How To Lose 9lbs Every 11 Days

Weight Loss Facts:

Low Fat Foods DON'T WORK.

You cannot lose weight using Low Fat Diets. Low fat foods have been popular for many years, but yet our society is getting more overweight as each year passes. This fact alone should tell you that eating a purely low fat menu is not the answer to losing weight.

Low Calorie Diets DON'T WORK.

You won't lose weight using a Low Calorie Dieting Plan either. In fact, eating low calories is the worst thing that you can do to your body, since that will only slow down your body's fat burning engine and ruin all chances of losing weight.

Low Carb Plans DON'T WORK.

You'll probably find it extremely difficult to get slim using a Low Carb Dieting Plan. Low carb diets have recently become popular over the last couple years, but the problem with low carb menus is that they are too strict and TOO HARD TO FOLLOW for average people.

What about Weight Watchers and Jenny Craig Dieting Plans?

Weight loss programs such as Weight Watchers (and Jenny Craig) usually involve slower dieting progress over a longer period of time, since such programs generally promise only 2-3 pounds of weight loss per week. Also, programs such as Jenny Craig usually involve buying special meals and/or dietary supplements during the initial phases of the program. While some people may like these types of dietary programs, we prefer a dieting plan which focuses on faster weight loss.

How To Lose 9lbs Every 11 Days

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Swim to Lose Weight and Stay Fit

Showing up is all it takes.

Swimming is a terrific way to tone the body and get in shape with very little stress on the joints. This makes it the perfect exercise for any age; all you need is a swimsuit and to find a suitable time at the pool, many have designated adult swim times or family sessions. However, sometimes the prospect of getting in the pool, especially if you consider yourself less than accomplished, can be daunting. The following is my response to a question on how to start on a major weight loss target, and highlights my main mantra which is, "keep on showing up".


“Let me take your points one by one. The first one about not swimming too well. That means you do swim a bit, and a bit is all you need to get this thing rolling. When I came back to swimming after 30 years off, I started easy, I did what I could because I knew that as time passed I'd get a little bit better and a little bit better until I was really getting somewhere. Now when I say easy, I mean easy, like 25 meters and then a rest, then another 25 meters and so on. Never push it past where it's fun, and don’t put pressure on yourself, just wait, keep showing up at that pool and doing what you can, and soon what you can will be quite a bit. It's the keeping on that's the trick. Forget the "burn", who needs to be in discomfort all the time, just keep on "doing what you can" and the consistency will win the day. It's like water on stone, the outcome is never in doubt, and the little drip will go right through that stone.

As for your second point "how do I even get started", well you have started, you know an exercise you can do and improve on, and you need to focus on the first 5 lbs. not the rest. If you look at too big a task, you'll say, "oh forget it, it's too tough to lose 96 lbs.". But how about 5 lbs. to start, is that do-able? Then let's do it!! And when we've got that wall knocked down, we'll go for 8 lbs. next time. So take it in little pieces, that's what I'm doing with my program, I do what I can and I don't fret over what I can't, that would be a waste of my energy. Let's do what we can, set a "do-able" target and GO FOR IT. But don't tell yourself, it's "only the first or whatever", IT IS THE ONLY TARGET!! Focus, keep it in front of you and REACH it before you even think of the next step. Water on Stone!!”

Author: Gordon Black is a world-ranked Master swimmer and Canadian national record holder. A member of the British swim team in the late ‘60s, after thirty years out of the pool, last year Gordon returned to competitive swimming in the Masters forum. He offers an online weight loss, fitness and motivational coaching service through his web site http://www.gordonblack.com where his competitive comeback is chronicled.

Swimming To Lose Weight

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Why Protein is Crucial For Fat Loss - Part 2

How to Maximize The Results You Get From Your Protein Powder. Timing Is Everything!

Whether it be for fat loss or muscle gain, I always recommend taking a good protein supplement. The reason for this is simple: it is a convenient way to get high-quality protein without excess calories.

Be aware, however, that in no way am I advocating that you live on protein powder (like the dangerous Liquid Protein diets that used to be popular) alone. The key point to understand here is that a protein supplement is exactly what the name suggests: a supplement. It should be taken in addition to a nutritious diet in order to achieve a certain purpose, in this case increased protein intake.

Protein powders and protein bars can also be used as meal replacements on occasion, especially when you are on the go. They are far more nutritious than a fast food meal and more convenient.

The most popular and highest quality protein powder is whey protein. Whey is very digestible and is used efficiently in the body.

You can maximize the effects you get from your protein supplement simply by knowing exactly when to take it. Here is a list of the when, why and how of effective protein supplementation, ranked in order of importance.


1. Immediately After A Workout

If you only take protein once per day, this is the absolute best time to take it. Immediately after you finish your workout, your body needs raw materials to rebuild and recover with. If you don’t supply the raw materials through eating, your body will break down muscle from elsewhere in your body in order to rebuild the damaged areas. This is very counterproductive as you can well imagine.

By taking in some protein (20 to 30 grams or so) within minutes after exercise, you provide your body with the raw materials it needs to recover without breaking down it’s own muscle tissue.

2. An Hour After A Workout

About an hour following a workout, your body has settled down from the excitement and is ready to really start rebuilding. The protein that you took in immediately following the workout has been metabolized and your body is looking for more. Another protein shake at this time is a good way to help speed recovery. Try to take in another 20 to 30 grams about an hour after working out.

3. First Thing In The Morning

Immediately upon waking, or as soon after that as you can manage, take a scoop of protein powder. Your body has just been through an (approximately) 8 hour fast and is hungry for nutrients. Feed your body!

Protein powder is more quickly assimilated than solid food and gets into your muscles faster. This protein shot gives your metabolism a boost, which can help with fat loss. Be sure to follow it with a good breakfast, of course.

4. Last Thing At Night

Prepare your body for the long overnight fast by giving it a little something to work with. A good combination for this purpose is to mix a scoop of whey protein in with a small glass of milk.

Whey is what’s known as a "fast" protein, meaning that it’s digested quickly, while milk protein (casein) is what’s known as a "slow" protein, meaning it’s digested relatively slowly. At night, you want your protein to be metabolized slowly so that your body gets a more even supply over the course of the night. By mixing "fast" and "slow" proteins, you get the benefits of the higher-quality whey with the slower digestion time of the milk.

5. In-between Meals

A quick protein shake can be a great snack in between meals. It helps keep your body supplied with protein all day long. This is especially useful if you tend to have long periods of time in-between meals. It could mean the difference between losing muscle and building or keeping muscle!

6. With Meals

Taking a protein supplement with meals is a handy way to increase the protein content of a meal. This is perfect for when you make a meal that is somewhat low in protein.

7. In The Middle Of The Night

This is a trick that bodybuilders sometimes use in order to keep their muscles supplied with protein throughout the night. Keep a pre-mixed protein shake right beside your bed. Although some trainers have been known to set alarms to wake up to drink it, I prefer to have it there waiting just in case I wake up, but I don’t try to wake up on purpose. If I don’t wake up, it’s right there ready for me to drink first thing in the morning! This strategy is more targeted for muscle growth rather than fat loss.

WARNING!

Never drink a protein supplement immediately before working out!

Some people do this thinking that it will give them an energy boost or give them a head-start for post-workout recovery. Basically, all it does is sit in their stomach and bloat them up. Valuable blood that should be going to working muscles gets sent to the digestive system to try and digest it. The same warning goes for taking protein during a workout. Don’t do it!

By following these protein-intake recommendations, you will increase the effectiveness of your supplementation. Even if you choose to take advantage of only one or two of these timing techniques, you will certainly see an improvement in your recovery ability.

Author: Nick Nilsson is Vice President of BetterU, Inc., an online exercise, fitness, and personal training company. Check out his latest eBook "The Best Exercises You've Never Heard Of" at http://www.thebestexercises.com or visit http://www.fitstep.com. You can contact him at betteru@fitstep.com or subscribe to BetterU News, his fitness newsletter at betterunews@fitstep.com.

Why Protein is Crucial For Fat Loss - Part 2

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Why Protein is Crucial For Fat Loss - Part 1

I Didn’t Realize How Important Protein Was For Fat Loss Until I Discovered Something That Blew My Mind...

The year was 1992. I had just finished a long cycle of weight gain whereupon I had moved my bodyweight up from about 150 pounds to about 215 pounds. And let me just tell you, it wasn’t all muscle!

I hadn’t been all that careful about my diet previously but I thought I knew pretty well what I was doing. It was time to lose some of that fat.

The first thing I did was make the biggest mistake a dieter can make: in my focus of trying to eat only low fat foods, I unwittingly and drastically reduced the amount of protein that I was eating.

The result? I lost weight and plenty of it. The problem was, I lost mostly muscle! I was smaller, weaker, lighter and nearly as fat as I was before. Not quite the results I was looking for.

In retrospect, I know exactly what I did wrong and it’s something I’ll never do again.

I FORGOT ABOUT PROTEIN!

Protein is an extremely important nutrient whether your goal is to lose fat, gain muscle or just tone yourself up. It is the main structural nutrient in your body, making up the bulk of your muscles and organs. Protein is essential for proper hormone function and immune system health.

Most importantly, for our purposes, protein is used for building and repairing muscle tissue.....


When you are trying to lose fat, you reduce your calories. Unfortunately, your body views fat stores as more precious than your muscle tissue and will tend to eat up muscle tissue before it goes to fat for energy. This physiological adaptation used to protect our ancestors from famine but works against us now.

This is very unfortunate because muscle tissue is a great calorie-burner. The more muscle you have, the more calories you burn even when you’re doing absolutely nothing! Protecting your muscle tissue makes fat loss so much easier, it will amaze you. Not only that, it will help you keep that fat off permanently!

What can you do to protect your muscle tissue?

The first thing you can do is exercise. Exercise, especially resistance training, provides a stimulus for your body that sends it a signal saying "keep this muscle, you’re going to need it."

The second thing you can do is provide your body with enough protein. This can be in the form of food or supplements.

Good food sources of protein include chicken, fish, eggs, lean meats, legumes (beans), soy, and dairy products. Protein supplements are derived from food sources but are concentrated for convenience and effectiveness.

How much protein do you need?

The standard recommendation for athletes is between 1.2 to 1.7 grams per kilogram of bodyweight per day (or 0.5 to 0.7 grams per pound of bodyweight per day), though some research indicates a ratio as high as 2 grams per kilogram of bodyweight per day (0.9 grams per pound) is beneficial. This means if you weigh 150 pounds, you should try to eat between 75 and 105 grams and up to around 135 grams of protein per day.

Essentially, you should experiment with your protein intake to find out what works best for you. As far as importance in your supplement program goes, I would rank protein as next in importance to a good multi-vitamin.

When I made my first grand attempt at fat loss, I made the mistake of neglecting protein and it cost me. Don’t make the same mistake I did!

Author: Nick Nilsson is Vice President of BetterU, Inc., an online exercise, fitness, and personal training company. Check out his latest eBook "The Best Exercises You've Never Heard Of" at http://www.thebestexercises.com or visit http://www.fitstep.com. You can contact him at betteru@fitstep.com or subscribe to BetterU News, his fitness newsletter at betterunews@fitstep.com

Protein is Crucial For Fat Loss - Part 1

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When To Workout

When To Workout

What should I eat? When should I eat it? And when’s the best time to work out? Should I hit the gym when I wake up in the morning, during lunch hour, or late afternoon? Everyone has a different opinion, whether they are an entrepreneur, a freelance photographer, a school teacher or a diehard fitness freak. So HCM took the query to the training professionals to get their take on the problem.

Dr. JoAnn Dahlkoetter, author of Your Performing Edge and member of the medical staff at Stanford says, “The best time of day to exercise is first thing in the morning. You lower your stress and increase your metabolic level. If you wait until later in the day you may put the workout off and not do it at all.” (Website for helpful articles and success tips: www.YourPerformingEdge.com)

Dr. Yariv Rothman, a Venice, California chiropractor also prefers the A.M. workout. “A morning workout can be very helpful, especially if you’re shedding those extra pounds post pizza night.” Cardiovascular exercise or circuit training in the AM stimulates the endocrine system, releasing endorphins and enhancing mood. Dr. Rothman says, “My patients who work out in the early morning report that they have more energy throughout the day and deal with stressful situations at work better.”

Guy Grundy, Mr. Australia, is a morning person, too. He says, “By training first thing in the morning you are able to take advantage of certain factors. You release more growth hormones (GH) at this time due to the low blood sugar levels. The more GH you release the better.”

If you are looking to gain bulk or become more lean, your meals will be a little different. To bulk up, Mr. Australia suggests, “A high protein, high carb snack is great before the workout as you will have additional nutrients in your system while you are training.” Dr. Dahlkoetter suggests a sports bar or a bowl of oatmeal.

If you are looking to drop body fat Guy Grundy offers a suggestion before pumping weights, “Go with a shake. It’s easy to digest and will ensure you have enough protein in your system while you train.” Remember, if your body is low on carbs it will use protein as an energy source.

Grundy says, “I always make sure I have a little more protein in each meal as I like to stay lean and therefore eat less carbs. I build muscle and drop more body fat with this method.”

The most important meal is the one immediately following your workout. You should look to get between 25-50% of your daily carbohydrate intake. And the amount of carbs needed during a post workout meal varies between people. Guy Grundy says, “My favorite is egg whites, flank steak, and three blueberry and banana multigrain pancakes.”

There’s a good reason for all these carbs. After a workout your body has depleted its carbohydrate reserves. Your body is releasing more insulin, sending needed carbs back into the muscles. These calories and nutrients absorbed during post-workout meals are directed into the worn muscle mass which leads to a better gain in muscle and cell growth.

Guy Grundy says, “Using creatine with your post workout meal and a high amount of water will provide even better results.”

Dr. Rothman says, “Your body needs refueling as well as protein, which is necessary for muscle repair.” He suggests a turkey sandwich or a few scrambled eggs with fruit.

There is a downside to the morning workout. Since muscles are still asleep from a long night’s rest, they need some waking up before strenuous exercise. Spend a few minutes warming up. This could be five minutes on the stationary bicycle and stretching exercises, which will avoid unnecessary strain on muscles and ligaments.

Ryan Kravetz, a Bally Total Fitness trainer and former Team USA ice hockey forward, knows a morning workout gets the metabolism going, but he has practical concerns. “The crowd hits the gym in the early morning and late afternoon.” This is the time when people have to wait to do their bench presses or leg lifts. “The equipment is available without a wait during midday,” says Kravetz.

Not everyone can jump out of bed in the morning and pump iron. There is a school of thought that agrees with Kravetz, but for a different reason. Led by Dr. Phyllis Zee of Northwestern University, this group cites a good explanation for the P.M. exercise. Muscle strength is at its peak, and people are most alert. Therefore, athletes are less apt to injure themselves.

There’s some science to back this opinion, too. It has to do with circadian rhythms, our internal biological clocks. These rhythms time our sleep, wakefulness, and body temperature. During the afternoon our internal clocks have increased our body temperature by one to two degrees. Consequently, muscles are more supple lowering the risk to injury. For most people this happens between 2:00-4:00 P.M.

Exercise before bedtime is frowned upon. According to Dr. Dahlkoetter, sports psychologist, “If you exercise at night, you will become dehydrated and have more difficulty sleeping.” A workout before bedtime will keep you up. Sure, you’ll be wide awake for Letterman or Leno, but you’ll have trouble waking up for that early morning appointment.

Maybe it’s an A.M. workout you prefer to start the day with an energy boost. Or a P.M. workout suits you best when your muscles are warm and you need to relieve some stress. Take your pick. Choose one and stick with it. And remember to eat smart before and after you exercise. Maintaining a regular workout schedule with an appropriate diet could extend your life and definitely improve your mental and physical health.

Author: Dane Fletcher is THE Training Authority and writes exclusively fro SteroidPimp.com, a leading provider of weightlifting supplements and alternatices to anabolic steroids. For more information please visit http://www.steroidpimp.com

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Increase Your Metabolism to Lose Weight

If you need to lose weight, one great way to start melting pounds away is to increase your metabolism. By increasing your metabolism, you'll be able to process food faster and therefore will store less fat in the body. In fact, with a better metabolism, you're body will even begin burning away existing fat in order to get the energy it needs to support itself.

How Metabolism Works

Your metabolism can either work for you or against you. The main way we all get energy is from glucose, commonly known as our blood sugar.

When our blood sugar runs low, our metabolism burns the fat in our bodies in order to make more energy. However, when our blood sugar runs high, our metabolism stores fat in our bodies to use later.

So now let's look at how you can get your metabolism to work for you.

Go Ahead and Eat

Many people believe that the key to losing weight is to stop eating. Well, that will actually have a negative effect on your metabolism. Eating less will cause your metabolism to slow down because it will sense that you don't have enough food.

So when you finally eat, your blood sugar will jump through the roof and your metabolism will store the extra glucose as fat.

Instead of starving yourself, eat many smaller, healthy meals that are low in calories and fat. Also, consume plenty of water, fruits, and vegetables.

By eating smaller portions you'll not only curb your appetite, but you'll also trick your body into thinking that it's getting plenty of food. Therefore, your metabolism will kick into a higher gear. Then when it doesn't get the glucose it needs for energy (because you're eating healthy) then it will begin to take that glucose from the stores of fat that are already in your body.

Get Yourself Moving

Exercise is a guaranteed way to increase your metabolism. Always check with your doctor for what is the best exercise regime for you. Most of the time, walking as little as twenty minutes a day, will help increase your metabolism.

Exercise actually helps you lose weight in two ways:

First, exercise builds muscle and muscle burns calories on its own.

Secondly, when you exercise your body is forced to come up with enough energy to support your activity. So, it begins burning fat in order to give the energy you need.

Don't be put off when I say exercise - there is no need to be pounding away furiously on a treadmill for hours a day.

A simple yet effective mini routine is all that is needed to give your metabolism a boost.

Some Final Words about Losing Weight

If you need to lose weight, you're certainly not alone. Millions of people are in the same boat. However, most people don't realize what it takes to first lose the weight and then to keep the weight off.

If you increase your metabolism, you'll see that over time, your fat will melt off your body and your weight will gradually drop. The two best ways to increase your metabolism are to eat smaller meals more often and to exercise regularly.

Author: Matt Falconer's latest guide helps you shift pounds, boost metabolism and burn fat without spending hours in the gym sweating away on the treadmill. Visit http://www.12MinuteWorkoutPlan.Com

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Why You Are Fat – Natural Weight Loss Dieting Program

Have you ever wondered why you are fat and have considered going on a weight loss dieting program? If you did, then you must know why certain food makes you fat.

Most if not all of us are somewhat carbohydrate addicts. We have pastas, pizzas, white rice, spaghettis, bread, refined flour food and confectioneries in almost if not all our meals. Just look at the queues at the fast food joints on a regular day and you will know what I mean. Bread and sweet sugary drinks are the menu of the day, naturally.

Some of us are reluctant to embark on a weight loss dieting program to lose that excess baggage (body fat) because we think it is an exercise in sheer willpower and futility.

"You are asking me not to eat bread/rice/pizzas/hamburgers, chocolates and ice-creams my entire life? You must be nuts!" Sounds familiar? For those who incessantly snack on biscuits and chocolates between meals to stave off hunger while working at the office, here is why.

You unwittingly and naturally reach for such snacks because of the food you chose to eat earlier at an earlier meal. If you start the day with three or four slices of white bread spread with fruit jam or margarine and then wash it down with coffee and sugar, you can be sure you will be craving for snacks by mid-morning even though your breakfast was a filling one.

When your food made up primarily of carbohydrate, especially refined carbohydrate like white bread and pizzas, with little protein or fat, not to mention high in sugar, your blood glucose surges crazily following that meal.

To counter the effect of extreme glucose surge in your blood stream, your pancreas will pump more insulin than usual to bring your blood glucose level down. What happens then is that your blood glucose surges will then dip lower than your pre-meal level. When this happens, you start to get hungry and crave for more sweet stuff and more carbohydrate. This is why you reach for sweet snacks and drinks instinctively. Thus the vicious cycle continues again and again and you are eating more and more calories. So choosing the food in your meal is important so that you will not get hungry fast and then consume more calories to satisfy that hunger upsetting your natural weight loss dieting program.

When more carbohydrate is consumed than can be stored by your liver and muscles as glycogen, they are naturally converted to fat. So what should you do?

Well, you can start to limit your carbohydrate consumption (note that I said limit and not stop) and on top of that, choose slow digesting carbohydrates especially carbohydrate with fibers like fibrous vegetables, fruits, legumes, brown rice and brown bread, your insulin spike will not be so eccentric and therefore you will not get hungry or having your sweet tooth so often.

Now think about it, if you do not reach for your snacks and sugary drinks that often, it means that you are consuming fewer calories. So if your caloric consumption is less than your caloric expenditure, you are right on a natural weight loss dieting program without even realizing it. Better still, you are not going on a hunger and starvation diet because you will not get hungry that easily.

Just imagine now that you are losing weight naturally, what if you incorporate an exercise routine into your natural weight loss dieting program to burn off some more calories? Your natural weight loss result will be amazing wouldn’t it?

Now that you know why you are fat, let’s get started on this natural weight loss dieting program.

Author: Chris Chew is a fitness personal trainer of actors, fashion models, male pageant winners and other celebrities. See his health and fitness websites at http://www.sgfitness.com and http://www.sgfitnessonline.com

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Tweaking Your Fat Loss Diet

Hey Ray, I keep forgetting to book an appointment to sit down to try and lose more fat off my tire, so I'll try and type out my diet thoughts here. It's going to get long winded but here it goes. I'm sitting at 195lbs down from 242lbs after reading your book, and of course it's not good enough for me. I have been eating the same portions and food since day 1 when I set up the meal plans for 226lbs. Here's my game plan, let me know of it makes sense or not please.

- Doing the wild rose cleanse this week starting Thursday.

- At this point changing portions to adjust to 195lb BBE calculations but up the protein from .8/lb to 1g/lb. Not a lot of change for my diet actually for the cleanse except for fish instead of poultry, plan to keep protein levels high just using fish (likely lots of salmon), everything else is a match, or close to it anyway.


- When I am done the cleanse and go back to poultry, cottage cheese etc, I am looking at a few changes. The carbohydrates are a no brainer, just cut back a bit. For proteins I eat a pretty standard set of foods: Meal 1 - cottage cheese 2- chicken / turkey 3- chicken or salmon 4-chicken / turkey 5 & 6- burgers or pork chops, just something other than chicken or turkey. My thoughts are to keep the daily proteins the same except maybe more emphasis on turkey, but change the night meals to white fish or some type - crab, cod, halibut, stuff like that with very low fat contents, or should I be switching everything to white fish to try and cut fat from the diet?

- Still have a protein shake at 10 am and eat ice cream at night (usually an ice cream bar) Ice cream is because I found myself getting dizzy a lot and realized it was lack of sugar, have felt a lot better since starting this. Anything I can do different as I realize its not the best thing for attaining a 6 pack!

Work outs: Going to start running 3 miles, 2 or 3 days a week before work (this assumes I can drag my butt out of bed) to see if I can get things moving some more, otherwise I am fairly active in the evenings, more so when my shoulder smartens up. Thoughts?

Thanks again, Mack

From Ray:

First I think you should start looking at body fat percentages now instead of the scale. I saw you the other night and you are getting really lean. I don't know if you have a certain number you want to see on the scale, but if not, I would be more concerned with body composition than getting that scale to go down any more. After all, do you want to fight at 160 lbs and 10% body fat or 190 lbs and 10% body fat? Just a choice so let me know.

Now on to the diet. The cleanse is going to make you feel awesome after and I think you will see great benefits from it. So that is a go. As for the BEE calculations, I wouldn't drop as low as 195. I would only go for a 210 for now. Big changes usually cause the body to freak out and rebel. You don't want that, you have to just tease it a little and not totally tick it off.

With your activity level, I would not decrease the carbohydrates for the increase in protein. This is my opinion but I feel that if the carbohydrates are not available then your body is going to go after the protein next since it is not the macronutrient that is needed for survival, fat is. So it is extra muscle you are after, then add the protein on top but don't decrease your carbohydrates right now. Not for an athlete.

As for fat, you do not want to cut it out totally. Fat should be at least 15% of your calories. You need this for hormone production buddy. I like the way you cycle your protein sources, keep that up and I would actually go for more fatty meats at night along with fibrous carbohydrates if fat storage is a concern. If that makes no sense to you then we can talk about the science on that later.

As for the ice cream at night, this is weird. You are considering cutting back on carbs for the sake of increased protein but then eating ice cream at night for the sugar you need. See what is happening there? This is another good reason why you need to keep your carb intake at the present levels or even bump them up just a bit. You only need to add a few grams of complex carbs here and there and the light-headedness will go away. Try some oatmeal with a banana any time you need a sugar/carb fix. It will break down fast at the start and slow burn on the end from the banana and oatmeal combo.

Now for the extra activity. I know you know the math of fat loss. 3500 calories per pound of fat is the magic number. Now how many calories are you in deficit when you calculate your classes, gym sessions and good eating. If you are in deficit then the extra running should only be because you like it or need to improve your performance in running. Doing excess work to burn calories can throw you into over training really fast. Watch yourself. I think you are doing enough activity already with the MMA, my class and the gym. If anything I would go with sprints in the morning if you must go for a run. 10 sprints for 100 yards with 30 seconds rest in between.

Hope that helps buddy! Keep going, your looking great!

Author: Ray L Burton is a personal trainer and author of the best selling internet ebook titled, Fat to Fit - The Journey. You can learn more about exercise and weight loss at http://www.buildingbodies.ca and read more about his weight loss book at http://www.fattofitbook.com

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HOW TO CHOOSE A RAPID FAT LOSS DIET

Today, more people are realizing and doing what they have to in order to become and stay healthy by using diet programs and exercising. Losing excess fat is a common problem for both men and women, especially prior to a large gathering or event such as a wedding or party of some sort.

Due to these types of events, sometimes you do not have a lot of time and need a rapid way to lose fat quickly, even if it is for just a few extra pounds so you can fit in to that dress or suit you wanted to wear but its a little to tight right now.

The more health conscious you become the less you will have to worry about this. Also with the pressure of time at hand, you need to know what weight loss diet plan will work or what types of exercises will help do the trick.

There are many different fat loss diet programs available and seems like every day a new one pops up. So how do you determine which one will work for you, you can't try them all, right!

Here are a few suggestions to finding the right rapid fat loss diet for you: - get recommendations from people you know who have tried a diet - research the diet program on the internet - read reviews from customers for the diet plan - review costs of program and guarantees - find out how long the company has been in business - have they received any rewards, certificates - are they apart of the BBB (BetterBusinessBureau)

When you are looking for a good fat loss diet program, you want to have the facts, after all it affects you and your health. Some sites may offer free quiz's, diet generators, diet recipes as well as some more rapid fat loss diet tips.

Most diet information points to the fact that the best diet programs are flexible and sustainable, and that a successful plan must be adaptable to the individual. The plan should take into consideration not only the weight you want to lose, but also your personality type, level of activity, do you live or work in a stressful situation. Other people living in your household, and any special situations or conditions that are likely to affect your attempt to lose weight.

When choosing a diet program, remember that you will be eating this way for the rest of your life if you want to maintain your new healthier weight. It will probably mean a conscious effort to change habits, since the old habits got you where you're at and you don't want to go there again. The two biggest reasons people give up their diet programs are impatience and unrealistic expectations regarding the time, effort and results of a safe and lasting weight loss process.

Health, fitness and diet programs are a great way to learn efficient ways to get healthy and in shape. To help dieters do this, many professional weight-control programs offer special dietary and exercise plans, as well as psychological support. Most diet programs are designed for people with no specific health problems, but all recommend checking with a doctor before starting their diet program.

Before making your decision on a fat loss diet program, you should do some basic research. This could take just a few minutes or a hour, but you should know what your getting yourself into: the costs, is it guaranteed, what you should expect from the program.

Some fat loss diet programs include the types of meals that can be prepared, those that are delivered are the most costly and convenient. You should consider the ones that you have to prepare yourself as these will be more to your liking. The downside to this is it will involve more work for you.

Author: John creates informative articles related to losing weight and staying healthy.

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