Why Do Humans Always Search For The Easy Path?

easy way, hard wayThe reality is that most people love the idea of hard work.

The long hours, the tough grind, and sheer determination in the face of hardship are all attributes that practically every single person out there admires.

We congratulate those people that are known for working late into the night, and literally laugh at those that don’t… and ultimately we are constantly comparing ourselves on the amount of hours that we work.

Those of us takes it a little easy are ridiculed and given the cold look when it comes to getting that new promotion.

If you take a moment to Google something in relation to taking the hard path then you will literally find millions of results from people trying to teach you to avoid taking the easy route.

So by looking at it in this manner most of us would come to believe that there is no point in taking the easy route if you want to be successful.

Well, if this is the case then how come most of us are naturally inclined to choosing the easy path… if the hard path is so great and will lead to money, health and success then how come most of us just don’t want to go down that path?

Why is it that most of us just want to find the quickest possible way out of a challenge?

Well, the reality is that why make something any harder than it has to be. It just makes sense that most of us are going to want to choose the path that requires that least work.

Of course you will want to take the time to look at it in terms of evolution too… the way our ancestors lived and made decisions in order to survive.

Like practically every other animal that lives in nature, it was obvious that we had to preserve our energy as best as we could because there were no such options as your local grocery store that you could just pop into whenever you felt like it.

The truth is that our ancestors absolutely loved shortcuts simply because they are a lot more efficient and resulted in them using up a lot less energy and resources. The whole idea of creating tools was to make life easier.

Working only 4-5 hours a day to get food, and relaxing for the rest of the time was the easy option for them.

If we take a look at the lives of our ancestors then we can see that the easy way was simply the best way.

The technique of persistence hunting (the type of hunting where a person runs and tracks its prey to the point of exhaustion before killing it.) is what allowed human beings to hunt for food without collapsing due to exhaustion.

Running and running for miles and miles would just have left the person hurting themselves and more than likely not catching the prey that they were after in the first place.

The reality is completely different in today’s world. You are not going to die because you worked too many hours in a day.

While working late into the night might result in you getting stressed out and not getting enough rest it won’t result in you dying, because at the end of the day you still have a car waiting outside work to take you home to a warm bed and a fridge full of great, healthy food.

You can literally keep up this sort of lifestyle for years on end without causing any serious damage to your personal health and well being.

Survival no longer revolves around you having to track and hunt for food, and find fresh clean water.

Instead survival is more about earning that paycheck for which you can exchange for goods and services that you need. This really can take some hard work.

Most of us are more concerned about finding ways to pay for things like our college education, rent, transport, iPhone data plans, and trips to other countries, than where our next meal is going to come from.

Of course most of us also live in a completely different world than what our ancestors were used to. You will notice that most people are not prowling around in empty jungles hunting for food that is in ample supply… with little or not competition from others.

Instead most of us are focused on applying for jobs where there are hundreds if not thousands of others applying for the same position. Or perhaps you are one of the few people that are building up your own business and trying to stand out from the crowd.

It is a really competitive world where we are constantly fighting to carve our piece in it. Often times going for the easy path just isn’t as effective as it used to be.

But still that urge for finding the shortcut just doesn’t seem to go away and believe me I totally understand how this feels. As a child I grew up trying to find the easiest possible way to do things.

Rather than walking to school, I would run there… simply because it was faster. At the end of the day it was far more enjoyable to run than just walk there.

I’d often run through woodlands because it was shorter and a lot easier.

Taking shortcuts is something that I’d often engage in, all the way up to adulthood simply because those choices made a lot of sense to me.

Of course later on in life when I found out that my training was actually counter productive to my health and that I could very easily improve my physique and fitness levels simply by training less… I quickly jumped on board.

I started to work out for really short periods of time and massively increased the intensity. At the same time the workouts that were long and easy, I made them even longer and easier.

While completing extremely intense workouts was a hard thing to do, it felt incredibly easy because I was finishing it in a shorter period of time.

Running for long periods of time was generally unpleasant while going for long walks was a lot more enjoyable.

I started to engage in more time intense exercises such as hiking. I was literally taking the time to find easier more efficient ways of working out and it ended up with me getting far better results.

I honestly hated complication to the point where I even took the time to design an eating plan that was extremely easy and simple to follow. That meant I threw out calorie counting and instead relied on my body to tell me when to eat. I focused on eating quality foods instead of trying to make bad foods as healthy as possible. All this was easier and it resulted in me getting healthier and healthier.

I am honestly telling you that in the modern world there is ample opportunity for you to take the easier path and get even better results.

The one area where I’ve chosen not to take the easy path is in my business.

I’ve seriously put in a lot of time, work and effort to help as many people as possible lose weight in the healthiest possible manner.

While I’ve had tremendous success, there have been some disadvantages to pursuing this path. For one, I don’t have as much free time as I would like.

I have to combat a lot of daily stress.

But with that being said I can say that the hard path has been ultimately worth it, simply because the hard work has helped not only myself to get into great health but countless others too.

So there is one important conclusion that can come out of this and that is that not all shortcuts are bad. There are some shortcuts that work really well, but then there are other times where they just don’t do anything.

So don’t worry and feel bad that you are constantly searching for an easy path because ultimately that is an attribute that is built in each one of us. However also understand that in the world that we live in today sometimes the easy path just isn’t the most effective.

It’s important to be aware of all the various options you have available to you and then go on the path that you feel will bring about the best results.

To conclude I would say that in terms of health I think that going for the easiest possible option is a great thing because it means that we can work towards doing things that are not only good for us but also don’t take an eternity to see results.

You may find that you will have to work really hard and long in the beginning but once you get the gist of what you’re doing you can ultimately sit back and relax.

A good example is… a woman that chooses to walk everywhere instead of driving is taking the hard route initially but when she is old she will still be running around enjoying her time with her grand kids, walking about and playing with them whereas the woman that drove everywhere will probably be lying in bed, sick and tired all the time.

Those that work hard now will be able to relax and enjoy life later on.

Believe me, everyone wants to go on the easy path but sometimes it takes a little hard work to get there.

Remember to just work hard and take calculated risks when they’re needed, take the short path when it makes sense and you should be okay.

Keep this up and not only will you learn how to lose belly fat and get into amazing health but you will enjoy every single moment of it!

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.

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.

Simple Tips To Help You Avoid Temptation

Avoid Temptation1. Drink Water

A lot of the times when you feel like you need to eat something sweet, your body is just in need for some water. So next time your hand is moving toward the direction of eating some junk foods, try changing direction toward drinking a glass of water. Most of the time you will be surprised to know that you no longer feel like eating the junk foods. Another way you can get truly exceptional results is just by taking the time to Send flowers to the people that mean the most to you!

2. Free Your Environment From All Temptations

Believe me if you are sitting down at home watching some TV, and you know that your kitchen cupboards are full of sweets and other deserts, then you will eventually end up gorging on all that junk food, regardless of how strong your will power is.

The simplest way to overcome your urge of wanting to eat some junk food is to just avoid being in an environment where you can easily get your hands on it. Don’t use other people as an excuse because they will be much better off without the junk as well!

While it may be harder to control what sort of food enters your workplace, the reality is quite different at home. You have complete control over your home environment, so you really don’t have an excuse to bring in any sort of temptation.

One great tip for the workplace is to encourage your boss to only allow water and low calorie snacks into the workplace instead of the calorie rich stuff like donuts etc.

If you work at a company that happens to serve up lunch, you should ask them to serve up healthier meals. And when you feel tempted to snack on a piece of junk at the vending machine, you should aim to go for a packet of nuts rather than a bar of snickers.

3. Snack on Fruit or Nuts

You should never go without food for so long that it causes your blood sugar levels to get extremely low. This is just setting yourself up to gorge on sugary processed junk foods. Being hungry is going to make it that much more tempting to eat something that is sugary and calorie rich.

So to prevent this kind of situation, you should always have some fruit, or nuts on hand so that whenever you do feel peckish you can snack on a piece of these healthy treats.

The great thing about snack foods like fruit and nuts is that they are plentiful in things like fiber and vitamins which will help you feel full for a longer period of time. The bonus is that the nuts also contain plenty of healthy proteins and fat.

4. Try Brushing Your Teeth

The truth is that many of the times when we feel really hungry it is because we are bored. A good way to prevent yourself on junking out is to keep your mouth and hands busy… perhaps by engaging in an act such as brushing your teeth.

While this is not going to completely cure you of wanting junk foods, it will help to pass some time and prevent you from thinking about going through your fridge and kitchen cupboards trying to find a bar of snickers to munch on.

5. Keep Telling Yourself That The Junk Will Not Go Anywhere

The beauty of living in the modern world is the fact that food is available in abundant supplies, so there is never a need to store it.

So this means that you need to stop buying things with the just in case mentality. The truth is that every time you pass the junk food section in the supermarket you need to keep telling yourself that there is no need to get it just now because, it will still be there the next time you come in.

Yes, on that occasional basis you should pick up a couple of cookies to satisfy those cravings, but the majority of the time you need to tell yourself that you can always get it next time. This is a really effective tip for overcoming many of the temptations you see on a daily basis.

The Most Common Ways a Person Hampers Their Quality of Sleep

Improve SleepSleep is really important to your weight loss efforts and overall health. Believe me there are many research studies that suggest that those people that don’t get enough quality sleep every single night will more than likely ending up living a shorter life, in comparison to those that get a good nights rest.

While this reality may not be great to hear, it is the truth and something you must face. Not only will you increase your chances of an early death, but you also increase the chances of you becoming overweight and getting some sort of chronic disease.

You’ve probably been told many times before by doctors and health experts alike, that sleep is the key to you living a long, healthy and ultimately happy life.

The great thing is that once you nail the art of getting a great night’s sleep, you will enjoy getting in bed every single night. You will enjoy having those amazingly real dreams and getting up every single day, fresh and full of energy.

So now you understand the importance of sleep, it’s time you learnt how to get it good every night.

The truth is that nobody out there intentionally tries to get a bad nights sleep.

But in truth most of you are probably not getting the best quality sleep that you are capable of experiencing. Here are some of the most common reasons why:

1. You’re not exposing yourself to any sunlight during the day

Of course most of us know the importance of not exposing ourselves to artificial sources of light after it gets dark. If you can keep this up then you will greatly increase the quality of your sleep… most of the time.

There will however be some of you that will not feel any sort of difference from avoiding artificial sources of light after dark. The reason being is that while this step is important it is even more important that you make sure that you expose yourself to a lot of light during the day.

You see, you need to train your body to understand when it is daytime and when it is nighttime. Watching television at night just makes your body think that it is daytime, so you need to make the effort to expose yourself to sunlight during the day.

It is really important that you get your day and night cycles fixed correctly so that your body knows when to be alert and active (during the day) and when to shut down (during the night).

A great way to do this is to get outside the moment you wake up to get in that early morning sunlight. Try your level best to walk about and take in as much sunlight as you possibly can.

Try to avoid staying inside all day long when you’re at work, but instead attempt to get in a few little breaks at lunch, where you step outside and enjoy that afternoon sun.

2. You’re Not Eating On Time

The truth is that the early bird always gets the worm, but this isn’t just true with birds.

Creating a habit of eating early in the morning will train your body to wake you up nice and early in order to get some food, just like a bird would get up early to get the worm.

There are many research studies out there which suggest that there are many species out there that are like the birds, in that the timing of what they eat is directly connected to their sleeping schedules.

So to increase the quality of your sleep try to eat breakfast first thing in the morning when you get up.

3. You’re Following The Advice Of Not Consuming Carbs In The Evening

You will probably have come across this piece of advice before in many of the most popular health magazines such as Men’s health and that is the advice that you should never touch Carbs in the evening. You seriously need to avoid diet scams as best as you can.

Most of the time this advice is given in order to help people lose more fat (which it doesn’t do in the first place) rather than help you to get a better night’s rest.

Yes, it is great for you to take the time to remove all the bad carbs out of your diet, but to go overboard and put in the rule that you shouldn’t be eating carbs in the evening is just plain not necessary. There are many research studies out there which prove that doing so will have no effect whatever on fat loss or sleep quality for that matter.

If you plan on eating carbs then eat them whenever you want and while you’re at it, you should avoid reading all those garbage health and fitness magazines because they are just full of terrible advice.

4. You’re Working Out Right Before You Go To Sleep

It is a fact that near the time to go sleep, the temperature of your body begins to slowly but surely reduce. The reason for this scientifically speaking is to allow your body to get ready for sleep.

The fact is that exercising at any time of the day significantly increases the temperature of the body. So questions arise as to whether or not this affects the quality of sleep that a person gets. In fact to get to the bottom of this very question, there was a research study that was conducted to find out the effects of exercise prior to sleep both with the body temperature up and down.

The participants of the study actually ran for a period of 40 minutes at 75% of their max heart rate on two different occasions. The first time, the room temperature was increased which resulted in the body temperature of the individuals rising by an average of 2.4 degree Celsius.

The second time around the room temperature was decreased and it resulted in a 1.1 degree Celsius increase in temperature.

The results showed that when the body temperature rose by 2.4, the deep sleep stage of the individuals sleep was significantly increased.

When the temperature rose by 1.1, deep sleep remained the same as before. While at first it may seem that it is good to get your body temperature risen because of the benefits of getting more deep sleep. The reality is that having too much of a good thing may just not be good for you.

Those of you that want to remain healthy and fit in the long term should focus on getting an even distribution of sleep between the different cycles. Research has indicated that those that go with longer periods of deep sleep often struggle with issues such as lack of energy, feeling hungry constantly, and ultimately they put on a lot of weight.

It’s best to workout well before you sleep, however if the only free time you have to exercise is before bed, then I’d recommend that you have a little time afterwards where you can cool down before you sleep. Perhaps taking a cold shower is a good way to cool off quickly.

5. You’re Taking Vitamin D Tablets In The Evening

So far we have seen that the timing of the food we eat and the amount we expose ourselves to artificial light after dark ultimately effects the quality of sleep that we come to enjoy. The same is true for the timing of the vitamin D supplements that we take every single day.

Think about it… vitamin D tells the body that it is daytime because naturally during the day is when a person will be getting the maximum amount of vitamin D, via sunlight exposure.

If exposing ourselves to sunlight indicates to our bodies that it is indeed daytime, perhaps taking vitamin D supplements has the same sort of effect.

While there are no official studies that have been carried out on this subject, there are many cases out there of people who have seen a dramatic increase in the quality of sleep, when they changed the timing of taking vitamin D from evening to morning, or afternoon.

If you are doing everything else well but are still getting a lousy nights sleep then I’d recommend that you start to take Vitamin D in the morning or afternoon from now on.

6. You Don’t Have a Proper Nighttime Ritual

Having a proper nighttime ritual can make all the difference in the quality of sleep that you experience every single night.

All the parents out there will understand and know the importance of developing a proper nighttime sleeping routine with their child so that both the child and the parent can get in some quality sleep every single night. Believe me, if you lead a hectic life then I’d encourage you all to think about developing some sort of nighttime ritual to prepare yourself for a night of good slumber.

I personally found this really strange in the beginning but know that you will come to enjoy it, because it will help you relieve many of the stresses that you face on a day to day basis.

Life in the modern world is full of distraction and has a lot going on. Having a proper routine in place to relax before you sleep is a great way to increase the amount of quality sleep that you get. Just start to do this about an hour before you get into bed.

Whatever it takes to relax your mind, is what you need to be doing. For some it may be doing something like yoga, for others it may be reading a book but whatever it may happen to be, just do it to help your mind relax after a hectic day of activity.

Whatever happens to get you in a peaked relaxed state is what you need to be doing on a regular basis.

So there you go guys, I really hope these tips will help you enjoy a better more quality slumber from now. The higher the quality of sleep that you come to enjoy, the easier it will be to lose excess body fat.

The Most Common Things You Are Doing To Prevent Weight Loss

Weight Loss PreventionThe truth is that once you lose some good amount of weight, friends and family will inevitably come to you for some advice wondering how on earth you lost weight and how they can do the same. In those moments you are going to be able to give them advice, and a few suggestions to get them on the right path to losing weight as well.

You know that person that works with you, who is constantly drinking cans of coke… all you need to tell him when he eventually comes to you for advice is to cut the coke out and he will lose a lot of weight.

For that one friend who seems to eat McDonald’s three times a day, all you need to tell her is to get active, drink more water and to stop eating fast foods!

These are extremely simple solutions to help those that want to get into shape really fast.

But while you may have lost a lot of weight yourself you may have come to a point where you have gone a few weeks in and not lost a pound of excess fat. You haven’t changed anything in terms of your new way of life but still, you are not shedding any fat?

Well, there are many reasons why you may have hit this weight loss plateau, and often times it’s because of your own doing.

Here are some of the common factors that result in a person’s weight loss coming to a halt:

1. You Waste Too Much Time Trying To Get Your Diet Perfect

Yes, if you happen to be allergic to either nuts, gluten or dairy then it makes sense why you would fuss over certain things that would make you extremely ill. Or perhaps your 6 months pregnant and you’re at a restaurant that serves up sushi… I wouldn’t look at you funny for wanting to exactly where that fish came from and how fresh it was.

But if you’re just an ordinary guy or girl looking to lose weight and get into the best shape of their life and have no real issues in terms of being allergic to certain foods then I really wouldn’t worry and get so worked up about exactly what is in every single meal that you consume. Trust me if you ever want to shed those last few pounds of fat you need to stop getting stressed out so much.

Trying to get your diet perfect will end in you failing, which will ultimately cause you to gain more weight.

2. You’re Not Taking Care Of Your Overall Health

Yes, while eating right is the most important factor when it comes to losing weight and getting into great shape, know that there are many other smaller elements that you need to get right in order to lose weight that much faster and to really get into the best health of your life.

You need to make sure that along with your diet, you are also working out on a regular basis, getting a good night’s rest every night, and making time to relax and have fun. If you get all these components right then there is no way that you are not going to be able to get into the best health of your life.

Believe me when I hit upon a weight loss plateau on my own journey it was because I was focusing far too much on just one area and that was to get my diet right. That worked for a while but in order to move forward and lose the remaining fat that was on my body, I had to improve my overall health.

3. You Keep changing Your Diet and Exercise Routine

The problem with living in the computer age is the fact that we all have access to far too much information. Often times this is great, but a lot of the times it can just cause information overload, because we are constantly trying to take in way too much information. The stream of information just never ends.

The truth is that there are already millions upon millions of health blogs out there with new ones coming out every single day all teaching a slightly different methodology on how to lose weight. On top of that there are always new research studies that are being released every single day, adding to our never ending inventory of weight loss information.

So what most people do is instead of experimenting themselves they just hop online and see what 1000 other people have done and have learnt from their experiences.

Believe me while having access to so much information is truly amazing, the reality is that it just confuses most of us and leads us to not do anything. The best thing to do is to try one thing and stick to it for a few weeks and analyze the results you have got then move forward from there. Trial and error is your greatest teacher.

So there you have it my friends all the information that you will need on the most common reasons why people end up getting into weight loss plateau’s and how to get out of them fast!

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