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

Diet don’t work!

A few days ago I started working with a new client. She wants to lose weight. After a brief chat with her, she told me she’s tried almost every popular diet. She found with all those diets, the only results she’d get is a slower metabolism and all the weight back, even with some extra pounds!

I’m going to tell you once again, just in case you’ve missed it in my blog when I talked about diets…

Diets DON’ T  work. Period!

Get it?

Don’t try to diet to lose weight. Chances are, you will gain all your weight back – and probably more – after your diet.

So what is the solution? It’s simple. Change your lifestyle. Notice I didn’t say change your diet. I said lifestyle. What do I mean by lifestyle? Changing your habits and your behaviors. This is the only way to lose weight and keep it off for a lifetime.

Start with a few simple tips:

- Eat breakfast every day – Your most important meal of the day!

- Eat every 3 hours – Keep your blood sugar more stable.

- Eat small portions – Eat more often but small portion

- Establish a good balance between carbohydrates, protein and fat. (40%-40%-20%)

- Consume healthy fats from good sources – Extra Virgin Coconut  or Olive oil, Flax seed oil, Avocado, Salmon

- Set aside a time for your favorite meal or snack

To get a complete guide for your weight loss and building lean muscle, I highly recommended the Ultimate Guide to Express Fat Loss. In there, you’ll find all the information you need for successful weight loss. Including 18 different meal plan with grocery list to give you all what you need to be another success story on weight loss.

Once you discover how to  change your lifestyle, you’ll see it’s easy to keep the weight off. Stop the yo-yo dieting. It’s not working. When you know what to do, you will see it’s much easier to lose weight and keep it off.

Keep Moving, Stay Fit!

11 ideas for a quick and healthy snack

The most straightforward part of a diet can be the 3 main meals of the day: breakfast, lunch and dinner.  But what do you eat in between?  You need to snack to keep hunger at bay, and keep your metabolism ticking over.  Here are some great tasting healthy snacks to keep you happy and healthy, and to keep you on track for your fitness and weight loss goals.

How are you doing today? Nice talking to you again! I often receive emails from people asking me what to eat as a snack.

Some people do well with Breakfast, Lunch and Dinner. A goo nutrition can become a little more difficult when it comes to adding snacks between meals. People often don’t know what to eat, and they get bored if they eat the same snack all the time.

Is that your problem?  This is why I am going to give you some great ideas for quick and healthy snacks. Each of them is easy and quick to prepare, and they are perfect for a quick snack. All of these snacks can be part of your Express Fat Loss Program:

1.    Frozen grapes and wheat germ with plain yogurt.
2.    Yogurt, with or without fresh fruit on the side.
3.    Low fat cottage cheese (can be mixed with fruit).
4.    Tuna salad and whole wheat crackers.
5.     Smoothies or Protein Shakes.
6.    Baby carrots/celery/ cucumber with Hummus.
7.    1 small apple sliced with 1 tablespoon of almond butter for dipping.
8.    A small serving of natural yogurt with pumpkin, sesame, and sunflower seeds.
9.    6 almonds, 4 small florets of broccoli, and 2 cherry tomatoes.
10.    2 small kiwis sliced, and 6 almonds.
11.    1 pita and filled with salad leaves, tomatoes and hummus

To get more idea on healthy nutrition grab your  18 different meal plan with grocery list with the purchase of the Ultimate Guide of Express Fat Loss

7 Tips to Reduce fat in your nutrition

When you are trying to lose weight, eating anything with fat in it is bad right?  Wrong! Fat contains vital vitamins and nutrients that your body needs to function properly.  Here are 7 great tips on how to reduce fats in your diet, while consuming the right amount of good fats that your body needs.

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

The Right Nutrition (Carbs) for your Weight Loss

When you are in the process of losing weight, it is necessary for you to include fat loss food in your diet so that you remain healthy, all the while losing desired weight as well.

Goal orientated approach

It is always helpful to set a target and motivate yourself to reach it. You can achieve this by setting up a proper plan which includes fat loss food that helps you reduce weight. If your determination is strong, you will achieve your fat loss goals in no time.

Carbohydrates for your diet

Carbohydrates are good fat loss food items that are divided into simple carbohydrates and complex carbohydrates. Simple carbohydrates are the simple sugars that are quickly dissolved by the body. These give a positive boost to your body’s energy level but make you feel drowsy after a while. These can be taken in after a good, heavy work out session in form of a glass of juice as this will help the body recover the level of glycogen in your muscle. But if you want better result with your fat loss program, do not consume too often simple sugar.
Complex carbohydrates have a lasting effect in your body and give you a feeling of satiety to have you last all day. The efficiency of your workout depends on the intake of energy you have and this is given to your body by the type of food you have.

Changing your Diet Plan

A lot of diet plans do not include carbohydrates in them now days. Always remember to include fat loss food in your diet since it is helpful for your body and weight losing aims. However, you should see to the type of fat loss food that your body can adapt to. Make sure you adjust your diet plan according to your body needs and fat loss food should be included as it is an essential component of losing weight. You can observe what effect these fat loss foods are having on your body and adjust them accordingly in your diet plan. Good fat loss food not only helps you lose weight but also keeps you healthy.

Get your complete meal plan with the Ultimate Guide to Express Fat Loss. To get more info visit: www.ExpressFatLoss.com

Boost up your Energy with Fitness Diet

For a good health, proper nutrition is very important. In today’s world one needs to be active all the time but due to poor nutrition many people cannot reach their full potential. The human body needs balanced nutrition and exercise to function properly. A shortcut is fitness diet that would not only lead to good health but also energy boost and great performance. Following is the detail of a complete fitness diet

Complex Carbohydrates

The intake of sugary food in large quantity makes one feel heavy, increases weight and effects health. For fitness diet, one has to cut down the intake of such food completely. Complex Carbohydrates are not only good for health but provide boost of energy for the body. Fitness diet includes wholegrain breads, oats, muesli, brown rice, pastas, beans and barley etc that act as energy boosters, make us feel light and full at the same time. Read the rest of this entry »

3 Easy Steps to Overcome Overeating

Let’s face it, the extra pounds you’re carrying around are due to overeating – plain and simple.

Why do you overeat? Here are a few likely reasons:
Habit: Whether you realize it or not, you eat in a learned pattern, rather than out of need. You clean your plate because that’s what your mother taught. You eat what is served without stopping to check if you are full. You butter two pieces of toast for breakfast rather than questioning if one piece would do the job.
Absentminded: You forget to pay attention when you eat. Mindless munching while watching a movie, snacking while driving, or picking at food while cooking – these absentminded calories really add up.
Something Deeper: Sometimes you use food for recreation or to change your mood. These calories may lend you a temporary sense of comfort or pleasure, but ultimately your body suffers from the indulgence.
Here are 3 Steps To Overcome Overeating – read these, and apply them to your life. Read the rest of this entry »

Hydration And Exercise

The human body is made up of over 75% of water, and as we all know, we cannot live without water.  The fact is, we can only survive for a total of 3 days without water.  Water has however, been replaced in most diets by soft drinks and other sugar sweetened refreshments.  Keep in mind that water is a healthier and necessary for leading yourself towards a better health and for a weight loss program.

Your own personal need for water can vary greatly due to training, weight, and temperature.  Research has demonstrated that over 2/3 of adults don’t get the water they need on a daily basis.  By drinking water on a regular basis you can refill your body and keep it well hydrated and functioning as it should be. Read the rest of this entry »

Nutrition Rule #1 – Having a Breakfast Every Day

Today I’m talking again about food. This is the most important part of your nutrition. Eat a breakfast every morning.

This is so important for your body. Research shows that people who don’t eat breakfast eat more calories during the day versus people who have breakfast every day.

Try to have breakfast within one hour after waking. If you are not hungry, eat a small breakfast. This meal doesn’t need to be the biggest meal of your day.

If you don’t have time, I have the solution for you. Read the rest of this entry »