Staying Fit with Numbers

Many times it happen that we spend so much time practicing  a weight loss program but cannot get significant results. This is mainly because we stick to our weight loss program during gym hours but somehow forget to follow them during hours outside gym.
Keep in mind that the nutrition & lifestyle we follow outside the gym environment greatly impacts the results of our weight loss program. Target setting is a very important factor and in order to achieve effective weight loss, we need to set some targets and stick to them during gym hours as well as outside gym hours.

The Number Game:

In order to stay fit with numbers, we need to understand the number game.

• Total hours per week = 7 days x 24 hours each = 168 hours/week

• Wake up hours per week = 168 total – (8hours per day X 7 days) = 112 hours Awake in General

• Gym Hours per week = 5 hours/week at the gym (if you train 5 days a week for 60 minutes)

• Outside Gym Hours = 112 hours awake  – 5 hours at the  gym = 107  hours left outside the gym.

The nutrition you take and the lifestyle you follow during these 107 outside gym hours are the deciding factor for your weight loss goals.

Nutrition

The nutrition you take outside gym hours is very much important for achieving quick weight loss. Experts suggest taking meals at regular intervals – after every 2 1/2 to 3  hours including three routine meals of the day. This helps in weight loss by keeping metabolism active and energy level high – keep your blood sugar more stable. Similarly if you eat balanced nutrition after workouts then it will help your body recover by making up the glycogen level lost during extensive workout sessions.

Lifestyle

Your weight loss results are really dependent on your lifestyle outside the  gym. Muscle development mainly takes place during rest so you should give your body enough rest time. Keeping a check on your lifestyle and monitoring it accordingly will help you achieve fat loss goal by changing the routine as per outcome.

To reach your goals faster with your weight loss program, visit www.ExpressFatLoss.com and start your weight loss program today.

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!

Be careful with protein bars!

Since you’ve started to read my tips, you know the importance of eating 5 or 6 meals a day to maintain a healthy weight and keep your energy
levels high. This is very important if you work out on a regular basis. It can be hard to cook all these meals every day, and this is why I like
protein bars. Protein bars can be a great snack, but they can destroy your good intentions too!

The other day, I visited my friend at his supplement store. I started to look at all the bars you can buy. Now you have the choice from
meal replacement or diet bars, protein bars, and energy bars. For someone who had no idea what to buy, this could be very confusing.

Each bar contains different levels of protein, carbohydrates, fat and sugar. Picking the right one depends on your goal. Let me explain little
bit more:

If we look first at the energy bars, the name says it all. The purpose of the energy bar is to give you a boost of energy.  This is great
for endurance athletes like cyclists or marathoners. I’m sure you figured out that the main ingredient is carbohydrates to give
you the energy you need to keep you going during the event.

Meal replacements bars are mostly “diet” bars. This type of bar contains the least amount of calories and more carbohydrates than protein.
Again, the name tells you what it is for – a meal or snack replacement. In the mean time it’s a good choice for a pre or post-workout snack.

The last one is the protein bar. The protein bar is designed for people who are training and trying to lose weight. This type of bar
had a high level of protein to help you build muscles, and burn fat.

Nutrition bars can be a good and healthy choice once in a while, but it’s important to read the labels carefully. Many bars are
full of sugar, which can make them just as bad as a regular chocolate bar. Make sure to always choose one that contains
little refined sugar and – and this isvery important – is low in saturated fats.

My 2 best choices are from Isagenix- Isalean for meal replacement and  Labrada Nutrition – Lean cookie Bar - for Post workout snack.

Make sure you don’t abuse the nutrition bars. They can result in an increase in your body fat if you eat too much of these bars, especially if
you are a person who is not too active and trying to lose weight.

If you want to make sure you receive all tips in your email box you need to sign up at www.ExpressFatLoss.com

5 Worst Food for Weight Loss

You already know your nutrition is an important part of your success
in a weight loss program. Today I will tell you the 5 worst foods
you can eat during your program if you want to get back in shape!

Sometimes you don’t realize the bad effects these foods have on your
body, so I really recommend avoiding your 5 enemies:

ENEMY #1- Trans Fat and Saturated Fat: eliminate all the
trans fat from your nutrition, and keep your
saturated fat to a minimum.
ENEMY #2 – Simple Sugars: try to keep simple sugars to a
minimum in your nutrition. The worst enemies are
table sugar and high-fructose corn syrup. Pay
special attention to hidden high-fructose corn
syrup, you will find it hiding a lot in cookies,
pastry, candy, chocolates etc.

ENEMY #3 - White Flour: you don’t find any nutriments in
this type of flour and you take in bad
calories.  NO nutritional value and full of
calories – it’s wasted food!

ENEMY #4 – Rice Cake: A lot of people think rice cakes are
a good snack, but it’s got a high glycemic index.
That means it brings your blood sugar to high, too
quickly. Try to avoid that, because it will leave
you tired and hungry again!  Instead, you can try
a whole grain tortilla.

ENEMY #5 – Soda: You need to give up your soda – even diet
soda! Start to drink more water instead. Add a
slice of lemon and you will love it – and you’ll
feel better too.  Diet sodas contain a lot of
chemicals and preservatives your body just doesn’t
need, and they encourage a ’sweet tooth’.

Stay away from your 5 enemies, and you will see a big difference in
how your clothes fit after a few months for sure!

Get 18 different Meal Plan with grocery list with the purchase of the Ultimate Guide to 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

What is a compound exercise?

You can read in fitness magazines a lot of talk about compound exercises. But what is a compound exercise in reality?

A compound exercise is an exercise where you work more than one muscle or muscle group to perform the movement. For example, the bench press is a compound exercise. When you perform the bench press, you work your chest, shoulders and your triceps.

This way, you burn more calories when you do your workout and you get better results. The Express Fat Loss Program is based on compound exercises. I always feel sorry when I see someone who’s trying to lose weight, and this person is on the cable machine and working only their biceps or triceps every time they hit the gym. They do one set, wait 1 or 2 minutes, talk and do another set and go on.

By doing isolation exercises believe me you are wasting your time if you really want to lose weight.

This is one of the secret of the Express Fat Loss Program. I bring you the best exercises for a weight loss program. What is great with this program you not just lose body fat but build muscle mass in the same time

The Ultimate Guide to Express Fat Loss

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

Advantages of Express Fat Loss Program

In the zest to look good and slim, people do whatever they find appropriate. They even go for surgeries or operations such as lipo suction or tummy tuck. Express fat loss program provides an effective solution to lose weight quickly. It is the best hope for those who want to lose their excessive fat and chubbiness.

Advantages of Express Fat Loss Program:

This plan is the way out for all the problems which people came across in any weight losing plan. Also it helps all such people who want to get six pack abs.

Control Sugar Level:

Because of balanced nutrition plan, Express Fat Loss Program not only helps you to lose weight. But it also controls the sugar level of your blood.

Fit Body:

Those who perfectly follow the guideline of Express Fat Loss Program will be able to get slim and fit body shape in no time.

Lowers Cholesterol & improves Blood Circulation:

Usually people who are over weight have some other problems as well like higher cholesterol level and heart problems, which are definitely not good for anyone’s health. Express Fat Loss Program lowers the level of cholesterol and improves blood circulation.

Improved Digestion & Metabolism:

Digestion process will be improved after applying Express Fat Loss Program in your routine. Due to the well balanced diet you will get energy and also your metabolism gets better.

Popularity & Performance:

After having healthy and smart body, you will be popular among the relatives, colleagues and in your friends circle. When you dress up people will appreciate you for what you are wearing and how you are looking. Also you will feel a huge difference in the performance of your work. This change only occurs because of the better confidence which can only be achieved by Express Fat Loss Program.

To start now with the Express Fat Loss Program click here