Want fish in a flash? This recipe offers a healthy and delicious serving of cod crusted with breadcrumbs and enhanced with citrus zest.
Yield: 6 servings

Here’s what you need…

• 1 cup panko breadcrumbs
• 2 tablespoons unsalted butter (melted)
• 1/4 up chopped parsley
• 1 teaspoon grated orange zest
• 1 teaspoon grated lemon zest
• 1 teaspoon grated lime zest
• 6 (6 oz) skinless cod fillets (1.5 inches thick, with bones removed)
• 1/2 teaspoon salt
• 1/2 teaspoon pepper

1. Preaheat oven to 450 degrees. Line a baking sheet with parchment paper.
2. Combine panko, butter, parsley and citrus zest until evenly mixed. Place the cod fillets on the prepared baking sheet. Season the fillets with salt and pepper. Top with the panko mixture, pressing it onto the fillets.
3. Roast until the breadcrumbs are browned and the cod is fully cooked, about 10 minutes.

Nutritional Analysis: One serving equals: 122 calories, 3.5g fat, 10g carbohydrate, .5g fiber, and 12g protein.

For more Great Recipes…..CLICK HERE!!!

I personally used to think that it was olive oil.  Olive oil is a mono-unsaturated fat and as such, it is much healthier than animal fats.  Olive oil is widely and correctly credited as being good for your heart.  It also provides essential fatty acids which promote healthy skin and the development of body cells.  However, there is a down side to olive oil which comes when you heat it. When you heat a  mono-unsaturated fat to the extent that it smokes in the pan, some studies say that it turns into a trans fat, which as we know is not good for you as your liver is unable to break it down.  At the very least, heating olive oil can lead to the unrefined particles being burnt which can lead to a poorer taste and even toxicity.  By all means, enjoy olive oil in dressings, but for cooking we need a better alternative.

Although coconut oil is a saturated fat, users have reported that it has boosted their metabolism, suppressed their appetite and helped with weight loss.  That may be explained by studies that show that when fats are added to food, they tend to satisfy people’s appetites sooner, so that they eat less, and are slower to become hungry again after the meal.

The molecules in coconut oil are medium-chain triglycerides (MCTs).  Most other oils, including some animal fats and some vegetable oils contain long-chain triglycerides (LCTs).   The molecule type dictates how the fat is metabolized by your system. Your body will break down MCTs more quickly.  This allows your body to burn the calories in similar way that it burns carbohydrates for energy, rather than storing them as fat. The effect is that you burn more calories and raise your metabolism, rather than adding to stored fat.

I have personally found coconut oil to be hugely beneficial.  I used extra virgin coconut oil in my preparations for 2 bodybuilding shows, and the effect was amazing.  Coconut oil was a big help to me in reducing my body fat which is essential for competition.  You too can benefit from the metabolism boosting, weight loss properties of coconut oil.  I recommend you use extra virgin coconut oil, and aim to take about 3 table spoons a day.

Discover how to Turn Your Body Into a Fat Burning Machine…..Click Here!!!

If you are the muscular type who naturally enjoys exercise, you’ll be more likely to emphasize fitness routines in your lifestyle. Scientific research has also shown us that our brain has a lot to do with our choice of foods, our ability to stay on task and even the type of exercises we like to do or not do. These all factor into whether you take fitness seriously or not.

Your body stores excess carbs as fat and therefore any fuel that is left over from your daily activity is neatly stored for future use in your fat cells. If you have a sedentary lifestyle and the majority of your meals consists of sugar, starches, processed grains, saturated fat and hydrogenated oils, it’s going to be tough to get into shape. In order to get your 15 pounds of fat to disappear, we’re going to have to increase your metabolic rate with diet and exercise and limit sugar intake.

To make this program work efficiently yet safely, we want to ensure that you burn fat by elevating your metabolism and stimulating growth and fat burning hormones. Dieters who use calorie restriction alone to lose weight tend to burn up fat and protein in the form of muscle mass along with water weight. This is why many people who lose weight rapidly through calorie restriction look awful.

To avoid this outcome, we use fat burning workouts and reduce our calorie intake by no more than 500 calories less than our bodies require for its daily tasks. We also remove all processed carbs from our diet.

This leaves plant-based carbohydrates which go through the digestive system a lot slower and offer many more benefits. We also introduce lean protein sources and beneficial mono unsaturated fats to assist in the elevation of metabolism. When it comes to food choices, four great exceptions in this program should be required eating; oatmeal, apples, berries and milk or yogurt.

These foods have far more value to the body although they contain a fair amount of carbohydrates. Restricting your sugar intake to low glycemic index carbs, we will force your body to use your reserves of fat without adversely influencing your blood sugar levels. One effective way to eat for fat burning success is to take in small portions of nutritionally balanced meals every three hours.

These meals consist of a high percent of protein, with carbs and fats splitting the balance. So, your meal might consist of 40% protein, 40% complex carbs and 20% fat . This will be used to fuel your workouts and evenly distribute your calories for maximum effect.

People who are not used to exercising prefer to focus on getting the eating regimen correct before moving on to the workout. Fat burning workouts consist of compound strength training exercises alternating with high intensity/short duration aerobic exercises and long slow sub aerobic exercises.

This method yields 2 to 3 pounds of fat per week; which allows you to burn off 15 pounds of fat in less than two months! One reason why this is significantly better than just dieting is that fat takes up more space than muscle even though muscle is heavier. That means your clothing will begin to fit much earlier than you expect. You will look healthier when you know how to lose body fat fast.

Grab Your F.R.E.E Special Report on Express Fat Loss at:  http://www.expressfatloss.com/freereport.html and start to burn fat right away

One of the biggest problems people have with their diet though is when cravings set in.  It’s quite normal to expect yourself to struggle with cravings whenever you go off restricting many of the foods that you really enjoy so by seeking out methods to control these cravings, you really help to boost your overall chances of success.

Let’s take a look at some of the top tricks that you must know to stop cravings dead so that you can lose belly fat effectively.

Ensure You Stay Hydrated

The very first thing that you must make sure you do if you’re going to cure cravings and lose belly fat is ensure you’re always hydrated.  Even small amounts of dehydration can cause you to sense that you’re hungry when what you really are is thirsty.

If you’re not taking the time to refill your water bottle at least six or seven times a day, chances are high you’re not getting in enough fluid.  Many people will go the entire day taking in just coffee, soda, and then alcoholic beverages in the evening which is the fastest way ever to become dehydrated.

Instead, focus on plenty of water, green tea.  These will be far better for your health as well as your body composition.

Don’t Let Hunger Get The Best Of You

Next, also be sure that you’re keeping close tabs on your hunger.  If you let yourself get too ravenous between meals this is another big reason why cravings will set in.  its’ only natural when you’re extremely hungry to crave foods that are high in simple carbohydrates because it’s these that will release into the blood stream quickly and provide that fast energy source that you’re after.

If you keep your hunger under control with regular meals however, then it will be that much easier to lose belly fat since you’ll never experience cravings for sugar.

Stay Satisfied With Protein

In addition to having regular meals to help control your hunger, another thing that’s very important is to ensure that you’re not experiencing swings in blood sugar levels as well.  When you have a sugar high followed by a blood sugar crash, that’s when you’re definitely going to notice that you want to have something high in simple carbs.

It’s in these times that you’re going to crave cakes, cookies, candy, or other snack foods that will bring your blood sugar levels back up to a more normal level.

In order to prevent this, keep your blood sugar levels stable by including plenty of protein in your day.  When you pair protein with some carbohydrates they will release that much more slowly in the body therefore keeping this blood sugar level constant.

Never ever eat a meal or snack without protein.  Make it your mantra if you want to lose belly fat to always make protein the base of your meal and then add carbs or healthy fats around that.

Find Smart Food Replacements

Finally, the last thing that you should do if you’re looking to cure cravings and lose belly fat quickly is look for smart food replacements.  If you can pinpoint what it is that you’re normally craving and then try and seek out something that is healthier that may not taste exactly alike but will come fairly close, that’s going to be your best bet for winning the craving battle.

For example, if you are always craving pasta, consider subbing this in for some spaghetti squash instead.  It has a similar texture and look of pasta but is much lower in carbohydrates and calories.

Likewise, if chocolate is what gets to you when you’re on a diet to lose belly fat, consider mixing together some chocolate protein power with some low-fat cottage cheese.  This will be a very high protein version of chocolate ice cream that won’t go straight to your stomach.

So keep these craving-control tips in mind. If you can apply them and come up with a few of your own that can help you manage belly fat, you’ll definitely be one step ahead on your fat loss diet.

Visit the ExpressFatLoss.com for more information about training tips and for the Weight Loss system

These fresh fruit kebabs are simple to prepare and make a stunning display. It’s perfect to bring to a barbeque or to enjoy as a healthy dessert. The fruit selections below aren’t set in stone – use any fruit that is fresh and colorful.

Yield: 10 servings

Here’s what you need…

• 10 wooden skewers
• 10 strawberries
• 10 bite-sized watermelon pieces
• 10 bite-sized cantaloupe pieces
• 10 bite-sized mango pieces
• 10 bite-sized pineapple pieces
• 10 bite-sized kiwi pieces
• 10 blueberries
• 10 blackberries

1. Put the chunks of fruit on each skewer in a rainbow pattern – red, orange, yellow, green, blue and purple.
2. Place skewers on a platter and serve.

Nutritional Analysis: One serving equals: 60 calories, 0g fat, 15g carbohydrate, 3g fiber, and 1g protein.

Mediterranean Lettuce Wrap

This wrap is savory and refreshing, and is the perfect meal to get you beach ready. I recommend roasting your own bell pepper, since most store bought roasted bell peppers are packaged in oil. To do so simply throw it on the grill until soft and then peel the skin after it cools.

Servings: 1

Here’s what you need…

• 1 large leaf of lettuce
• 2 slices lean turkey
• 1 roasted red bell pepper, cut into 4 segments
• 2 tablespoons garlic hummus
• 1 tablespoon olive tapenade

1. Lay the lettuce leaf flat and spread with 1 tablespoon of hummus. Place the turkey slices on the lettuce and spread with remaining hummus. Sprinkle the olive tapenade over the turkey and top with the roasted bell pepper.
2. Wrap the lettuce, use a tooth pick to hold it together.

Nutritional Analysis: One serving equals: 170 calories, 6g fat, 15g carbohydrate, 5g fiber, and 15g protein.

For more details on the Express Fat Loss Program, visit: ExpressFatLoss.com

No, we want to lose weight fast and effectively so we can reach our ideal weight and start living the life we desire.

But, before you jump on the latest quick weight loss quick-fix, it is important that you take some time to understand a few things about quick weight loss strategies.  While there definitely are ways that you can see quick weight loss that stays off for good, more often than not, this isn’t quite how it plays out.

Let’s take a quick look at the main factors to consider.

Quick Weight Loss and Water Weight

So the very first thing that you must take into account is the fact that on many of those quick weight loss diets, much of the weight you are going to lose is going to be pure water weight.  When you instantly see the scale drop by a good 5-10 pounds over the course of 3-5 days, you know something is up here.

Since it takes 3500 calories to burn off a single pound, you can clearly see how impossible it would be to burn off 35,000 calories in just a week.  Even if you ate absolutely no food at all and exercised for three or four hours a day, you still would never accomplish this feat.

So if you’re losing weight this quickly, it’s important that you come to realize that it isn’t pure fat loss that you’re experiencing.  Failing to realize this could lead to disappointment down the road.

Quick Weight Loss and Muscle Mass Loss

Second, the next important thing that you need to remember when it comes to quick weight loss is that you’re not setting yourself up for muscle mass loss.   When you go on an extreme diet that contains very few calories and if this is coupled with lots of exercise, the chances of losing lean muscle mass are incredibly high and this will only come back to hurt you in the long run.

The problem with losing lean muscle mass is the fact that it’s going to mean a significantly slowed metabolic rate which then only makes it that much harder to continue to lose body fat.

Remember that your lean muscle mass is the calorie burning ‘engine’ of the body so if you’re not maintaining it while you diet, you’re going to really struggle in the long run.

Quick Weight Loss and Adherence

Now, the third bit thing that you must also take into considering is the impact of quick weight loss on your adherence rates.  Any time you go making dramatic changes to your eating habits it’s going to be hard to stick with and quick weight loss diets really amplify this factor.

Of you’re cutting out entire food groups on these quick weight loss diets or you’re eating such little food that hunger is always present in extreme amounts.

As you can imagine this becomes incredibly difficult to stick with and before you know it you’ve abandoned the program altogether.

This doesn’t bode well for long term fat loss so another reason why you really have to assess the quick weight loss method you’re using carefully. If it doesn’t seem like something you could follow for even a modest amount of time, you’re better off looking for a different approach instead.

Your Best Bet For Maintaining Quick Weight Loss

So what’s your best bet when it comes to maintaining a quick weight loss? Your best bet is finding a diet that does provide sufficient calories that you do feel like you could stick with over the course of time.

Try and find a diet plan that offers quite a bit of protein content in the day since this is the one macronutrient that is going to help save your lean muscle mass the most as well.

If you’re getting enough protein, the chances of you seeing that decreased metabolic rate will be much lower so this will have a huge influence on the results you get.

Finally, try and find a quick weight loss diet that also includes plenty of vegetables with modest amounts of fruit.  These are also very important for the nutrients and antioxidants they provide so are something that you absolutely do not want to exclude from your day.

If you can focus on all of these factors, then you can have successful quick weight loss that will stay off over the long term.  Focusing on wholesome foods as much as possible will always be the best quick weight loss strategy for not only good health but the best success as well.

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

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

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!

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