The Survival Guide to Overeating

The Domino Effect for the Express Fat Loss

Regular exercise makes it easier to eat healthy. Just as healthy eating makes you more likely to exercise.

It’s the domino effect. When you begin to make a positive change in one area of your life other areas will soon follow.

Remember, while nutrition is vitally important for weight loss, true results are achieved through a combination of both nutrition and challenging, progressive exercise.

Would you like to get that domino effect started in your life? Grab your copy of the Ultimate Guide to Express Fat Loss

My Top 50 Tips on Nutrition, Fitness and Motivation

What are my best tips for fitness, nutrition and motivation?  Here they are! 50 of the best tips to make sure you eat right, train right and stay motivated!

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

Why Consistency is Important for Quick Fat Loss?

Consistency along with good nutrition and workouts is very important for keeping yourself fit and healthy. Remember losing weight has its own value but to maintain that weight is much more important.
Normally people go for some easy ways to lose weight, but, these short cuts are not helpful for body fat loss in long terms. You need to change your lifestyle and stay consistent with your diet and exercise programs if you really want to achieve your aim of body fat loss.
Be Practical

When you are practical while setting some targets of body fat loss program, you will never regret and get frustrated. Strength training should be your number one in a weight loss program, jogging is very good and steady for body fat loss. It is also very good to run or walk as you can easily manage walk on daily basis all through your life.

Enjoy your new Routine

When you start a new routine, it is good to enjoy it. As soon as you start enjoying you will easily get the goal of body fat loss. After taking a decision to follow a particular diet and workouts plan we must enjoy it. For those who like variations in the daily life can easily vary free weight to machine, cable to free weight,  running to jogging,  cycling to hiking and whatever you like to do.

Motivate Yourself

For consistency in getting the body fat loss, motivation plays an essential role. The best method for getting motivation is to think about your results and outcomes. Another way of motivating is to write all the things from which you got motivation. And do read them at the time of losing hopes.

Prepare a notebook

When you start your new lifestyle, get a log book and maintain it. By maintaining here I mean is to write it daily or weekly about whatever you gained and lost during body fat loss program. This written material reminds you of all your achievements in the way of your body fat loss plan and makes you motivated.

To get started with your weight loss program,  CLICK HERE

Changing your Fitness Program

Leaving your Fat Loss Program intact for a long span of time spoils its significance. Similarly, addiction to the regular exercises avoids body to accept your desired changes. The lack of practice makes your body to get stable where it is. Express Fat Loss Program offers a most effective technique of pushing your body to get the maximal outcome.

Adaptability of the Body:

Express Fat Loss Program requires your body to accept all the changes you desire for. It includes fat burning and muscle development. Remember that the body’s defense system opposes this process. And, it will be difficult for you to accomplish your desired Express Fat Loss Program objectives. So, modify the training and eating timetable to avoid body resistance and to make your Express Fat Loss Program total success.

Modifying your Model:

In order to lose weight through Express Fat Loss Program, make sure that the body is addicted to develop skinny muscles and burning fat effectively. So, you should alter your program after every 4-to-6 weeks. Similarly, monitor number of repetitions and sets you do and do not follow previous routine.

Steps to Follow:

To accomplish Express Fat Loss Program goals, you are required to carry out 3-sets with 8-12 repetitions. You must also change these sets after some exercises so that your body can get addicted to them too. Variation in sets and amalgamation of exercises can be highly fruitful.

Exercises:

Change of exercise is a key factor in Express Fat Loss Program as it propels your body towards adjustment and is quite helpful for your fat loss. Moreover, do not carry out extensive sessions; just stay in a right form to evade injuries.

Variation:

To get benefited from Express Fat Loss Program, you should bring variation in the speed of your exercise. For example, you should increase your level of biking, jogging, and brisk walks. It will successfully make you achieve your Express Fat Loss Program aims as it burns fat efficiently, accelerates your heart rate, and affects your metabolism.

When is the best time to do your cardio

I’m going to answer one of the questions I get asked day after day. When is the best time to do my cardio session?  I have 2 answers for you.

First, if I have some time, I really like doing my cardio first thing in the morning on an empty stomach. I will take a glass of water and go for a 30 minute cardio session outside. I get really good results when I do this.

But doing cardio in the morning is not for everyone because of family, work etc. If you cannot do your cardio in the morning, do it AFTER your weight training. Why after weight training? As you now know, by increasing your muscle mass, you will speed up your metabolism. This is why I want you to do your cardio after weights because I want you to be fresh to do your strength training.  If you can do it like that, you will have more energy to lift weights.

As in my Express Fat Loss Program , to get the maximum results for your weight loss program, I recommend that you perform cardio at least 3 to 4 times a week.

To discover more about the Express Fat Loss Program; CLICK HERE

Intensity of your workout

I often see so many people at the gym standing and waiting for their machine to be free to start to train. Why wait? Go to your next exercise and come back later. Keep your heart rate high. Instead of standing beside the machine, start some abs workouts or jumping jacks for example.

Remember you want to maximize your time and be as productive as possible. When you are there, you are on a MISSION. If you keep this in mind you will reach your goal much faster.

To read more on the Express Fat Loss Program CLICK HERE

HIIT for Quick Fat Burning

Many people assume that the only solution to attain quick weight loss is doing extensive exercises on cardio machines for hours and hours. Many spend hours on fitness machines while reading books and magazines or hearing music on the mp3 or iPod but still unable to achieve the aim of quick weight loss.

Fitness Machines:

Fitness machines such as treadmills, elliptical, rowers and stationary bikes are on the top of the list of many people for attaining quick weight loss. The fact is that these slow cardio machines do burn calories but are not that much competent in getting good results and many times you get bore of them after a week a so.

Pulse Rate:

Steady State Cardio Exercises are also not that efficient for quick weight loss. These slow exercises do not let your pulse rate increase to the extent that is favorable for burning fats. Moreover your body gets adaptable to them quickly. The key to quick weight loss is not to spend hours in gym, but to exercise with proper techniques and pace so that your pulse rate is high.

High Intensity Interval Training (HIIT):

HIIT is a simple and effective way for achieving guaranteed quick weight loss. American College of Sport Medicine has proved that short but high intensity workout sessions are more effective in fat burning as compared to steady state exercises. You can easily achieve quick weight loss by applying HIIT while jogging/walking on track/treadmills or on spinning bike.

Keep a stopwatch with you and follow below HIIT steps for achieving the aim of quick weight loss:

1. Warm up for 5-10min.
2. Increase your speed for next 30sec until you start losing breath.
3. Slow down for about 60 sec
4. Repeat step 1 to 3.

The whole session should take 20-30min of exercise including warm up and relaxation time.

To read more on quick weight loss

How Long Should I train?

This is a big question so many people ask me. How long should I train? This depends on your schedule. If you have a really busy schedule, don’t try to start with 5 days a week and 90 minutes for each session. If you remember your goal-setting, this should fit into it. Be realistic!

Try to do at least 3 times a week and keep each session around 45 minutes. You don’t need to stay 2 or 3 hours in a gym to get results. If you keep a good intensity during your workout, 45 minutes will be enough. But remember the key word: INTENSITY.

The next time you go to a gym, take a look around and decide how you want to do your work outs. Do you want to be the guy who stands around for ages after each set checking out other gym members, chatting on their cell ‘phones and trying to look like they are not looking at themselves in the mirror? Or do you want to be the guy who gets in there, works hard, gets it done, and gets out?

The truth is that a shorter, more intense workout is more likely to yield results than the lengthy semi-social sessions that last hours.  They tend to be more focused and you are in and out in a short time, so that you can get on with the rest of your life.  Unfortunately, many people concentrate too much on bench press and arm curls.  The bench press station is popular in the gym, and you will see gym users walking up and down around the bench, resting for minutes and minutes so that they can lift what they regard as a respectable weight.  Similarly, there are usually lines of guys in front of the mirror doing arm curls while the chin up bar is left to gather dust.  And the squat rack is seldom if ever used by the majority of gym goers.  Now, don’t get me wrong, bench press, and even arm curls, might have a place in your program, but they are not everything.

To get the most out of your session, check your ego at the door and resolve to get in there and do whatever is best for your goals, regardless of what anyone else thinks.  Concentrate on the compound movements such as pull ups,  bench press, shoulder press, squats, dead lifts and rows.  These exercises work the larger muscles which have a greater effect on your metabolism and burn more calories  than isolation exercises such as curls.  Always train with good form, and only rest as long as it takes to be recovered for the next set.

But remember: Short Intense Workout = Better Results

Click Here, To get the perfect program for burn fat and build lean muscles. Get your copy of my Express Fat Loss Program

To Avoid Injuries, You Need to…Warm-Up

Today I want to talk about the first thing you need to do before you start your workout today. This called a WARM-UP. You want to warm-up for about 10 minutes before you start your exercises.

 Why do a warm-up? To get your body ready for hard work. If you want to avoid injury and have a better workout, do your warm-up first. This is not a recommendation; you really need to warm-up before. I will say it’s a MUST!

 You can use any different apparatus for your warm-up; a bicycle, treadmill, stairmaster or rowing.

 Start easy for the first 3 minutes and increase the intensity at each minute for a total of 10 minutes. You will feel much better during your main exercise session by doing this and you will help avoid some injuries.

 This little 10 minutes of your time can you keep away from injuries, believe me.

 Now you need to incorporate your warm-up in your training routine. No Exception!!!

If  you want a complete guide to Express Fat Loss grap your copy right here