Like you know I’m a big believer of the benefits of the Coconut Oil. This is a great article from Dr. Mercola.

By Dr. Mercola

You’ve no doubt noticed that for about the last 60 years the majority of health care officials and the media have been telling you saturated fats are bad for your health and lead to a host of negative consequences, like elevated cholesterol, obesity, heart disease and Alzheimer’s disease.

Meanwhile during this same 60 years the American levels of heart disease, obesity, elevated serum cholesterol and Alzheimer’s have skyrocketed compared to our ancestors, and even compared to modern-day primitive societies using saturated fat as a dietary staple.

Did you know that multiple studies on Pacific Island populations who get 30-60% of their total caloric intact from fully saturated coconut oil have all shown nearly non-existent rates of cardiovascular disease?^[1]

Clearly, a lot of confusion and contradictory evidence exists on the subject of saturated fats, even among health care professionals.

But I’m going to tell you something that public health officials and the media aren’t telling you.

The fact is, all saturated fats are not created equal.

The operative word here is “created”, because some saturated fats occur naturally, while other fats are artificially manipulated into a saturated state through the man-made process called hydrogenation.

Hydrogenation manipulates vegetable and seed oils by adding hydrogen atoms while heating the oil, producing a rancid, thickened oil that really only benefits processed food shelf life and corporate profits.

The medical and scientific communities are now fairly united in the opinion that hydrogenated vegetable and seed oils should be avoided.

These unsaturated fats, artificially manipulated into saturated fats, are also called trans fats, and no doubt you’ve heard about them lately. Some cities and states have now outlawed their use. There is no controversy anymore regarding the health dangers of these artificially saturated fats.

And guess what?

These are the same damaged trans fats that have been touted as “healthy” and “heart-friendly” for the last 60 years by the vegetable and seed oil interests!

But the truth finally came out. Trans fat was rebuked, debunked, and revealed as the true enemy to good health that it has always been, regardless of what the seed- and vegetable oil shills told the American public for the last half century.

Unfortunately, this rightful vilification of hydrogenated saturated fats has created a lot of confusion regarding naturally occurring saturated fats, including coconut oil.

If one form of saturated fat is bad for you, the argument goes, then all saturated fat must be bad.

Right?

Nothing could be further from the truth!

The Truth about Coconut Oil

The truth about coconut oil is obvious to anyone who has studied the health of those who live in traditional tropical cultures, where coconut has been a nutritious diet staple for thousands of years.

Back in the 1930’s, a dentist named Dr. Weston Price traveled throughout the South Pacific, examining traditional diets and their effect on dental and overall health. He found that those eating diets high in coconut products were healthy and trim, despite the high fat concentration in their diet, and that heart disease was virtually non-existent.

Similarly, in 1981, researchers studied populations of two Polynesian atolls. Coconut was the chief source of caloric energy in both groups. The results, published in the American Journal of Clinical Nutrition,^[2] demonstrated that both populations exhibited positive vascular health.

In fact, no evidence exists that the naturally occurring high saturated fat intake had any kind of harmful effect in these populations!

That’s not what you expected, is it? Based on 60 years of negative public policy towards naturally occurring saturated fats, you would expect these cultures to be rife with clogged arteries, obesity and heart disease.

It may be surprising for you to realize that the naturally occurring saturated fat in coconut oil actually has some amazing health benefits, such as:

• Promoting your heart health^[3]
• Promoting weight loss, when needed^[4]
• Supporting your immune system health^[5]
• Supporting a healthy metabolism^[6]
• Providing you with an immediate energy source^[7]
• Keeping your skin healthy and youthful looking
• Supporting the proper functioning of your thyroid gland^[8]

But how is this possible?

Does coconut oil have some secret ingredients not found in other saturated fats?

The answer is a resounding “yes”.

Coconut Oil’s Secret Ingredient

50 percent of the fat content in coconut oil is a fat rarely found in nature called lauric acid. If you’re a frequent reader of my newsletter you already know that I consider lauric acid a “miracle” ingredient because of its unique health promoting properties.

Your body converts lauric acid into monolaurin, which has anti-viral, anti-bacterial and anti-protozoa properties.^[9]

Monolaurin is a monoglyceride which can actually destroy lipid coated viruses such as:

• HIV, herpes
• Measles
• Influenza virus
• Various pathogenic bacteria
• Protozoa such as giardia lamblia.

Lauric acid is a powerful virus and gram-negative bacteria destroyer, and coconut oil contains the most lauric acid of any substance on earth!

Capric acid, another coconut fatty acid present in smaller amounts, has also been added to the list of coconut’s antimicrobial components.

This is one of the key reasons you should consider consuming coconut oil, because there aren’t many sources of monolaurin in our diet. But the health benefits of coconut oil don’t stop there.

The Benefits of Medium-Chain Fatty Acids

Coconut oil is about 2/3 medium-chain fatty acids (MCFAs), also called medium-chain triglycerides or MCTs. These types of fatty acids produce a whole host of health benefits.

Coconut oil is nature’s richest source of these healthy MCFAs.

By contrast, most common vegetable or seed oils are comprised of long chain fatty acids (LCFAs), also known as long-chain triglycerides or LCTs.

Let me tell you why these long-chain fatty acids are not as healthy for you as the MCFAs found in coconut oil^[10] :

• LCFAs are difficult for your body to break down — they require special enzymes for digestion.
• LCFAs put more strain on your pancreas, liver and your entire digestive system.
• LCFAs are predominantly stored in your body as fat.
• LCFAs can be deposited within your arteries in lipid forms such as cholesterol.
• In contrast to LFCAs, the MCFAs found in coconut oil have many health benefits, including the following beneficial qualities:
• MCFAs are smaller. They permeate cell membranes easily, and do not require special enzymes to be utilized effectively by your body.
• MCFAs are easily digested, thus putting less strain on your digestive system.
• MCFAs are sent directly to your liver, where they are immediately converted into energy rather than being stored as fat.
• MCFAs actually help stimulate your body’s metabolism, leading to weight loss.

Coconut Oil Helps Fight Diabetes

Your body sends medium-chain fatty acids directly to your liver to use as energy. This makes coconut oil a powerful source of instant energy to your body, a function usually served in the diet by simple carbohydrates.

But although coconut oil and simple carbohydrates share the ability to deliver quick energy to your body, they differ in one crucial respect.

Coconut oil does not produce an insulin spike in your bloodstream. You read that correctly, Coconut oil acts on your body like a carbohydrate, without any of the debilitating insulin-related effects associated with long-term high carbohydrate consumption!

Diabetics and those with pre-diabetes conditions (an exploding health epidemic in America), should immediately realize the benefit of a fast acting energy source that doesn’t produce an insulin spike in your body. In fact, coconut oil added to the diets of diabetics and pre-diabetics has actually been shown to help stabilize weight gain, which can dramatically decrease your likelihood of getting adult onset type-2 Diabetes.^[11]

Cococut Oil, the Friend to Athletes and Dieters

If you live in the United States, you have an almost 70 percent chance of being overweight.

And, by now, I’m sure you’re well aware that obesity affects your quality of life and is linked to many health concerns.

One of the best benefits of coconut oil lies in its ability to help stimulate your metabolism.

Back in the 1940s, farmers found out about this effect by accident when they tried using inexpensive coconut oil to fatten their livestock.

It didn’t work!

Instead, coconut oil made the animals lean, active and hungry.

However, many animal and human research studies have demonstrated that replacing LCFAs with MCFAs results in both decreased body weight and reduced fat deposition.

In fact, the ability of MCFAs to be easily digested, to help stimulate the metabolism and be turned into energy has entered the sports arena. Several studies have now shown that MCFAs can enhance physical or athletic performance.^[12]

Additionally, research has demonstrated that, due to its metabolic effect, coconut oil increases the activity of the thyroid. And you’ve probably heard that a sluggish thyroid is one reason why some people are unable to lose weight, no matter what they do.

Besides weight loss, there are other advantages to boosting your metabolic rate. Your healing process accelerates. Cell regeneration increases to replace old cells, and your immune system functions better overall.

Coconut Oil on Your Skin

Besides the mounting medical and scientific evidence that coconut oil has powerful positive health benefits when eaten, it has also been used for decades by professional massage therapists to knead away tight stressed muscles.

However, you don’t have to be a professional massage therapist to gain the skin and tissue support benefits of coconut oil. Just use coconut oil as you would any lotion.

Coconut oil is actually ideal for skin care. It helps protect your skin from the aging effects of free radicals, and can help improve the appearance of skin with its anti-aging benefits.

In fact, physiologist and biochemist Ray Peat, Ph.D. considers coconut oil an antioxidant[13] , due to its stability and resistance to oxidation and free radical formation. Plus, he believes it reduces our need for the antioxidant protection of vitamin E.

Like Dr. Peat, many experts believe coconut oil may help restore more youthful-looking skin. When coconut oil is absorbed into your skin and connective tissues, it helps to reduce the appearance of fine lines and wrinkles by helping to keep your connective tissues strong and supple, and aids in exfoliating the outer layer of dead skin cells, making your skin smoother.

Coconut Oil and Your Heart

Heart disease is the number one cause of death in the U.S. And heart disease is often a silent killer. The first sign of cardiovascular disease is commonly a heart attack, and sadly, over one third of heart attacks are fatal.

And despite the propaganda, the truth is this: it is UNSATURATED fats that are primarily involved in heart disease, not the naturally occurring saturated fats, as you have been led to believe.[14]

Plus, the polyunsaturated fats in vegetable and seed oils encourage the formation of blood clots by increasing platelet stickiness. Coconut oil helps to promote normal platelet function.

Coconut Oil in Your Kitchen

I only use two oils in my food preparation.

The first, extra-virgin olive oil, is a better monounsaturated fat that works great as a salad dressing.

However, it should not be used for cooking. Due to its chemical structure, heat makes it susceptible to oxidative damage.

And polyunsaturated fats, which include common vegetable oils such as corn, soy, safflower, sunflower and canola, are absolutely the worst oils to use in cooking. These omega-6 oils are highly susceptible to heat damage because of their double bonds.

I strongly urge you to throw out those omega-6 vegetable oils in your cabinets.

Why?

Reason # 1: Most people believe that frying creates trans-fat. That is not the major problem, in my opinion. Although some are created, they are relatively minor. There are FAR more toxic chemicals produced by frying omega-6 oils than trans-fat.

Frying destroys the antioxidants in oil and as a result oxidizes the oil. This causes cross-linking, cyclization, double-bond shifts, fragmentation and polymerization of oils that cause far more damage than trans-fat.

Reason # 2: Most of the vegetable oils are GMO. This would include over 90 percent of the soy, corn and canola oils.

Reason # 3: Vegetable oils contribute to the overabundance of damaged omega-6 fats in your diet, which creates an imbalance in the ratio of omega-6 to omega-3. As you know from my extensive writing on this subject, I believe that excessive consumption of damaged omega-6 fats contributes to many health concerns.

They are all highly processed and consumed in amounts that are about 100 times more than our ancestors did a century ago. This causes them to distort the sensitive omega-6/omega-3 ratio which controls many delicate biochemical pathways which results in accelerating many chronic degenerative diseases.

There is only one oil that is stable enough to resist mild heat-induced damage, while it also helps you promote heart health and even supports weight loss and thyroid function — coconut oil.

So, whenever you need an oil to cook with, use coconut oil instead of butter, olive oil, vegetable oil, margarine, or any other type of oil called for in recipes. Even though I don’t fully recommend frying foods, if you must fry, by all means use coconut oil — it’s your smartest choice.

Coconut Oil Safety

The medium-chain fats in coconut oil are considered so nutritious that they are used in baby formulas, in hospitals to feed the critically ill, those on tube feeding, and those with digestive problems. Coconut oil has even been used successfully by doctors in treating aluminum poisoning.^[15]

Coconut oil is exceptionally helpful for pregnant women, nursing moms, the elderly, those concerned about digestive health, athletes (even weekend warriors), and those of you who just want to enhance your overall health.

Grab your complimentary Special Report on Express Fat Loss…..DOWNLOAD NOW!!

References:

---

• [1] Kaunitz H, Dayrit CS. Coconut oil consumption and coronary heart disease. Philippine Journal of Internal Medicine, 1992;30:165-171.
• Prior IA, Davidson F, Salmond CE, Czochanska Z. Cholesterol, coconuts, and diet on Polynesian atolls: a natural experiment: the Pukapuka and Tokelau Island studies, American Journal of Clinical Nutrition, 1981;34:1552-1561.
• [2] Prior IA, Davidson F, Salmond CE, Czochanska Z. Cholesterol, coconuts, and diet on Polynesian atolls: a natural experiment: the Pukapuka and Tokelau Island studies, American Journal of Clinical Nutrition, 1981;34:1552-1561.
• [3] Dr. Mary G. Enig, Ph.D., F.A.C.N. Source: Coconut: In Support of Good Health in the 21st Century, part 2.
• [4] Assunção ML, Ferreira HS, dos Santos AF, Cabral CR Jr, Florêncio TM. Effects of dietary coconut oil on the biochemical and anthropometric profiles of women presenting abdominal obesity, Lipids, 2009 Jul;44(7):593-601. Epub 2009 May 13.
• [5] Dr. Mary G. Enig, Ph.D., F.A.C.N. Source: Coconut: In Support of Good Health in the 21st Century.
• [6] Baba, N  1982. Enhanced thermogenesis and diminished deposition of fat in response to overfeeding with diet containing medium-chain triglycerides,  Am. J. Clin. Nutr.,  35:379.
• [7] Bruce Fife, ND. Coconut Oil and Medium-Chain Triglycerides.
• [8] Raymond Peat Newsletter, Coconut Oil, reprinted at www.heall.com.
• An Interview With Dr. Raymond Peat, A Renowned Nutritional Counselor Offers His Thoughts About Thyroid Disease,
• [9] Isaacs CE, Litov RE, Marie P, Thormar H. Addition of lipases to infant formulas produces antiviral and antibacterial activity, Journal of Nutritional Biochemistry, 1992;3:304-308.
• Isaacs CE, Schneidman K. Enveloped Viruses in Human and Bovine Milk are Inactivated by Added Fatty Acids(FAs) and Monoglycerides(MGs), FASEB Journal, 1991;5: Abstract 5325, p.A1288.
• Mitsuto Matsumoto, Takeru Kobayashi, Akio Takenaka and Hisao Itabashi.  Defaunation Effects of Medium Chain Fatty Acids and Their Derivatives on Goat Rumen Protozoa, The Journal of General Applied Microbiology, Vol. 37, No. 5 (1991) pp.439-445.
• Dr. Mary G. Enig, Ph.D., F.A.C.N. Source: Coconut: In Support of Good Health in the 21st Century.
• Hristov AN, Vander Pol M, Agle M, Zaman S, Schneider C, Ndegwa P, Vaddella VK, Johnson K, Shingfield KJ, Karnati SK.  Effect of lauric acid and coconut oil on ruminal fermentation, digestion, ammonia losses from manure, and milk fatty acid composition in lactating cows, J Dairy Sci., 2009 Nov;92(11):5561-82.
• [10] St-Onge MP, Jones PJ. Greater rise in fat oxidation with medium-chain triglyceride consumption relative to long-chain triglyceride is associated with lower initial body weight and greater loss of subcutaneous adipose tissue, International Journal of Obesity & Related Metabolic Disorders, 2003 Dec;27(12):1565-71.
• [11] Geliebter, A  1980.  Overfeeding with a diet of medium-chain triglycerides impedes accumulation of body fat, Clinical Nutrition, 28:595.
• [12] Fushiki, T and Matsumoto, K Swimming endurance capacity of mice is increased by consumption of medium-chain triglycerides, Journal of Nutrition, 1995;125:531.
• [13] Raymond Peat Newsletter – Unsaturated Vegetable Oils Toxic, 1996 edition, p.2-4. Daneil R. Doerge, Hebron C Chang “Inactivation of thyroid peroxidase by soy isoflavones in vitro and in vivo”, Journal of Chromotography B, September 2002; 777(1,2);25:269-79. http://articles.mercola.com/sites/articles/archive/2005/01/26/coconut-oil-part-eight.aspx
• Nevin KG, Rajamohan T. Effect of topical application of virgin coconut oil on skin components and antioxidant status during dermal wound healing in young rats, Skin Pharmacol Physiol, 2010;23(6):290-7. Epub 2010 Jun 3.
• Marina AM, Man YB, Nazimah SA, Amin I.  Antioxidant capacity and phenolic acids of virgin coconut oil, Int J Food Sci Nutr, 2009;60 Suppl 2:114-23. Epub 2008 Dec 27.  http://www.ncbi.nlm.nih.gov/pubmed/19115123
• [14] Barry Groves, PhD.  Second Opinions: Exposing Dietary Misinformation: The Cholesterol Myth, parts 1 and 2.
• Robert H Knopp and Barbara M Retzlaff, Saturated fat prevents coronary artery disease? An American paradox, American Journal of Clinical Nutrition, Vol. 80, No. 5, 1102-1103, November 2004.
• Mozaffarian D, Rimm EB, Herrington DM. Dietary fats, carbohydrate, and progression of coronary atherosclerosis in postmenopausal women, Am J Clin Nutr, 2004;80:1175-84.
• [15] K. G. Nevin and T. Rajamohan, “Beneficial effects of virgin coconut oil on lipid parameters and in vitro LDL oxidation”, Clinical Biochemistry, September 2004; 37(9): 830-835.

By Martin Bolduc

If you are reading this article, chances are you are amongst the millions out there looking to get those 6 pack abs. Yet, over the years, you have found out that in spite of working out your abs every single day and doing hundreds of reps and tens of sets every single time, you still have nothing to show for you efforts. So, where are you going wrong?

Well, I will tell you where. A lot of people think that doing more exercises and more reps will give you that wash board tummy. The truth of the matter is, although these are important; you will get the visibility in your abs only by going on a weight loss program. By this, I mean not only using including weight loss exercises in your program but also watching diet to cause an express weight loss. Part of the reason is that everyone has a layer of fat sitting on top of your abs. So, unless you don’t get rid of this fat, you might as well do sets and reps for the core day in and day out but aren’t gonna see results. Don’t get me wrong, you will end up strengthening your abs but will not be able to see them.

In this article, I will talk 3 simple yet golden rules to get 6 pack abs like the movie stars. These will help you reach there in the quickest possible time.

Rule 1 to get 6 Pack Abs: Get some cardio in. Period.

I have seen a lot of guys doing weights every single day and doing a bit of core work at the end of the workout. That is not gonna cut it for you. Do not be scared of losing size. People who advice that cardio would reduce your strength or size cannot be more wrong. The size that you’d be losing would most definitely be all fat. Also, at the end of the day, if you are leaner or more ripped, you will look bigger.

Again, by cardio, I do not mean you have to go 45 minutes on the treadmill. Try doing some intense cardio in short intervals. Plyometric training along with Olympic lifting (even for women) is a good option to get lean while maintain your strength. Also, an activity like circuit training or anaerobic training like rowing will help you achieve those 6 pack abs quicker that just resistance training.

If you are looking to lose weight, I would definitely put on at least 2 sessions of  HIIT (High Intensity Interval Training) in a week.

Rule 2 to get 6 Pack Abs: Get the diet right!

If you are going to eat whatever you want, all that hard work at the gym is going to go down the drain. Being strict with your food is as important if not more than proper training to get those 6 pack abs. A golden rule is to get the proteins in your diet up so that most of the calories come from proteins. The amount will depend on your fitness goals. However, as a general guideline, a protein ratio of more than 40% in each meal should do the trick What the proteins basically do is that they up your metabolism. Also, excess of proteins are less likely to be deposited as fat than carbs.

If you are not getting enough protein through your diet, you might want to use protein supplements to not only bump up your metabolism and to boost recovery. I would definitely use them for the simple reason that they are convenient (as opposed to cooking lean meat if you were to get the same amount of proteins) and also cost efficient in the long run. However, protein supplements are good for those who eat ‘on the go’ and should never replace natural sources of protein.

A lot has been written about carbs and the role that they play in fat deposition. In order not to confuse you too much, I would suggest you keep the carbs to minimum. A good idea is to eat complex carbs more often rather than foods containing simple carbs like cakes and pastries.

Rule 3 to get 6 Pack Abs: Progressive Fitness Program

For too many years, you’ve been going to the gym and then deciding what you are gonna do that day. If you are looking to make real progress, it makes sense that you plan things out. Always look to have a proper fitness program in place. Ideally, this should be progressive in nature where you up the intensity every 4 or 6 weeks. Use these 3 simple rules and nothing will stop you from getting your 6 pack abs.

Fat loss exercises: The best ones around!

Get your Complimentary Report on How to Lose Weight Fast – Express Fat Loss Report…….Download

now <=====

So, you have tried everything for burning belly fat? Still can’t get rid of it?! Well, chances are, you are one of the millions out there who have and are still committing the same mistakes.
In this blog post, I am going to share with you a few secrets of how to induce express fat loss. By the time you are done reading this article, you will know the best strategy for weight loss.
All right, let us get down to basics. So, you have been doing weights, cardio, a lot of sit ups and abs crunches. However, you are still disappointed with the results? So, what more do you need to do get a flat tummy?

Well, burning belly fat involves a 2 pronged attack. Trick 1 is to get rid of the fat that is there in the body: the so called ‘pre-existing fat’ and trick 2 is to stop new fat from getting deposited. If you sacrifice on either of those, you will be disappointed. What I mean is if you train intense but do not take care of the food you eat, you will not see results. Similarly, if you diet but don’t work out intense, you will not be burning belly fat but losing muscle.

As we all know, burning belly fat that is already there will require a training routine consisting of weights, cardio and callisthenics. While stopping new fat from depositing around the belly should involve being strict with what gets down your gullet.

Let us have a closer look at either of these strategies for burning belly fat.

Strategy 1 of Burning Belly Fat:

This involves a combination of weights, cardiovascular training along with interval training. Now, I know you will say that, ‘oh, but I have been doing that!’ Well, agreed but depends on how you are doing it.

As far as weights are concerned, if I was you, I’d do more compound exercises. In short, I would involve more exercises with barbells. Why is it important, you might want to ask? Well, for one, barbell exercises recruit a lot more muscle than dumbbell exercises do. Also, you can perform a lot more power moves with barbells than with dumbbells. Some of my favourite exercises for weight loss would be the barbell power moves like cleans and presses, squats, dead lifts, snatches and bench presses.

When it comes down to cardio, I am a big fan of intense cardio training in the form of plyometrics, or even some form of martial arts training rather than 45 min. of runs on the treadmill or the cross trainer. Shorter, more intense bursts of cardio training take the heart rate higher up and thus burn more calories. Also, that kind of training is more real life and improves your fitness levels faster than long, slow duration cardio training. Alternately, you can also do interval runs on the treadmill. Burning belly fat, thus, would require sets of intense, short burst cardio activities.

Strategy 2 of Burning Belly Fat:

This involves preventing new fats to deposit. Now, as you may well be aware that the human body tends to store excess calories from food as fat. To prevent this from happening, you need to know how much calories you would ideally need throughout the day. This differs from individual to individual and also depends on the level of activity and your fitness goals. A body builder or a long distance runner would require massive amounts of calories. However, if you were keen on burning belly fat, you shouldn’t bother too much about counting calories.

At the end of the day, no matter what you eat, for burning belly fat, you have to cut down on the portion size. Watching what you are eating is as crucial, if not more, than the portion size. Also, keep in mind that your breakfast should be the biggest meal of the day and should include a variety of protein. The sizes of the rest of the meals should be small. More frequent meals will also help keep your metabolism up and thus help you lose weight.

So, in a nutshell, if burning belly fat is your foremost concern, only 2 things matter, training intense with a lot of short burst cardio activity thrown in and cutting down on the portion size.

Losing weight is futile if you don’t make fitness part of your objective. Just going on a diet and significantly cutting your calories will be detrimental in the long run because you will be decreasing your metabolism and burning muscle along with fat and carbs for fuel. This is why it is essential to include fat loss exercises to achieve your goal.

Selecting an effective fat loss workout program will help you to avoid that old saggy look that comes from extreme dieting. Increased muscle mass and density helps you to look young and fit. You’ll find in a relatively short period of time while working your program that you’ll begin to see the physical transformation; the aches and pain of working out will begin to pay off.

Combine strength training and high intensity short duration circuit training throughout the week and you’ll have the perfect recipe for getting rid of excess fat. High intensity short duration aerobic workouts help to increase your metabolic rate while incorporating your ability to burn fat efficiently.

It is important to do both strength training and aerobics throughout the week to significantly influence your endocrine system which will increase the flow of fat burning hormones while repairing your muscles for future exercises. As you constantly challenge your body each day to do more, your sales get busy repairing itself in anticipation of future workouts.

This program will require a certain level of commitment on your part. Working out 4 to 5 days a week will get you going but I recommend 5 to 6 days of steady activity to see rapid results. As you get better at working out you will be experiencing increased muscle mass, strength and dexterity as well as muscle density as weeks go by.

This kind of workout increases your muscle density and makes them heavier; this is why you are more likely to fit in your old clothing faster even though the scale will tell you that you haven’t lost much weight. You are experiencing changes in your body composition as you lose fat and gain muscle density. You can gain a lot of improvement without ever touching weights. Bodyweight workouts can rapidly improve your ability to get fit and firm.

I recommend that you commit to three days of strength training a week because you’ll be working out intensely for 30 to 45 minutes. Commit to three days of high intensity short duration aerobic activity on the days in between your strength training to burn calories and fat. Cross training is a great way to keep your workout fresh while you build endurance and strength.

Training in this manner helps you to get your body in shape in the shortest period of time; you’ll see fairly quick results using this method of fat burning workouts will. If you rotate exercises each day you’ll be working your entire body thus allowing your system to increase its metabolic rate and use fat for fuel more easily.

Choose a variety of exercises that will keep you engaged and work progressively to increase your abilities. You’ll need to make this a lifestyle choice in order to keep the benefits that you burn. Think of it as brushing your teeth; it has to be done daily to maintain optimal health.

Many trainers recommend a light morning workout on an empty stomach to help boost your energy and increase fat burning throughout the day. Follow this regimen to see quick results when you wish to reach your ideal body weight and size. These handy tips will help you use fat loss exercises to build a firm fit body.

7 Deadly Mistakes About Losing Belly Fat

Get your complimentary Special Report on Express Fat Loss

By Martin Bolduc

If you’re someone who’s on a mission to burn fat quickly, you need to learn the top cardio techniques that will make for the best workouts for weight loss.

Most people do realize that cardio training is an imperative part of success as with proper cardio workouts, you’re able to burn calories and melt fat faster.  But, what many people don’t realize is that there’s a big difference between the types of cardio that you can perform.

If you want to know the best workouts for weight loss, you need to consider the following forms of cardio training that you can implement into your workout routine.

Let’s have a look at the best workouts for weight loss as far as cardio is concerned.

Boot Camp

The very first of the best workouts for fat loss is boot camp training.  Boot camp training is nice since it’s going to be very fast paced and have you doing a wide variety of different exercises.  This is important as it will shock the body and ensure that you’re able to continually keep responding and avoid that dreaded training plateau.

Best of all, since boot camp is done as part of a large group, most people find that group atmosphere extremely motivating.

Functional Training

Functional training is a great way to both boost your fitness capacity in the gym as well as enhance your ability to carry out everyday tasks.  With this training you’ll perform a series of exercises that most closely resembles movements that you would do in your everyday life, so you do get that good transfer over benefit.

When performing these exercises be sure to keep them fast paced, one immediately after the other to keep your heart rate up for cardiovascular purposes.

Sprinting

The next of our best workouts for weight loss to include with your cardio training is sprinting.  If you can get outside and sprint as hard as you possibly can for 20 seconds and then pair this with a 40 second rest, you will have yourself a very intense session that’s really going to get you seeing noticeable changing in your body composition.

Aim to perform ten of these sprints total throughout the session, for a fast 10 minute workout that gets you results.

Sprint training doesn’t have to take very long for it to bring you top-notch progress.

Fast-Paced Resistance Training

Finally, the last of the best workouts for weight loss is fast paced resistance training.  While this should never replace your traditional weight lifting workout sessions, adding it in on the off days in between can be a great alternative for traditional cardio training if you really dislike doing it.

Fast paced resistance training will have you performing light-weight exercises into the 20-30 rep range and moving from exercise to exercise with no rest in between.

The goal of this one of the best workouts for weight loss is not to develop a high amount of strength but rather to kick-start the metabolism and have you burning up fat at an accelerated pace.

So there you have some quick ideas for your cardio workout routine.  Any of these best workouts for weight loss will help to shake up your traditional cardio sessions and move you one step closer to success.

7 Deadly Mistakes About Losing Belly Fat

Get your complimentary Special Report on Express Fat Loss

Take a look at this amazing webinar – How To Lose Stubborn Belly Fat. If you are looking for some great information about losing your Stubborn Belly Fat, this webinar is for you. You can not pass on it.

Just Click on the Link Below

Webinar Access

If you’re looking to perform towards the objective to lose belly fat, it is going to be vital that you’re producing confident to steer clear of specific beverages. Many people today pay close attention towards the foods they’re consuming on a day-to-day basis but then fail to take into consideration all of the drinks they are consuming too.

You will need to keep in mind that drinks count just as significantly as the solid food you’re eating so if you’re consuming too many beverages that include calories, that’s going to set you back just as significantly as a solid food meal would.

Let’s take a quick look in the principal beverages which you should really keep away from when your objective is to lose belly fat.

Fruit Juice

The very first beverage that you simply should be thinking twice about is fruit juice. The massive problem with this drink is that despite the fact that it seems like it would be healthy – fruit is after all a healthy choice for a fast snack, it’s truly not.

The problem is the overall calorie content of that juice. Per 1 cup serving of fruit juice you’ll easily be looking at more than 100 calories, which will seriously add up rapidly.

Plus, with the skin of the fruit removed in preparing that fruit juice, you are left with extremely small amount of fiber at the same time.

Flavored Coffee

Second, you have to watch out for any of those specialty flavoured coffee beverages. These too will genuinely pack a huge calorie punch as they add in an excessive amount of cream, sugar, or both.

If you are 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-calorie solution to make it gourmet and stick together with your plan to lose belly fat at the same time.

Fruit Smoothies

Third, one massive hazard for those that wish to lose belly fat are fruit smoothies. Fruit smoothies is often incredibly disastrous for the reason that by the time you factor in all the ingredients that they’ve added, you’re quickly looking at 400-500 calories per serving.

Unless you might have an enormous daily calorie requirement, this is just going to be far too high for you to take on your diet plan strategy.

Soda

Finally, if you wish to lose belly fat, beware of soda. Soda is full of high fructose corn syrup which will easily trigger body fat gain. It’s one of the biggest contributors to obesity rates these days so you actually 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 wish to consume much 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 good results, your best choice is selecting water, whey protein powder or casein, or any type of water seltzer.

Finally! The Secrets to Lean, Flat Abs Are Revealed

Q: What is a protein drink?

A: Any drink with high protein content can be called a protein drink.

Protein drinks are often made by adding a protein source to fluid such as

milk, water or juice. A variety of commercial protein powders are available

for purchase at sport nutrition store.

Q: Why do I need protein?

A: Vigorous exercise and resistance training damage your muscle tissue.

While this damage is a necessary and normal response to physical exertion,

your body needs protein to repair it.

Q: Should I drink protein drinks?

A: The average person needs 0.8 grams of protein per kilogram of body

weight per day. This means that the average 70 kg male needs 56 grams of

protein per day. A UW student with healthy eating habits gets about 60 to 80

grams of protein in a day. However, if your eating habits are off track, your

body might not be getting enough protein. And most certainly not enough at

the right times during the day.

People who exercise at moderate to heavy intensity need 1.2 to 1.7

grams of protein per kilogram of body weight per day, or 84 to 119 grams of

protein for the average 70 kg male.

Protein drinks SHOULD NOT replace natural sources of protein. They

are used to fill the gap between what you eat and what your body needs.

Natural protein sources are flavored over synthetic ones. Snacks high

in natural protein can be just as convenient as a protein drink, e.g., chicken

breast and a banana, peanut butter and crackers, yogurt.

Q: When should I consume a protein drink?

A: As soon as you are finished your workout. Add a carbohydrate source

such as fruit juice for a more speedy recovery.

Q: Someone told me consuming a protein drink before

my workout is better than after. Is this true?

A: It’s best to fuel about 2 hours prior to your workout, and immediately

after. Your pre-workout fuel will include protein with a moderate glycemic

index carbohydrate food for optimal results.

This helps to keep your blood sugar stable while you work out. And,

research shows greater protein delivery to your working muscles.

Q: I went to my local sport nutrition store today. There

are so many different brands of protein powder, and

some are very expensive. How do I choose?

A: First of all, ignore the flashy “research claims” plastered all over the

product. These claims are often made based on research with flawed

experiment design. The health “benefit” claims are often glorified, and

potential risks may be minimized or ignored.

It helps to know a little about protein. Protein is made up of a long

chain of amino acids. When we consume a protein, it is broken down into

its component amino acids and then re-assembled into the kind of protein

our body needs. In order for a complete protein to be assembled, our body

needs 8 amino acids. These are known as the essential amino acids.

Any protein you buy should, at minimum, carry these 8 essential amino

acids.

The essential amino acids are: Tryptophan, Valine, Threonine,

Isoleucine, Leucine, Lysine, Phenylalanine and Methionine.

Many expensive protein powders claim to be superior because they

carry additional amino acids (there are 20 in total). Claiming these are

superior is false. As long as we have the 8 essential amino acids, our body

makes the other 12 when they are needed.

Many protein powders will also claim to be superior because they have

added “performance enhancing” vitamins and minerals. You may not need

these if you are eating well. At best, you are buying extra nutrients you

won’t use. On the other hand, over supplementing can cause problems. Be

wise and use only what you need!

Q: I read in a muscle magazine that if I am looking to

build muscle I should consume at least 300 g of protein

per day. Is this true?

A: There are mixed opinions regarding the maximum daily protein

requirements. While it is recommended that a person who exercises heavily

needs 1.7 grams of protein per kilogram bodyweight per day, it is not

uncommon for athletes to consume 2.2 grams per kilogram, and even more,

each day.

Most bodybuilding literature (such as the “muscle magazines”) will

suggest that an individual ingest 4.4 grams per kilogram (2 grams per

pound), however there is no scientific literature to suggest that this is

necessary, or even beneficial.

Excess protein is broken down and stored as fat. Over consumption of

protein can cause weight gain and also puts unneeded stress on the

kidneys.

Q: So if you could sum it all up, would you say drinking

protein drinks is good?

A: Yes. Protein drinks are a good source of quick protein post-workout.

They should be used as a complementary source of protein and should not

replace the natural protein you consume.

And, they make a great mid afternoon snack for those who more

sedentary. Try a protein drink, or make your own, and feel how it helps keep

blood sugar, and thus your energy, stable through the day!

Now You Can Lose Weight Faster and

Easier — Without Working Out More,

As Proven By University Of Illinois Study!…..   To Know more Click Here

Eating well is important at any age, but it is especially important as you get older.

For many adults, though, eating well all the time can be a challenge.

• Why do I need to eat well?
• What is the connection between eating well and aging well?
• What can I do to eat better?
• How can I set goals that I can actually meet?

Why do I need to eat well?

No matter when you start, healthy eating can help you maintain and even improve your health – especially if you combine it with exercise.

Together, healthy eating and regular physical activity can mean the difference between independence and a life spent relying on others.

It can give you the energy you need to stay active and do the things you want to do.

It can also prevent or slow down the progress of many chronic illnesses, such as heart disease and diabetes, osteoporosis and some forms of cancer. And it can help you cope better with both physical and mental stress, surgery and even the common cold or flu.

What is the connection between eating well and aging well?

Healthy living – which includes both healthy eating and getting regular physical activity – can help you adjust to the natural aging process and retain your youthful vigor.

The basics of Healthy Living

Eat a variety of foods.

Eat in moderation. Size matters, so watch your portions!

Eat more:

• Vegetables and fruit
• Whole grains (for example, breads, pasta, oatmeal and brown rice)
• Legumes (such as dried beans, peas, lentils)
• Fish
• Unsaturated fats (from vegetable oils, nuts, and seeds)
• Lean meat (for example chicken and turkey)

Eat Less:

• Saturated fats (found in butter, lard, deli meats, bacon and sausages)
• Trans fats (found in processed foods, cookies, cakes and deep-fried foods)
• Refined or enriched grains
• Salt and sugar (including sugary drinks as well as jams, candies and baked goods)

Drink more water.

Do something active everyday. ( Exercises For Burning Belly Fat – Top Moves For Success)

What can I do to eat better?

The challenge is to eat in a way that helps you maintain a healthy weight, while providing you with the nutrients you need for good health.

• Vegetables and fruit
• Grain products, including bread rice, pasta and cereals
• Milk and alternatives, such as low fat cheese and yogurt
• Meat – fish, shellfish, poultry, lean meat – and alternatives, such as eggs, beans, lentil, chickpeas, tofu and nuts.

How can I set goals that I can actually meet?

The easiest way to move towards healthy eating every day is to set goals that you really can meet. For example, say to yourself:

• I will eat one more fruit and one more vegetable today.
• I will try a fruit or vegetable this week that I have never tried before.
• I will eat fish once this week.
• I will choose whole grain bread for my sandwich.
• I will drink one more glass of water each day.
• I will be more active today.
• I will throw out my deep fryer.
• I will do most of my shopping around the outer edges of the grocery store, because that’s where the fresh foods are.

A few small changes can mount up to a very big difference to your health – before you even know its happening!

To know more on the Express Fat Loss Program….CLICK HERE

To Receive your Complimentary Special Report on Express Fat Loss….visit: ExpressFatLossReport.com

If you’re looking to get a jumpstart on fat loss, it’s important to take into consideration the top exercises for burning belly fat.  By performing these as part of your overall program approach, you can ensure that you maximize your metabolism and burn as many calories as possible over the course of the day.

Far too many people are constantly going into the gym performing exercises that really have no real payoff in the end, thus they’re wasting their time as far as results are concerned.

Let’s take a look right now at the top exercises for burning belly fat that you should know about.  Keep in mind that all of these are not direct abdominal movements, but rather, exercises that will work larger muscle groups in the body while calling the abdominals into play for stabilization purposes.

Here are the main exercises for burning belly fat to note.

Lunges

The very first exercise that you’ll want to add are lunges.  Lunges are great for targeting the quads, hamstrings, as well as glutes and will definitely call your abs into play to maintain proper balance.

Hold a pair of dumbbells in either hand or balance a barbell across your back and then lunge your way across the floor.

Single Leg Deadlifts

Single leg deadlifts are the next of our exercises for burning belly fat that you should consider adding to the program.  Many people incorporate regular deadlifts into their program but single leg deadlifts are especially beneficial.

These will call the core muscles into play to a larger extent as you struggle to keep your balance.  Do expect to more than half your weight lifted when transitioning to single leg deadlifts however, at least for the first bit while you learn the movement pattern and get used to the exercise.

Mountain Climbers

Another great exercise to help you get abs is mountain climbers.  This movement is a good one for enhancing your cardiovascular conditioning as well as improving your lower body and core strength.

Try and perform a series of mountain climbers straight for one to two minutes before resting and continuing on.

This is a very good movement to add between other exercises you might be doing to help keep your heart rate up and get some cardiovascular benefits as well.

Clean And Press

Finally, the last of our exercises for burning belly fat is the clean and press.  This movement is a classical power lifting exercise but is also ideal for those seeking fat loss results.  Since it uses so many muscles in the body both from the lower body and upper body, it’s top-notch for boosting your metabolic rate.

The clean and press is also a fantastic strength developer as well, so for anyone who wants to see great strength gains it’s an ideal movement to have in your plan.

So there you have some of the best movements that will help you move closer to six pack ab status.  If you can incorporate at least a few of these into your abdominal workout you can be sure you’re moving in the right direction.

Get your Complimentary Special Report on How to Lose Weight Fast…..CLICK HERE