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A great many people find dieting to be tedious and difficult. Many tend to go to extremes in calorie reduction. Eating below your normal level of calorie consumption can feel uncomfortable and strange at times. When someone fears substantial change their imaginations can get the best of them.

With a quick weight loss program you can set aside 4 to 6 weeks with the knowledge that you have a start and end date with which to work your magic. During your program, you will be eating fewer calories but far more food more often.

This is how it works; let’s say your body needs 2,400 calories to maintain optimal metabolism. We’re going to strip out 400 to 500 calories a day from your total. Now, let’s split your total daily calories into six small meals to be eaten throughout the day.

Every three hours you will be eating about 300 calories; which will make you feel like you’re eating a lot of food all day long. The most difficult part of this program is choosing the right type of foods to help you burn fat and builds muscle.

You’ll be eating protein rich, low carbohydrate foods that will fill you up and help you maintain even blood sugar levels throughout the day. You will be keeping your meals fairly simple and direct way of a portion of protein, Omega 3 fats, nutritional supplements and complex carbohydrates.

Your exercise program on this 4 to 6 week fast fat burning system will consist of 5 to 6 days of exercise. If you are a very heavy size, you may have difficulty at first doing high intensity workouts. I recommend a walking program that takes you from zero minutes in about two weeks

If you’re physically fit go for high intensity. For your strength training, choose compound exercises like upper body lifts and pull-ups also lower body squats, lunges and deadlifts.

You’ll be burning fat and building overall muscle tone and strength from the simple collection of exercises. Overall, you’ll find one of the most effective fat burning exercises to the walking.

It may not be sexy or exciting but a steady sub aerobic hour-long walking routine and helps with your body from carbs to fat burning in a matter of weeks.

The majority of folks who go with a consistent walking program find that it is the perfect way to remove stress while warming up the muscles. When you’re on this program you’re least likely to lose precious muscle mass because you’re using your muscles quite a lot and your body can’t spare the protein. It has to utilize its fat stores to keep up. Believe it or not it is really that simple; determine your appropriate calorie intake for your BMR, stay 4 to 500 calories below your requirement and split that number into six separate low carb, high protein meals.

If you want to experience quick weight loss, work out six days a week alternating between high intensity short duration aerobic workout and strength training composed of compound exercises. Set aside time each day for an hour-long walk and you’ll begin to see results in as little as three weeks.

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An effective and fast fat loss program must have four elements:

·   Nutrition
·    Strength training
·    Cardio
·    Flexibility and Rest

If a fat loss program has these four elements then one can easily get the desired shaped and fit body. Each element works as a wheel and without even one wheel the fat loss program will not be effective.

1. Nutrition:

For a good health, nutrition plays a key role. The secret behind a good nutrition is taking maximum energy and right amount of calories.

In a fat loss program, nutrition plays a very important role. You should take proper meals that is less in quantity and completely balanced. Good nutrition decreases health risks, controls your cholesterol, blood sugar and weight.

2. Strength Training:

If strength training is a part of your fat loss program then it will only help increase you muscle mass but also your basal metabolism which means that you will burn calories even during workouts and also at rest.

3. Cardio

Heart is a muscle that also needs exercise in order to function properly. Cardio exercises must be a part of your fat loss program as it will decrease stress, anxiety, fatigue and you will burn more calories.

4. Flexibility and Rest

Increasing your flexibility is also very good and important for an effective fat loss program. You should indulge in different stretching exercises. This will keep your muscles and joints agile and firm. Rest is also important for fat loss program. You should take part in mild exercises and activities like yoga, swimming and walking.

It is very important to include these four wheels in your fat loss program. The Express Fat Loss program provides a perfect balance of nutrition, cardio, strength training and flexibility & rest in order to achieve your aim of losing weight quickly and efficiently.

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Exercising Machines:

To their mind, exercising machines like elliptical, treadmills, stationary bikes, and rowers play an important role with respect to quick weight loss. Subsequently, they get astonished of not achieving quick weight loss; as a result they get bored stiff. In reality, these time-consuming sessions, comparatively slow-cardio-machines actually burn calories, but attaining quick weight loss in this respect is not that competent.

Steady State Cardio:

The steady state cardio do burn fats but not that efficiently. Actually, human pulse-rate doesn’t increase to the extent what your body requires it to burn the fats. Its worse outcome comes into the adaptability of your body to slow-motion exercises and people fail to qualify quick weight loss.

Increasing Pulse Rate:

The same exercise can even be applied to get quick weight loss with just a little amount of calories. So, spending more hours may not be beneficial for you to get good results. So what about the battle against this practice and the monotony of the cardio-machine? You are advised to exercise elegantly in order to have quick weight loss. The key is to increase your pulse-rate frequently.

Actually, escalating the pulse rapidly, relaxing, and then repeating the process makes your body to work hard at a high rate that helps you get quick weight loss. Similarly, by doing so, your body doesn’t stick in it as a result you can accomplish quick weight loss. The best thing is that it doesn’t take enough time and you can even enjoy doing it. Moreover, the facts cannot be denied.

High Intensity Interval Training:

American College of Sport medicine’s studies show that you can burn enough calories with short but highly intense sessions as compared to the time-taking steady exercises. How to carry it out can be the question in your mind. Anyhow, if you desire to have quick weight loss, you must give a try to High Intensity Interval Training. Initially, apply it with jogging. Running track is best, but you can even use a treadmill to attain quick weight loss.

Similarly, carry a watch/clock with you. Give your body a warm-up of at least 5-10-minutes. For the next 30-seconds, increase your pace to the extent that you start losing your breath.  You may get exhausted but to attain quick weight loss it is good. After doing so, relax yourself for at least 60 sec and then again repeat the same thing. Finally, finish-up your session with 5- to 10-minutes of relaxation. By this way, you can attain quick weight loss as per your desires.

Initiate sessions with 4- to 6- repetitions and increase it to 8-to-10. You can even apply the same techniques to the other activities. You can quickly swim from one end to the other end of the pool. Then relax a bit and give it a try again. Similarly, while being on the spinning bike, increase your pace for 30seconds, then slow down for 60seconds and keep on repeating the cycle.

If you are riding a bike, ride it with high intensity to touch the heights in a hilly area for up to 20-seconds. Once you get familiar to this technique, you will for sure achieve quick weight loss. Remember that your overall exercise should end in 20- to 30-minutes including the warm-up and relaxation time. It is indeed simple and effective to achieve guaranteed quick weight loss!

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Balanced Food

For achieving the fat weight loss targets, you should take nutritional food. You need to be very choosy while planning for meals. Muscles help us lose weight as they burn calories. Those who can manage the best level of lean muscles, can easily loss extra weight by burning more of calories.

Resistance Training

Resistance training will help you achieve your aim of fat weight loss. You need to do compound exercises for fat weight loss, as it works for the whole group of muscles. Do pull ups, instead of bicep curls. Because biceps curls only works for bicep, but pull ups will work for biceps, back and forearms. Moreover right posture is also important.

Compound exercises are much more efficient than isolated exercises because they utilize the whole body, and give boost to metabolism level. Squats, Pull Ups, Bench Press, Bent over Rows, Power Cleans, Standing Military Press, and Dead Lifts are the compound exercises which help you in fat weight loss.

Weight Loss Plan

Compound exercises are helpful for fat weight loss but you need to check them and take intervals during the workouts. Intensive exercise with small breaks helps your heart beat increase and you achieve fat weight loss by burning more and more of calories.

In order to get good outcomes of fat weight loss, you need to pursue the right exercise program. If you still think you cannot manage it by yourself then go for a professional coach. By doing this, you will work better under the supervision of trainer.

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Michelle Obama’s Arms Workout

Did you see how much attention Michelle Obama’s arms received in the media? Everybody was talking about how nice and toned her arms are. Ladies, this one is for you! I will give you a quick arms workout and if you stick with it, you can achieve the same look as the First Lady. Don’t forget to pay attention to your nutrition also – exercise and nutrition are a package deal!

Exercise		Manual-Notes (if any)
Seated Dumbbell Arnold Press Sit upright holding two dumbells. Start position: Position DB’sl to ear level with an overhand grip (palms facing back). Press hands up and out laterally above head keeping wrists over the elbows and arms moving parallel to body at all times. Rotate hand during movement so that your palms are back facing forward at the top of the movement. Return to start position. Remember to keep back and head straight in a neutral position – hyperextension or excessive flexion may cause injury. Repeat with other arm. Trainer’s comments:	Sets Reps Weight/ Resistance 1 8-12 2 8-12 3 8-12
Dumbbell Incline Curl 1. Sit on a 45 degree incline bench. 2. Start position: Grasp DB’s with underhand grip (palms facing forward) and allow arms to hang down at sides. Elbows should be close to sides. 3. Flex at the elbows and curl DB’s up to approximately shoulder level. Keep elbows close to sides throughout movement. This exercise may be done one arm at a time. 4. Return to start position. 5. Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly – only the elbow joint should be moving. Trainer’s comments:	Sets Reps Weight/ Resistance 1 8-12 2 8-12 3 8-12
Seated 1 Arm Overhead Tricep Extension 1) Sit in upright position. 2) Start position: Grasp DB with one hand as shown. Press DB directly overhead. 3) Stabilize shoulder and lower weight moving only at the elbow joint until forearm is parallel to floor. Keep elbow pointing forward throughout movement. 4) Return to start position. 5) Remember to keep back and head straight – hyperextension or flexion may cause injury. Trainer’s comments:	Sets Reps Weight/ Resistance 1 8-12 2 8-12 3 8-12
Seated DB Curl and Press 1. Start by sitting on a bench and holding the dumbells at your sides. Hold the dumbells with your palms up. 2. Curl the dumbells up to shoulder level and then press the dumbells over your head. 3. Return to the starting position and repeat. 4. Keep your abs tight throughout the movement and avoid excessive arching of the lower back. Trainer’s comments:	Sets Reps Weight/ Resistance 1 8-12 2 8-12 3 8-12
Tricep Bench Dip 1. Start by placing your hands on the bench and your feet are on the ground with your legs semi straight. 2. Proceed to bend your arms until they are bent to about 90 degrees. 3. Return to the starting position and repeat for the desired repetitions. Trainer’s comments:	Sets Reps Weight/ Resistance 1 8-12 2 8-12 3 8-12

One of the best-kept secrets of elite athletes and their coaches is high intensity interval training (HIIT). It’s not called high intensity for hyperbole; a regular session calls for a reaching your maximum oxygen capacity or maximum training heart rate for about 30 seconds before bringing your body down again. They warm up for five minutes and then 6 to 10 intervals of high intensity workout with intervals of either medium intensity or rest in between each set with a cool-down period at the end.

Although the strategy varies, there is usually a buildup in which you reach maximum lung capacity or heart rate capacity during the training interval. During the rest period, you are either at 50% of capacity or 10% depending on your level of fitness. Your reps and sets will depend on the type of exercise you’re performing during HIIT.

This is definitely the kind of workout that you can do with an exercise bike, a treadmill, a jump rope, and sprints or on an elliptical machine in the gym. The results of this training proved beneficial to people with potential problems with type II diabetes. This kind of training regimen not only burns fat and builds muscle; it can also ward off some of the lifestyle diseases that have become all too common in our society.

As intense as the training method is, it is short in duration and holds a lot of health benefits for the average person. This is not just a first rate fat burning exercise program, it offers a lot of physical fitness advantages from increased metabolism to improved endurance. Instead of slogging it out on the treadmill for an hour to burn off a few calories, why not suffer through 15 minutes, cool down for five and get the heck out of the gym?

Not only will you be in far better shape than the gym rats that spend hours sweating away, you’ll have far greater endurance for your favorite sports and even see improvement in your daily life. Let’s take a few examples of high intensity interval training that you can do in your home, on the road or in the gym. HIIT is the kind workout that doesn’t require a lot of specialized equipment; you could actually use your favorite form of aerobic activity and transform it into a highly efficient fat burning system.

The main reason this program is so short is because it takes you to the limit of your physical capacity, so if you’re taking longer than 20 minutes to perform your routine, you’re not pushing hard enough. Let’s try an example using sprinting; you should always start with the five minute warm-up. On the first set, try to bring your level of intensity up but not all the way and rest for 90 seconds. If you’re sprinting, just go ahead and walk during your rest period or do a light jog if that works for you.

In the beginning you’re less likely to jog because you can hardly walk but it gets better. Go ahead and repeat the steps 6 to 10 more times with the rest intervals followed by a five minute cool down period. I recommend that you give this series of exercises for weight loss a try.

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You must remember that drinks count just as much as the solid food you’re eating so if you’re consuming too many beverages that contain calories, that’s going to set you back just as much as a solid food meal would.

Let’s take a quick look at the main beverages that you should avoid when your goal is to lose belly fat.

Fruit Juice

The very first beverage that you should definitely be thinking twice about is fruit juice.  The big problem with this drink is that even though it seems like it would be healthy – fruit is after all a healthy option for a quick snack, it’s really not.

The problem lies in the overall calorie content of that juice.  Per one cup serving of fruit juice you’ll easily be looking at over 100 calories, which will really add up quickly.

Plus, with the skin of the fruit removed in preparing that fruit juice, you’re left with very little fiber as well.

Flavored Coffee

Second, you must also watch out for any of those specialty flavoured coffee beverages. These too will really pack a huge calorie punch as they add in too much cream, sugar, or both.

If you’re going to get coffee, your best bet is getting a plain black coffee and adding in some sugar-free syrup. This will be the low-cal way to make it gourmet and stick with your plan to lose belly fat at the same time.

Fruit Smoothies

Third, one huge hazard for those who want to lose belly fat are fruit smoothies.  Fruit smoothies can be very disastrous because by the time you factor in all the ingredients that they’ve added, you’re easily looking at 400-500 calories per serving.

Unless you have a huge daily calorie requirement, this is simply going to be far too high for you to take on your diet plan.

Soda

Finally, if you want to lose belly fat, beware of soda.  Soda is full of high fructose corn syrup which will really quickly cause body fat gain.  It’s one of the biggest contributors to obesity rates today so you really are best off just doing away with it altogether.

Even diet soda you have to watch out for as many people find that consuming this sweetened beverage will make you want to consume more sweetened foods.

So keep these drinks in mind as you go about your goal to lose belly fat. If you really want to see success, your best option is choosing water, milk, whey protein powder shakes, or any type of water seltzer.

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Often when I meet someone at the gym, a reunion or on any other occasion, and we start to talk about fitness and health, this is always the question they ask me: what are my best tips for weight loss, nutrition, motivation, training, cardio and the list goes on.

So what I decided is to do is give you a quick list of my best 50 tips on different topics.

Nutrition:

1. Drink Green tea for its health and antioxidant properties.
2. Pre-cook meals, split them into small portions and freeze them for a quick meal or snack ready to go.
3. Eat your vegetables.
4. Avoid refined sugar. - To read more
5. Do a cleansing regime once a year. Isagenix Cleanse
6. Eat a good source of protein during meals or snack (Fish, seafood, turkey, soya bean etc.).
7. Don’t go overboard on your cheat day. Try to not fall too far from the track.
8. Eat 5 to 6 meals/snacks a day, 3 hours apart.
9. Use meal replacement shakes on busy day. Isagenix Meal Replacement
10. Use a smaller plate for your meals. It will look full with less food.
11. Drink water during the day.
12. Eat complex carbohydrates.
13. Don’t do your grocery shopping on an empty stomach. You will spend way more and make some bad food choices.
14. Keep a nutrition log to record your food intake. I’m sure you will be surprised at the amount of calories or simple sugars you can eat during a day.
15. Opt for organic and unprocessed foods.
16. 1 pound of fat = 3500 calories. This is why your nutrition is such an important factor on a weight loss program.
17. Cook with extra virgin coconut oil or extra virgin olive oil.
18. Eat breakfast every day.
19. Never skip a meal to lose weight. By eating more often your keep your metabolism active.
20. Take a multi-vitamin. Multi-Vitamin for men or Multi-Vitamin for women
21. Eat fruits.
22. Include foods with fiber in your nutrition.
23. Carry a snack with you (baby carrots, fruits, shakes, protein bar).
24. Eat whole grain.
25. Take fish oil supplements.

Workout:

1. Train with free weights.
2. Doing strength training first and cardio Second.
3. Keep intensity high during your workout.
4. Try circuit training like Small Group Personal Training.
5. Challenge your muscles by increasing the weight or the reps.
6. Keep a training log.
7. Change your program every 4 to 6 weeks.
8. Buy the Express Fat Loss book. BUY NOW
9. Drink water before, during and after your workout.
10. Warm-up before you workout.
11. Stretch after you workout.
12. Work on compound movements like squat, bench press, military press or deadlift,  instead of isolation movements.
13. Measure yourself with a tape instead of just looking at your weight.
14. Do cardio with HIIT. Link to Article
15. Don’t waste money on magic pills like Fat Burner.
16. Keep your workout short but intense.
17. Take a post workout shake after each workout.
18. Have fun during your workout.
19. Be consistent with your workouts.
20. Do not read during your cardio session.

Motivation:

1. Visualize yourself how you want to be.
2. Believe in yourself.
3. Be proud of what you have accomplished.
4. Set realistic goals to keep you on track.
5. If you fall, get up even faster.

All those tips are more in details in my E-Book The Ultimate Guide to Express Fat Loss.  www.ExpressFatLoss.com

By now you know that too much fat- especially saturated fat- is not good for you. Your body can easily store excess calories ingested from fat as body fat. Plus, saturated fats can clog your arteries and contribute to heart disease.

But be careful. Although reducing dietary fat is important, eliminating all fat from your diet is not at all healthy. Fat is an essential nutrient that produces energy for daily activities and supplies the body with vitamins A, D and E, which are needed for healthy skin and optimal growth. The body cannot produce fat on its own; it must be provided through dietary intake.  For these reasons you should enjoy some fats in your diet, especially monounsaturated fats like olive oil. The key is moderation.

Here are 7 tips to reduce the unhealthy-Saturated- Fat:

1.    Use evaporated skimmed milk instead of cream when preparing sauces or desserts.
2.    Create your own nonfat salad dressing by mixing balsamic vinegar, mustard and herbs. If you really prefer an oil-based dressing, try using three parts vinegar to one part oil.

3.    Sauté foods in chicken broth, vegetable stock or tomato juice  instead of frying them in oil or butter.
4.    You can make your own taco shells. Hang soft corn tortillas directly over the oven rack (with the sides of the tortilla hanging down) and bake at 400 degrees until they’re crisp. (Taco shells sold in supermarkets are usually fried.)
5.    Sweet potato fries. Place 1/4-inch-thick potato slices on a nonstick baking pan, and coat with a light spray of olive oil. Sprinkle with paprika or salt, and bake at 350 degrees for 35 to 40 minutes. Turn once during baking.
6.    Substitute six egg whites plus one whole egg for every three eggs in your favorite recipes.
7.    Substitute applesauce or any baby-food fruits for up to half of the total oil in your favorite dessert recipes

To help you with your weight loss program...Try the Ultimate Guide to Express Fat Loss