Why It’s Not Possible To Get Into Shape Overnight

Overnight SuccessThere are many research studies out there which actually prove that it is extremely rare for a person to ever be able to lose large sums of weight in an instant.

As you will see with most weight loss success stories out there, the results only came about after the person committed fully to putting in the work every single day.

If you are searching the internet in hope to find some instant results then believe me you will be in for some disappointment.

That disappointment people experience is the reason why most never succeed in actually losing weight.

For some odd reason we have been brought up as a nation to think that we are entitled to certain things. We somehow feel like we deserve to get overnight results without actually putting in the effort.

You see if you are serious about losing weight then you are going to have to develop the habits of hard work and patience.

That doesn’t mean you have to work hard for working hard sake. You need to develop the attitude of working smart on the right things. But the problem is that most people are not even prepared to do this.

The truth is that most of the conventional diet and exercise schemes are just leading people down the wrong direction.

Everywhere you go, you are bombarded with people telling you that it is possible to lose weight instantly.

But over the long term this is just causing people to head down the wrong path which will lead to them getting terrible results and giving up.

If you really want to get the fastest weight loss results then the best thing that you are ever going to do, is actually follow a plan that focuses on you eating whole and natural foods while at the same time doing lots and lots of exercise.

The great thing about losing weight through eating right and exercising properly is that you will end up being full of energy, and you won’t end the day with you feeling famished. You even get to eat things most conventional diets tell you to stay away from and those include things like steaks, and fried eggs!

The great thing is that when you are giving your body exactly what it needs and wants to stay healthy you will begin to see the weight rapidly drop off your body!

But it is important to remain with this diet for good if you want to see results. This is why you have to look toward getting on a diet that you will be on for the rest of your life and not just for a couple of months.

While many people will literally lose tons of weight when they first get on eating a healthy diet that is full of vegetables and lean meats, the truth is no two people are the same.

There will be a few of you that don’t see an immediate result.

I’ve personally seen that the vast majority of people that eat clean and train regularly, will see truly exceptional changes in terms of body composition but again there are always those few oddballs.

But you should never give up, regardless of how long it takes you to get into great health.

Just keep focusing on the vision, and keep putting in the work and believe me one day you will end up in incredible shape.

While eating healthy and training regularly really don’t require that much effort to get into as a way of life you need to understand that you will probably hit a weight loss plateau, sooner or later.

But at this time you need to keep reminding yourself that weight loss is a long journey and that you are not going to lose weight overnight. That you should keep plowing forward because you will see results if you do.

By keeping your eye on the ball you are going to be able to appreciate and notice the times when you feel down and then realize that you need to keep focused and keep doing the work because that is the only way to really get the results that you are after in the long term. Never give in because then you will never be able to get into the shape you want to get into.

If you are already in great shape then know that if you get off the track and eat a few donuts here and there then not all hope is lost.

But as soon as you come to realize that you have slipped off the track, you need to push yourself back on and put in the work.

While it can be hard to lose weight in this day and age that we live in because of all the temptations out there, it is still possible if you focus on what matters (diet and exercise) and keep putting in the hard work.

Your Guide To The Latest Weight Loss Shortcut

Weight Loss ShortcutImagine we lived in a world where if you wanted to lose 30 pounds all you would need to do is walk up to your doctor’s clinic, read a magazine for 10 minutes, while your doctor points a device which shoots out a laser towards your back… then you just stroll out having just spent thousands of pounds in the process.

If you had the money to spare and a beer belly to get rid of, would you opt for such a procedure?

Would you ever consider this sort of weight loss shortcut to get results?

With the procedure sounding so simple and effective it would be hard for most people to say no.

You might be surprised but it seems that we are getting closer and closer to that reality. There are two organisations out there that go by the name of Zeltiq Aesthetics and Erchonia Medical, both of which are based in the USA, who have developed a sort of lazier pointer that reportedly zaps pockets of fat. They are claiming real results quickly, which were previously only seen offered by people who sold weight loss gimmicks.

These two companies are claiming that their product offers people the chance to lose weight in any area of the body, by simply using lasers that are pointed to the fat. This causes all the fat in that area to come out of the cells, into the lymphatic system, where the body will be able to use the fat as a source of energy.

While it may seem great on the surface you need to realize that you won’t see immediate results with this technique.

It takes about 2 months for the whole process to take effect on the body.

Tests that were carried out showed that the average person lost about 3.5 inches over a period of 2 months.

So while it may not be the instant fat loss solution that you were hoping for, it certainly seems to produce real results and definitely blows away some of the most popular weight loss scams out there.

I love a good shortcut that actually produces the results you were looking for without compromising the quality of the journey or the process that you used to get there.

So is this laser fat loss tech really a valid shortcut to help you lose weight?

Truth be told, it is a shortcut but only if fat is the only thing that you want to lose.

But in terms of a shortcut that improves the health and overall quality of your life, I wouldn’t say that this solution will help you much.

To be honest, you’re goal shouldn’t just be to lose weight but to take those actions that will help you live the healthiest possible life. I would avoid all those things that offer you fast results without taking you through the journey of getting sustainable long term results.

If these laser products actually get the results that they claim to get, the issue is that ultimately they are not going to be helping you get to the underlying issues that are causing your weight gain. You may in fact lose weight initially but eventually you will just gain it on again.

Losing weight is more than just losing a few pounds here and there. While learning how to lose belly fat in a week is a great start you need to develop a more longer term vision to get great results.

Doing it the more traditional way by eating right and exercising regularly will help your overall health improve. You will see an increase in lean muscle mass, your organs will be healthier, you will have much higher energy levels, and you will be a lot more sensitive to insulin.

It is extremely doubtful that you will experience the same sort of benefits from having laser pointed at you. Not only will it cost you a fortune, but you will more than likely end up putting the weight that you’ve lost right back on.

The only way to lose weight and keep it off is to do it the old fashioned way, through hard work and dedication.

If you can literally get rid of your excess fat without making any changes to their lifestyle, then what is actually preventing people from continuing their unhealthy diet habits and way of life?

It would be extremely interesting to see how this laser treatment would actually fare against other fat loss procedures out there such as bariatric surgery, which is often used to help people who are morbidly obese.

Keep in mind that people only go under the knife to get Bariatric surgery to overcome obesity in order to prevent some chronic diseases such as diabetes and hypertension.

There is a lot of research which says that while it is a high risk procedure it certainly seems to be quite effective. Ultimately this surgery will help people lose weight and reduce the chances that they get any serious disease.

The laser procedure is extremely unlikely to do this and here are some of the reasons why I believe this to be true:

Bariatric surgery is just one half of the equation. In order for the patient to see long lasting results, they will have to get on a healthy diet that is full of fresh, natural foods.

Ultimately this will lead to you seeing not only the weight drop off but also see an improvement in the condition of the individuals overall health.

Ultimately this kind of laser treatment while good at giving you initial results, isn’t worth trusting if you want long lasting results that not only help to keep off the fat, but also help to improve the quality of your life.

Believe me, I’ve got nothing against seeing advancements in technology.

So whether or not this laser technology improves with time, we will have to see.

But keep in mind that there is nothing more effective and long lasting when it comes to losing weight, than eating the right foods and exercising on a consistent basis.

You will have to put in some real hard work, but believe me it will be more than worth it down the line!

Overcoming The Emotional Connection Toward Junk Food

Junk FoodGetting over junk food is the biggest issue that most people have and what prevents them from jumping on board a healthy way of life.

Most people understand and appreciate the healthy concepts of eating right and exercising regularly. They really want to jump on board this way of life in order that they may be able to improve the quality of their life and ultimately get into great shape.

Who doesn’t love the concept of having an amazing amount of energy from the moment they wake up, to the idea of being able to eat fresh organic meat.

But then of course, the breaking point for most people is where they ask… what about coke or whatever other piece of junk food they absolutely love.

You can have all the knowledge in the world but it will be to no avail, if you aren’t able to get over the idea of not eating junk foods. Isn’t it a little odd how powerful these cravings for junk food are, so much so that they completely destroy any chance of you getting on the healthy road and way of life.

Is that single doughnut so tasty that it can completely hamper the quality of a person’s life and stop him from living a healthy way of existence?

Many people are used to saying ‘I’d love to live a healthy life but I could never give up my breakfast cereal.’ Well, this sort of response has really made me think deep about the mental power of eating junk foods.

Have you ever wondered why the best foods that people mention they’ve eaten usually tend to be junk foods?

The vast majority of people out there have some sort of deep love for one type of junk food or other.

It’s like we sort of emotionally attach ourselves to the food item in question.

There are also many other reasons why people love junk foods, some include the fact that they are very easily available, convenient to eat, and pretty cheap on most occasions.

A lot of the times the foods that we are attached to, are foods that we have grown up with and therefore we have become used to eating regularly.

Then there are some other powerful influences on our desire to eat unhealthy foods, these include our ethnic, family or community backgrounds on top of all the marketing and advertising that we are bombarded with on a daily basis. Finally there is the issue of taste.

I have told you before and you will notice it once you begin to eat healthy on a regular basis and that is the fact that most junk foods taste pretty much the same once you allow your taste buds to come back to life. This of course is only going to become noticeable when you begin to eat healthy and nutritious foods on a regular basis.

So how come we find, that some foods are a lot easier to give up than certain other foods?

Imagine tomorrow you woke up and were told that in order to live a healthy way of life you must avoid eating cucumbers. I really can’t imagine anyone really being bothered about it to the level that they will feel that it will stop them from living a healthy life.

Then how come the idea of giving up things like coke, or breakfast cereal is a lot harder. Why do we get anxious about the idea of getting rid of junk foods?

You will be amazed to know that your sense of taste is developed a lot earlier than you may initially think.

There are plenty of research studies which have found that the diet of a mother heavily influences the taste senses of a child.

The conclusions of many researchers as to why this happens is to help a child understand and know what tastes are safe for them. Ultimately it’s all about survival, and this process will help your child appreciate the flavors that will help them survive out in the world.

If you happen to come from a family whose diet was mainly rice then you will have developed a good taste for it quite early on.

The fact is that as human beings we associate certain memories around food. So if you had many good times as a child surrounding a specific type of food, then you will be more emotionally attached to it as you grow older.

One of the biggest factors that cause a sort of emotional connection to food, is that of holidays. But it is possible with any sort of event or occasion.

Do you happen to remember cooking something special with your parents of grandparents? Do you have strong vivid memories of going to a specific type of restaurant when you were younger?

Do you have a good memory of some time when you were first going out with your partner which still influences how you happen to spend time together today?

The problem with these sorts of emotional connections with food, is the fact that it can hinder your progress to live a health lifestyle, where you mostly eat fresh and nutritious foods.

Even if you are able to resist the temptation, you will never be able to truly enjoy healthy foods, because you will constantly be thinking about the junk foods of your past.

The past is one thing, but an even greater battle is the temptations of the present.

There have been many research studies which prove that the mental images that we play in our minds about certain foods play a massive role in the cravings we have for particular foods out there.

Have you ever seen an ad for food and then you suddenly feel like eating it? This may even be true if you don’t even touch that food! Those guys who created the ads have a wonderful way of actually convincing you that you need that food now!

Then the way we feel in any given moment also influences what we happen to eat. Often times when we are feeling down we will engage in emotional eating which can result in us gorging great portions of junk foods.

Eating a lot of carb heavy foods can give us a little bit of a high, but of course with every high there will come a crash… this up and down feeling can really become addictive.

The truth is and this is backed up by many research studies that when we are stressed out we naturally move toward wanting to eat junk foods.

Statistic shows that men usually go toward eating warm and calorie rich foods, whereas women prefer to put their hands on sweets etc.

It has also been noted that a younger person is more likely to eat snack foods rather than full on unhealthy meals.

From various different research methods out there it has been noted that the best technique for people to use when it comes to overcoming their desire to eat junk foods is to just keep it away from them. Make sure that your environment is free from any sort of temptation and you are less likely to gorge on bad, unhealthy foods.

The harder you make it to get access to a particular type of junk food you like, the less likely it is that you will put in the effort to actually get it.

You also need to work to get rid of those pleasant associations you have with junk foods. That means if you watch TV where there are countless ad’s that bombard you to eat junk foods, then just avoid watching TV on those nights when you are feeling particularly stressed out.

Another great tactic you could implement to overcome your desire to eat junk, could be to actually go on a little walk.

If you still seem to be having issues with food then perhaps you are experiencing some sort of eating disorder, and it could mean that you need to get yourself checked out by a professional counselor.

There have also been some research studies carried out which suggest that acupuncture can be extremely effective to help those people who are battling with constant cravings for junk foods.

Ultimately you need to appreciate the fact that your favorite foods are nothing but a small moment of pleasure, and perhaps a link to a happy memory in the distant past.

But you also need to remember that your life without that piece of junk is probably far more energetic, where you experience less health issues and therefore you get more out of every single moment that you have.

You need to realize that your life is probably more meaningful and filled with higher levels of pleasure because you don’t eat junk. Those taste buds you have, are just a minor part of your whole experience.

What foods would your body really like to have inside it? That is the question you need to ask yourself.

If you really want to live a healthy way of life you need to start paying attention to your body more, and giving it what it actually deserves. That is of course if you want to experience a healthy way of life.

Do you have any other tips or suggestions on how you can get over this emotional connection people have with junk foods? If you want to see more tactics to help you overcome this emotional connection to junk food then I’d recommend that you check out the fat loss factor.

The Ultimate Guide To Walking

WalkingYou might find it a little odd to see me writing a guide to walking but I believe it really is important in this day and age. The first thing you need to appreciate is the fact that most people in the modern world don’t have to walk in order to survive. You can say that walking is also the closest you will get to finding a weight loss shortcut that actually produces results. If you are looking for a way on how to lose belly fat in a week, then walking may be your ticket to get great results.

Yes, of course as always there are going to be some exceptions to this rule, but for the most part you will find that the people who are reading this blog right now are the kind of people that don’t even need to walk more than a couple of hundred meters a day.

With all the various options we have to get around, cars, trains, bikes etc an average person isn’t going to die because he or she can’t or doesn’t want to walk.

The truth is that most of us need to walk. Walking is something that is essential if you want to be a healthy person but the reality is that most of us just ignore this fact and choose to walk as little as they possibly can.

While the modern world has developed to the point where life has become really easy, the truth is that people still need to walk regularly if they want to stay healthy and active throughout their lives.

So as most people don’t walk about unless they have to, the reality is that they have forgotten the optimal way to walk around and the exact reasons they should be walking more often.

Most people walk with terrible technique, feel like 1 or 2 miles is too much and just plain don’t know how to enjoy the process of walking for no other purpose than to get out there and walk. Most people will only walk great distances as a last resort, when they absolutely have no other choice.

The vast majority of kids no longer bother to walk to school, and the average person will jump into the car to get down to the local shop.

You have to understand the fact that walking is something that each and every single one of us needs to do more of.

The truth is that even our ancient ancestors used to walk around a lot. They had feet exactly like ours and utilized them at every opportunity they could, getting from one place to the other.

The human foot has been developed to be perfect, and if you don’t use them properly, you will seriously be doing yourself an injustice.

Our ancestors seriously walked around a lot.

There was no choice they literally had to walk everywhere they wanted to go. Human beings didn’t start to ride animals until people began the process of farming. So ultimately if they wanted to get anywhere or get anything done they had to rely on their own two feet to get them there.

If we take a look at the human foot then we can see that the vast majority of us are meant to be walking regularly.

Not only is walking essential but it will help you stay healthy and live a longer life as a result.

The truth is because we are designed the way we are, some of you could argue that we are meant to be walking around as that is what is essentially expected of us.

So you may be wondering what the scientific evidence reveals, and believe it or not walking is great for you and helps to keep your body healthy in the following ways. Here are some of the benefits you will experience from walking regularly:

1. Children who walk to school grow up to be fitter and healthier than those kids that don’t
2. Old people that go on brisk walks regularly often out live those that don’t
3. Adults who get out there for a brisk walk are far more likely to have a healthy blood pressure than those that don’t.
4. There is evidence to suggest that those adults that walk regularly will have a lot better memory than those that don’t.
5. Women over the age of 70 who walk daily, will likely live longer than those that don’t.

You could literally go on and on, but I think you get the idea. Walking is something that is really great for your health and something that you need to do more of.

Truth be told, going on and on about the various benefits just gets a little boring and takes away from the real reason you should be getting out to walk. The world is an amazing place, and walking is a great way to explore and enjoy it for all that it can offer you.

To really make sure that you’re on the right track, and walking in the best possible manner there are some tips that you need to be following.

1. Taking a Casual Stroll

This is basically the walking you do every single day, whether it be to your local supermarket or to your local shopping mall. This type of walking is pretty much done on flat ground.

While going for a casual stroll you should be sure to lead with the heel, with your leg being straight but not locked. You should also make sure that you slowly press your feet to the ground each time you land.

This will make you feel like you are walking with a sense of flow.

A good way to make sure that you’re doing this right is to put your hands on your butt cheeks and see if they are really tense with each step you take.

Obviously you will look like a nutter doing this in public, so I’d recommend you do it at home.

This tender way of walking is a great way to prevent any sort of injury occurring and will ensure that you will be able to walk for many years to come.

2. Walking Uphill

When you’re walking up a hill you should aim to land on the middle or front of the foot, with your heel hitting the ground last. Really try to use the muscles in your glutes to move you forward and upward, and do this with every foot.

3. Walking Downhill

When walking down a hill, I like to try and land with my whole foot hitting the ground. This will feel odd at first but try to slowly incorporate this into your walking pattern when coming down a hill.

This will be hard at first because not only are you trying to walk down the hill safely, but you’re also trying to prevent your body from falling over and rolling down.

Whatever method of walking you end up engaging in, make sure that you’re always walking upright. You’re not a monkey so don’t act like one! Walking around with a crooked back will just cause you to waste a lot of energy which will make you not want to walk. Stay tall and enjoy your walk.

Doing the hard stuff is where most people excel in life. Getting out there and buying healthy organic beef or buying those fancy running shoes, is what most people don’t mind doing but when you dig a little deeper you will find that they will have driven to the shopping market. It’s time to get the easy things sorted out.

Walking on a regular basis is a really easy thing to do, but it is where most people fail. Being easy to implement is often why most people fail to implement it.

Yes, walking is simple but it is also boring in comparison to getting out there and buying a new pair of running shoes.

But understand and appreciate the fact that walking is essential if you want to stay healthy. If you do everything else perfect but fail to engage in the practice of walking, then you are slowly but surely killing yourself.

By not walking you are essentially giving your body the signal that it is okay to slowly but surely shut down.

So I hope you now understand why it is so important to get out there and begin to walk, starting right now. Just get out there and walk even if it is for as little as 10 minutes.

Really try to enjoy every moment of it, explore the local neighborhood and take in everything that surrounds you.

Let me know in the comments below how you walk and where you love to walk!

How To Overcome The Obsession With Weighing Scales

Weighing ScalesThe truth is practically every house in America will have a weighing scale in it. But every household will treat them differently.

There are some folk out there that are literally scared of the weighing scale, to the point where they hide them in the bathroom closet.

These people will occasionally force themselves to get the scale out but most of the time they try to ignore it as best as they can, trying to pretend that it doesn’t exist.

But then there are other people out there that act like crack addicts in terms of their relationship with the scale. They literally are addicted to using it.

These people will literally weigh themselves at least once a day or if they are really extreme, then they will weigh themselves after every meal or perhaps after they workout. Each time they get on, they are hoping they will have made some sort of progress.

Now, while there is nothing wrong with the scale itself, these two extremes just cause a lot of unneeded pain in people’s lives.

It really is a great tool for giving people some sort of idea what they weigh. But there is a difference between using it as a measure of progress here and there, to actually obsessing over it.

If we focus too much on the scales then most of us will stop focusing on what is really important and that is to eat correctly and exercise regularly.

Personally I’ve stopped using a scale a long time ago. It’s just something that I feel a person doesn’t need. Especially since following the fat loss factor you will find that you will never need it.

If we pay too much attention to the daily changes that the scale shows us then we lose sight of what the real goal of healthy eating actually is, and that is to ultimately lead a long and healthy life that is full of joy and happiness.

Believe me, while it may seem great to obsess over the weighing scale, the truth is that you are probably just slowing down the progress that you actually make.

Of course there isn’t anything really wrong with using a scale, even if you happen to use it every single day of your life… just know when you are getting obsessed over it.

There are some of you out there that use things like a bathroom scale or a food journal to make sure that you remain on the right track and that you are constantly focused on the results that you are trying to achieve.

If you’re the sort of person that wants to lose fat while at the same time maintain muscle mass then keeping track of the progress that you are making will help you get the results that you want.

Just remember that there is a difference between tracking progress and getting overly obsessive about the scale.

Your body is constantly carrying out a variety of different processes so it is perfectly normal for it to experience fluctuations in weight.

You should not be surprised if you see your weight change on a day to day basis even by a few pounds. This is often caused by your body either keeping water or getting rid of it and various other processes.

That little number on the scale will not give you an accurate picture of what is going on with your body, so it is wise not to rely on it too much.

You also need to stop thinking in terms of the phrase ‘weight loss’ as it is far too vague. What does this term really mean?

The truth is that muscle actually weighs a lot more that fat, but the scale that you measure yourself on can’t tell you the difference.

The weighing scale literally takes every component of your body and then spits out a single, total number.

Looking at that number on the weighing scale you should realize that it is giving you the sum total of every part of your body and what it weighs.

That’s all that number really means. So ultimately it can’t tell you how much lean muscle mass you have on your person, neither can it tell you how much fat you carry.

The scale may be telling you that you’re losing weight, but what’s the point if all that weight is just muscle mass?

Another big issue is that people often set random weight loss goals.

A person may say they want to lose 60 pounds and then get completely obsessed about doing whatever it takes to reach this specific goal.

These kinds of goals eventually lead to a person starving themselves, doing excessive cardio and vomiting after meals, all in the hope to reach this target they have set themselves. Ultimately they end up caring little about whether they are damaging their health or not.

You really don’t want to get nuts over a little number. Instead you should focus more on trying to listen to your body, and see what it says. If you focus on eating right and exercising regularly, you will find that your body will lose all the fat that you need to lose to get into amazing shape.

Eating natural, healthy whole foods is the key to actually losing fat and maintaining muscle mass. So don’t try to mess about with shortcuts because this will inevitably lead to the path of you doing silly things to reach your goals.

The less you obsess over the number that the scale gives you the better you are going to end up in terms of health and weight loss.

You really are wasting a lot of time and energy faffing about with a weighing scale!

On top of that you are more than likely causing your health to deteriorate over time, because of all the stress that is associated with getting yourself weighed. This can ultimately lead you to having a lot of serious issues with food which can cause you to gain or lose an unnatural amount of weight.

Ultimately you should try your level best to focus on the things that matter the most and those are living a healthy, happy life where you sleep well and eat right (making sure that you avoid junk foods) while exercising on a consistent basis. Do these things and you will never need to touch the scale again.

Secrets To Burning Fat Without Losing Muscle Mass

Lose Fat, Keep MuscleThe term losing weight is a very vague statement at best.

It’s a term that just isn’t specific enough. If you are a person that sets a goal to lose weight, what exactly is it you want to lose? Are you trying to reduce bone density? Or muscle mass? Or reduce the weight of your organs?

Obviously not, most people out there who say they want to lose weight actually want to get rid of the excess body fat they carry on their person. Most people just want to lose fat without damaging or harming any other part of their bodies. A far better goal would be say… how to lose belly fat in a week.

Ultimately the vast majority of people actually want to lose fat and not muscle mass.

The problem with some of the most popular diets out there today is the fact that most of them result in a person not only losing fat but also a lot of muscle.

Doing things such as running for hours on end, eating low fat/low calorie diets can often give a person such results.

Yes, while some of these popular diets will help you lose weight quickly, the truth is that the vast majority of the weight you lose will actually be your muscle and not the excess fat.

But if you like skinny person with a little belly look then by all means those diets are perfect for you.

You will see the pounds go down when you get on the scale but believe me you will not have much muscle mass left.

Is that the kind of look you really want? Wouldn’t you rather look strong and lean? Wouldn’t you want to have a body that allows you to move with speed, have ample amounts of power and strength and actually look great naked?

Ultimately if you want to get into great shape, you want to lose as much fat as possible while keeping or even increasing the amount of muscle that you have. Even if you don’t care about muscle, you need it, to keep burning the fat.

In reality your muscles require a lot of energy to keep going. Not only do they need plenty of protein and fat to keep going, but they also need a top up of glycogen every now and again to keep running smoothly.

The biggest energy consumers are the organs and the brain after which come the muscles, so ultimately it means that the more muscle you have on your body, the more fat you are going to effectively burn.

It really is a beautiful cycle, because you just need to be doing the right workouts and it will lead you to keep your muscle while at the same time burn the excess body fat you have. And as your muscle mass grows and your body fat decreases you are going to be able to do more of the exercises you need to do to stay in shape.

The best way to make sure that you are losing fat and not muscle is to actually track the progress that you are making. And I’m afraid it’s not as simple as jumping on a scale.

The truth is you need not bother with scales from now on. It really will not be useful in your goals to lose fat and keep muscle.

The only things you need from now on in order to measure your weight loss progress are your eyes, ears, belts and weights.

1. Eyes

Seriously look at yourself. But avoid looking at yourself in the mirror. The best thing to do is to actually get naked right down to your underpants and then take some pictures. You should do this at least every week.

Believe me you won’t see much of a difference in the beginning so you really shouldn’t obsess over the minor changes in your body.

But leaving a week between pictures will give you enough of a time difference to see the progress that you’re making.

The things that you are looking out for are random lumps, flabby chests, lose underarms… all these are signs that you are storing fat and losing muscle mass.

2. Ears

If you are losing fat and maintaining muscle mass then the people around you will notice it. If you are getting good results someone will notice and compliment you on the results you are getting.

These compliments mean that you’re on the right track.

If people other than your Mom actually tell you that you’re looking healthier and fitter then see it as a sign that you are taking the right actions and are on the path to actually getting into amazing shape fast.

3. Belts

The great news is that if you are losing fat and keeping muscle mass you should notice your jeans getting looser and looser over time. If you notice that you are having to use that extra notch on your belt or perhaps buy a completely new belt then see it as a sign that you’re doing well.

4. Weights

Another great way to make sure that you never lose muscle mass is to ensure that you track the progress you make with your weight lifting routine.

If you are losing muscle then you will notice that your strength will also have decreased. So if you are noticing that your strength has been slowly but surely decreasing over then it is a sure sign that you are losing a significant amount of muscle mass.

Another sign is if you aren’t able to do the same number of pull ups and push ups as before.

On top of these methods, you can opt to get your body fat percentage tested but I think the above methods are a lot more fun!

So now you know how to measure whether you are losing fat or muscle… but then what exactly should you start to do?

In terms of diet and exercise you should focus eating whole, natural foods, that means mostly vegetables with a little bit of lean meat. In terms of exercise you should focus on lifting weights while doing lots and lots of walking.

Here are some specific tips you can implement to help ensure that you avoid muscle loss and maintain fat loss:


Fasting is probably one of the best things you are ever going to do in order to make sure that you lose fat and keep muscle.

The great thing about fasting is that it will help to increase how sensitive your body is to insulin (which is wonderful for fat loss), increase the production of growth hormone and overall help your body to burn more fat.

There really is no disadvantage to fasting. It’s the perfect solution that anyone can implement to help their body to lose fat and maintain muscle.

Stop Doing Excessive Cardio

Yes, while most of you may believe that doing cardio constantly is a great way to lose weight, the reality is quite different. Doing excessive cardio will just result in your body eating away at your muscle mass.

If you are used to exercising way too much this is going to result in your body releasing a hormone that is known as Cortisol. This is a stress hormone which can be extremely damaging to your health when it is released on a regular basis.

Ultimately cortisol will cause your body to eat away at your muscles and help your body to store as much fat as it possibly can.

Try To Sprint Now and Again

The great thing about sprinting every now and again is that it will cause your body to increase the amount of growth hormone that it produces which will ultimately result in you losing more body fat while maintaining lean muscle mass.

So try to sprint every week or so, and you will notice that you will be getting into shape really quickly.

Lift Weights

If you don’t lift weights then you are going to end up losing the muscle mass that you’ve built up. Lifting is essential if you want to maintain muscle mass, but even more important if you want to grow muscle.

Lifting weights will help you increase the density of your bones, and help you to maintain or grow muscle.

The great thing about lifting really heavy weights is that you will cause your body to produce more growth hormone which is an essential component in getting your body to burn fat and maintain muscle.

So I really hope this short guide has helped you in getting a better understanding of how you can lose fat and still maintain muscle. Implementing the tips I’ve shared with you here today will ultimately help you to lose fat and while keeping all the muscle you want… which will of course result in you looking amazing naked :)

How To Overcome and Break Through Your Weight Loss Plateau

Weight Loss PlateauSeriously you need to congratulate yourself because you’ve actually lost some weight! Especially if you have taken action on the principles that were taught in the fat loss factor.

Or you were losing weight pretty consistently over the last few weeks but all of a sudden over the last few days you don’t seem to be getting any sort of results. Every time you get on the scale, the number reads the same. The thing is that you’re confused because you haven’t changed anything in terms of your diet or way of life.

You’re diet is pretty much 100% clean, and you are eating adequate amounts of protein while at the same time exercising on a regular basis.

But of course you need not worry because practically every person out there that is trying to lose weight will eventually hit a roadblock on their journey where their results seem to plateau, regardless of how much effort they put into eating right and exercising regularly. Not seeing any progress on the weighing scales means you just need to make a few changes.

What you are going through right now is perfectly normal so you should not worry.

Believe me my friend all it means when you hit some sort of plateau is that you need to change up your routine. Doing the same thing again and again ultimately causes your body to get used to it, and then it adapts. So this means you need to adapt your strategy, so you can move forward and keep losing the weight you want to lose.

So before you go off the rails and quit completely I’d recommend that you try and implement some of the following tips to help you get out of your weight loss plateau in the shortest possible time:

1. Start To Fast Now and Again

Yes, the vast majority of the world is under the false impression that fasting will result in your bodies metabolism getting really low and ultimately this will lead to your body clinging on to every pound of fat it can… but recent scientific evidence seems to suggest otherwise.

There is an article that you can find in the American Journal of Clinical Nutrition which shows us that fasting every other day will result in a massive improvement in insulin sensitivity, and will increase the rate at which your body takes up glucose. On top of that your body will burn it’s stores of excess fat that much faster.

The reality is that there is no extensive evidence for why your body acts in this way when you fast, but one thing is certain this research I’ve mentioned completely destroys the idea that a person has to eat over 6 meals a day in order to keep metabolism high enough to lose weight.

The great thing is that if you are serious then you can easily fast in any number of different ways.

You can fast by restricting the number of hours that you eat to a period of 5 − 8 hours, or perhaps you could set aside three to four days a week which you miss out breakfast and lunch. Ultimately there are many different possibilities that you could adopt to fast and lose weight.

The best way to really find a fasting method that works for you is to do a little experimenting. Doing so will help you uncover the best practices and really make fasting a regular part of your life.

If you are serious about fasting then it can help you overcome any sort of weight loss plateau in just a number of days.

2. Record What You Eat

Believe me all these tiny snacks that a person may eat throughout the day will slowly but surely add up over time. The issue is that once you start to see that you are losing weight you may start to loosen the grip on how strict you are with what you put in your stomach.

Yes, it is fine to indulge in a snack here and there, but to snack out every single day will result in you never losing the weight that you want to lose.

So to get a better idea of exactly what you are eating you need to write down everything you eat over a period of a week, and I mean everything.

Believe me you need to record everything from the sugar you put in your coffee, to the Ben and Jerry’s ice cream that you eat every other day. You need to write it all down.

This level of being honest with yourself will get you to wake up and see reality as it is.

When you scroll through the list of food that you have been eating over the last week you will be shocked and no longer will you be able to lie to yourself.

There are plenty of research studies that prove that the people that actually record what they eat every single day lost far more weight than those people that didn’t.

When you record the food that you eat in a diary, you just can’t get away with anything and it really makes you think twice before you put that cookie into your mouth.

Over the long haul this will help you to stop eating things like a mindless drone.

A simple pad and paper will do the trick, but if you are more techie then do check out fitday.com.

The great thing is that you only ever need to keep a record of what you eat for a short period of time. Just long enough so that you wake up and stop lying to yourself and get back on the straight path of eating foods that are healthy and nutritious for you.

3. Reduce The Amount Of Carbs You Eat

If you have hit a plateau it is likely that you are eating way too many carbs, so perhaps you should reduce them to say 100 grams a day. This will help your body produce less insulin which will really boost up the amount of fat that is burnt.

You also want to make sure that you are consuming enough protein, which is at least 1 gram per lean pound of body weight. On top of that be sure that you keep on eating those healthy and nutritious vegetables and high fat foods.

4. Press On

Believe me the first 10 pounds you lose is way easier than the last 10 pounds you need to lose to get into great shape.

So never get discouraged when you hit a plateau.

You just need to realize that losing those last few pounds may require a little more effort and time to get the results you want. So just keep on working at it until you see the results you desire.

Remember losing weight should be a long term focus not just a short term thing.

Be sure to remember that while eating healthy and exercising regularly will help you lose a lot of weight in no time at all, the truth is that you should only do those things to get healthy for the rest of your life. Never try to do things to get fit overnight, because that is just a recipe for disaster.

With time you will eventually get into great shape.

So there you have it all the tips you need to get out of any weight loss plateau that you may experience on your own fat loss journey. Let us know in the comments below, if you have any other tips you use to help you get over a plateau and move forward.

Top Reasons Why You’re Not Shedding Excess Body Fat

Weight Loss ScalesThe truth is that the simple idea of calorie counting isn’t the only factor that actually contributes to a person losing excess fat in a healthy and safe manner.

Neither it is only dependent on things like diet and exercise. You have to look at it as an overall picture. There are many different factors all of which work together to help a person to lose weight and get into the best health of their lives.

On top of that your attitude to losing weight is also extremely important. How you feel in any given moment will influence the actions that you take on a day to day basis. So it is really important that you take the time to actually develop good habits and remove all the terrible habits that are preventing you from seeing amazing results. You also need to stop trying to find a way on how to lose belly fat in a week, instead focus more of your time and energy on the long term results.

You really need to create an environment that is conducive to your weight loss goals and aspirations.

1. You Assume You’re Eating Healthy, But You’re Really Not

Are you on a diet that promotes eating a lot of different so called healthy products? Believe me the focus of any solid diet should be healthy and nutritious foods.

Are you drinking cans of diet coke, plates of so called healthy noodles, and loaves upon loaves of bread.

If you are then you are not on the path to losing weight but rather you’re on the path of consuming consuming empty calories that will make your fat.

You need to stop relying on these food labels and instead try to focus as much time and effort into eating real foods that are good for you and will actually contribute to you losing weight.

2. You’re Constantly Stressed Out

Believe me stressing out is not a good thing to do if you want to lose weight.

Regardless of what sort of stress you may be experiencing, whether it be financial or emotional you need to appreciate that your body doesn’t know the difference.

All stress does is cause your body to produce more cortisol which is the fight or flight hormone. This hormone will eat away at your muscles, increase insulin resistance and actually push your body to store more fat.

Believe me stress over 200,000 years ago may have been useful to humans because it literally helped them escape danger and live longer lives but the reality is quite different today.

Getting stressed over a simple traffic jam causes havoc on your body which isn’t good if you want to lose weight.

All you need to do is take a little step back and realize that most of the things that you are getting stressed over, really don’t matter in the long run. So just relax a little and start to enjoy your body getting rid of the excess fat you are holding onto.

3. Watch The Amount Of Carbs You Eat

Believe me you really need to keep a watch out for the amount of carbs that you consume on a day to day basis, especially if you want to lose weight. Cut out all the processed foods and if you want to lose weight that much faster I would also avoid things like fruit.

4. You’re Building Up Muscle Mass

Believe me you should never rely on the scales to give you a true picture of what is going on. Yes, while the scales can be great for giving you a broad picture of what is happening to your body in terms of weight they don’t give you the details such as exactly how much muscle you are adding to your frame.

When you are eating correctly it will cause your body to lose a lot of fat but if you’re working out on a regular basis then this will also result in your muscle mass growing.

If you feel great about your new way of life but don’t see any sort of movement on the scales then it is likely that you are losing fat but at the same time putting on some muscle mass.

5. You Don’t Exercise Enough

Are you walking at least 5 hours a week?

Believe me walking at a brisk pace is something that you are going to want to do more often if you really want to shed the fat that is on your body. The great thing about walking at around 75% of your max heart rate is that it will burn fat really fast.

If you are not walking enough then be sure to crank it up and believe me you will begin to see exceptional results.

6. You’re Running Far Too Much On The Treadmill

Yes, while walking at a brisk pace is great for you there is such a thing as doing too much of a good thing, which never leads to great results.

If you start to engage in activity that runs your heart over 75% of its max rate, then you will begin to burn glycogen reserves.

All this sugar that is lost will mean that your body will start to crave more sugars to replace all that it has lost, so you end up eating vast quantities of foods that are terrible for your health.

Believe me you don’t want to keep this up for very long because in the long term you will end up getting fat, losing muscle mass, getting stressed which will result in the hormone cortisol to be released and you will have destroyed any results you have achieved thus far.

7. You Still Haven’t Got On Board Fasting

Yes, every person reacts differently to fasting and your results will vary but the truth is that fasting is a wonderful way to really get over a weight loss plateau in record time.

Be sure that you’re eating healthy and nutritious foods and really start out small. Perhaps you can miss out breakfast tomorrow and then eat a late lunch. If you were comfortable getting around this then perhaps next time around you can skip out on breakfast and lunch.

Be sure to take baby steps as this will increase the chance that you are successful.

Believe me, as your body gets used to you fasting on an occasional basis, you will begin to not even notice that you have gone for hours without food.

8. You’re Eating Way Too Much Food

Believe me eating healthy isn’t going to result in all that excess fat disappearing overnight. While eating healthy is a great way to lose a lot of weight know that you still need to keep the amount of calories in check, especially once you have reached the weight you are happy with.

When you get right down to those last few pounds you will find that all the things that were working for you thus far will probably not work anymore.

If doing what you’ve been doing so far isn’t helping you get rid of those last few pounds, then it might be time to really tighten up those calories.

If you are eating really well but still are not losing the little weight you have left then it may be a sign that you are just eating too much.

So I hope that these top reasons for you not being able to budge the fat have helped to shine some light on what the exact reason may be, and what you can do to hopefully move forward and ultimately get into the best shape of your life.

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