strength training. Pick up to 5 of your favorite exercises and a resistance that would equal a 10 to 12 repetition maximum. You will perform 5 reps of each exercise for a given period of time (i.e. 10 minutes). See how many total repetitions of each exercise you can perform in the predetermined time period. The motivating aspect of this mode of training is that even though it is extremely challenging, you know that you are going to be finished in 10 minutes or whatever amount of time you predetermine.

  Traditional Interval Training: this mode of exercise involves determining a set ratio of work to active rest. Perform 5-10 sets of the interval. The most common ratios are 1:1, 1:2, and 1:3. For example, if you have chosen a 1:3 ratio, you would work as hard as possible for 30 seconds and active rest for 90 seconds. The ratio that you choose would depend on the goals of your training program and the energy systems involved in the sport or training that you are doing.

Many celebrities are choosing interval training into their fitness regimes rather than sticking to high intensity or yoga!
Josie Gibson has lost up to 3stone thanks to Interval training other celebrities like Jenifer Ellison also has proven it to work amazingly!



So why not give it a go!

Tone, build muscle &loose weight!

Muscle gain is something most men all would like to achieve and loosing weight is also important for this, and turning fat into that toned ripped muscle!

There are guys who go to the gym religiously with dreams of getting that lean, chiseled body. But no matter how often they go to the gym, they just can't seem to get it done.
Many folks are unaware that going to the gym just isn't as important as what you're doing to lose body fat. There are people who do not even bother with the gym and yet they have a body that most guys envy.
You see, you have to lower the body fat in order to get ripped. This is all important on account of no matter how you many sets and reps you do in the weightroom, you'll never see the washboard with that layer of fat on top of it.
People think that people with ripped bodies didn't have to work for it because "it's in their genes".
Well, that's just an excuse that a lot of guys make because they don't want to do what it takes to get them the ripped bodies that they admire.
Most of the guys who are ripped have very little body fat due to an active lifestyle.
The road to getting a ripped body is a huge challenge because a person has to be extremely active and follow a diet that is low in fat.

Lose body fat by running
One of the best ways to shed unwanted body fat is by running, but not merely running for a few minutes and then walking the rest of the way.
You have to learn how to change up the pattern of your running to make your heart work harder.
Going on a run-walk-run routine that alternates every 30 seconds is a whole lot better way to melt away body fat than just plain running, in as much as it causes your heart to work harder, thus spiking your metabolism which in turn burns more fat.

Lose body fat with resistance training
The way to get muscle tone without bulking up too much is to do resistance training.
Lifting weights will help you bulk up by enlarging your muscles but resistance training makes your muscles stronger without necessarily making them bulge.
Increasing the weights that you lift will make you heavier sooner or later because of the muscle that you acquire. On the other hand, lifting light weights with more reps will basically firm up your muscles.
See how it works? This way you'll be muscular and strong without looking like the Hulk.

Proper diet
Eating the appropriate portions of food is probably the most important thing. Some of us aren't blessed with the genes of a thin person, so we need to work a lot harder to lose body fat.
We'll have to reduce our intake of simple sugar and fat while increasing our protein to get ripped.

Forget about all those hyped up workouts in the muscle magazines that only work if you're a pro bodybuilder or on steroids. Forget about those over-hyped supplements.
Just make these tips part of your lifestyle instead and you'll get the leaner, ripped body that you've been wishing for!
If you want to get a lean chiseled body, check out these tips to Get Ripped Abs the right way.

LOOSE stubborn belly fat fast& efficiently!

If like me, you have either struggled in the past or struggling now to beat the bulge and desire washboard stomach for the summer then allow me to enlighten you with some simple rules, tips and secrets to loose all that stubborn and unwanted fat around your middle.
As it is very common for most people to gain the most weight around the stomach area it can also be a huge health risk factor so it is important to get rid!
common reasons on why this occurs to most are high level of stress or anxiety,. When this occurs, cortisol is produced and it begins to break down the lean muscle in our bodies. It also causes fat to be stored in the abdominal area which leads to belly fat. Stress levels can also increase because of bad diets. This stress can lead to an increase in cortisol levels which means that no matter how hard a person exercises and diets, they will find it difficult to lose that excess fat.

Lots of simple easy ways for you to get rid of the belly fat...

-Get lots of rest
(Working late at night often results in eating more, and making poor decisions to the type of food that is eaten. When your body becomes tired it produces more ghrelin, which causes the body to crave sugar and other foods that lead to the increase of fat. Not getting enough sleep can also have an effect on your hormone production. This affects the level of cortisol that is produced in your body which makes it more sensitive to insulin, which has been shown to be one of the prime reasons belly fat develops. Experts recommend getting at least 7 hours of sleep a night to help keep these symptoms at bay.
Another main factor to help rid of the bulge is to avoid eating sugary foods
The next productive step you can take is to avoid sugar. To help reduce the cravings for sugar, it is recommended that you eat more protein, vegetables and fruits. Simply by replacing sugar filled snacks with these healthy options will help you rid yourself of excess belly fat. Improving your poor diet habits can go a long way in decreasing the amount of belly fat that you have.
You may also want to increase the amount of Vitamin C that you take in on a daily basis. Vitamin C helps the body balance the cortisol spikes that occur when you are experiencing a high level of stress. Vitamin C is responsible for creating carnitine, which is a compound used by the body to turn fat into fuel. In addition to controlling cortisol spikes, it can also help to fight a cold. If you are experiencing a high level of stress it is recommended that you increase the amount of Vitamin C you take.
Belly fat is one of the most common problems experienced by people all over the world. By implementing a few of these changes into your life, you will be well on your way to ridding yourself of unwanted belly fat.