Diet Tips and Fitness Advice

In order to make these quick weight loss tips work, you don’t have to sacrifice your lifestyle. These 7 tips will help you lose weight, and improve your health.

 

Whether you have five pounds to lose or a hundred pounds, losing weight can be very difficult and frustrating. You need to make a commitment to burn extra body fat then you should understand that there are going to be obstacles to overcome, fears to cope with.

 

If you want to lose weight and get in shape, you should know about this one certain fundamental: A healthy diet combined with a varied exercise regimen is the surefire formula for weight loss success. However, these two words – diet and exercise – strike fear in the heart of many of us.

 

The following 7 quick weight loss tips are here to help you when having the fear of dieting or exercising to better motivate yourself by giving you some great ideas.

 

1. Instead of just moving your tongue, start moving that body! You can not see the results unless you get a go on.

 

2. Try psyching yourself out by using a screensaver or a post-it which says “You are fat! Get moving”.

 

3. To promote weight loss and maintenance, you will have to make small changes in your approach to food. For a start, say no to processed foods.

 

4. Stop eating while standing. Those little bits and bites add up to a lot of calories. Plus, eating deserves respect. So, make a plate for yourself. Have a seat and enjoy your meal.

 

5. Keep a journal where you record each piece of food and drink you take, and each move you make. This will increase your awareness of what calories consume, and also you will see how active you are in a day.

 

6. Join a social group or network that engages in some kind of physical activity. The fact that you are part of a dance club, a hiking group, or a ping-pong team will help you stay motivated.

 

7. Start investing in home exercise equipment, online diets and workout programs, DVDs. These will allow you the convenience of exercising in the privacy of your own home. They can also give you an electronic “exercise buddy” who can help keep you inspired even when you don’t feel like exercising at all.

 

Would you like to complement these tips with other systems that can help you get rid of fat? You can always learn from the world’s best fat loss trainers who help millions of people worldwide lose hundreds of pounds each year. John Romaniello’s Final Phase Fat Loss system or Mike Geary’s fascinating answer to  how to get six pack abs can be a life-changing experience for you.

 

Don’t put off tomorrow what you can start today!

Just apply these weight loss tips to your daily routine. Your body may resist the changes. Give it a chance and it will figure out what to do with the new foods. You will see how quick your body adjusts to the new fat burning workout plan.

On how to reduce belly fat, we have a guest article by Jason Squires.

 

Jason is an expert Personal Trainer, certified Diet & Nutrition Advisor, and founder of an exclusive Online Personal Training Service – SquiresFitness.com 

How to reduce belly fat is always a hot topic. Especially, nowadays!

The summer is fast approaching and your beach holiday is getting closer. Now is the time to blast your core and abs to look trim and toned for the beach.

HERE WE GO THEN, 4 STEPS TO GETTING RID OF YOUR BELLY FAT

1. Exercise for fat loss

Unfortunately, you can’t exercise to lose fat solely on your belly, it just doesn’t work like that. More bad news… For most people, your belly is the first place that fat is stored, and the last place where it leaves.

So you need to exercise for fat loss.

Normal cardio training is good. Interval training is better.

2. Reduce your calories

As we explained in an earlier blog post, you need to be in a calorie deficit each day in order to lose weight. Calculate your BMR, and attempt to have your daily intake of calories as close to this figure as possible.

And remember – complex carbohydrates, lean proteins, and healthy fats. Get rid of all excess sugars, fried foods and other junk. You are not going to get a toned set of abs if you are drinking Coke and eating Mars bars.

3. Perform exercises which focus on your core.

Please, please, please DON’T do sit ups or crunches. THEY ARE A COMPLETE WASTE OF TIME.

Instead, perform exercises such as the plank, V-Sits, the stomach vacuum, and leg raises. These will work your entire abdominal area and will tone and sculpt all of your mid section.

4. Stay consistent

So you are now exercising for fat loss, eating correctly and performing targeted resistance movements. You are doing well. Now, keep it up.

You are not going to see results overnight. So stay consistent You will start to see improvements, but just not immediately. Stick to your exercise routine and maintain a calorie deficit each day. You will slowly get there.

And there we have it, 4 steps to help you reduce your belly fat.

WHAT ARE YOU WAITING FOR? GET A TONED MID SECTION FOR THE SUMMER STARTING NOW!

If you are still slightly confused and would like an entire exercise programme designing, including diet advice on exactly what you should and shouldn’t eat, you can join Squires Fitness today by signing up here.

  

Stay healthy!

 

Jason

 

Joe Jonas released See No More and according to what we see in the See No More cover, he keeps those famous Joe Jonas biceps looking rock-hard. If you think he does nothing to look buff, you’re mistaken. He is an exercise addict, and it takes lots of work for the hot star to stay ripped and in very good condition. To stay in his best shape, Joe works out regularly, lifts weights and runs. I’ve heard that he makes sure he works out before every show when on tour.

 

That’s dedication! Good for him! Thanks God, we (none-celebs?) do not have to always push ourselves to the limits.

Let’s say you want to tone and defeat weak arms so that you can finally wear something sleeveless with confidence… You are daydreaming about that much awaited summer days, aren’t you? But you stop in mid-dream as your visions get squashed with an image of you disguise in an oversized shirt. Do not go into that hopeless forlorn mood just yet. Fortunately, there are practical and uncomplicated ways and means that you can do to get your body ready just in time for the best summer you’ve ever had!

Let’s talk about arms, biceps, and all… If you want to tone your arms and increase muscle mass, working the muscles in the front and back of the upper arms will help you get there.

 

 

 

 

You are (probably) not a bodybuilder, so you don’t pay a lot of attention to building big arms. You don’t overtrain. The arms are complex body parts. You should feed them with a properly focused exercise program.

Here’s the most important thing for you to realize: Strong, muscular and hot arms are mostly a product of heavy chest and back training. Why?
1) Relatively speaking, the biceps and triceps are small muscle groups.
2) The biceps receive heavy stimulation during all basic pulling movements for the back.
3) The triceps receive heavy stimulation during all basic pressing movements for the chest and shoulders.
4) So, the biceps and triceps require only a very small amount of direct stimulation!

If you can incorporate this way of thinking into your arm training routine, you will achieve your fitness goals. Look at that Joe Jonas See No More pic again. Don’t you think his biceps are looking mighty?

 

Is your next season Spring, or Autumn? Season changes, and this is a great time to renew your commitment to lose weight and keep it off forever. Best way to lose weight? Why not consider losing weight, shaping up and having fun doing so! Who says it needs to be boring! Best way is the fun way…

A lot of people do concern with losing weight, mostly because of two basic reasons, one is health and the other one is cosmetic. Whatever your reason is, if you want to have that weight loss success story in your biography, you should enjoy the process. Because people quit exercising and dieting when they do not enjoy it.

 

Included in this article are 7 tips to help you have fun while losing weight, so you can be successful in this journey. My tips are simple enough that you can do them easily having no fear of injury.

 

• You will not even have to forget your favorite food.

• You do not have live at the gym.

• You do not need to follow many weight loss programs instead follow just one for a month and see if it works. If it is in vain then you should switch to some other program. (See, Fat Burning Furnace, Final Phase Fat Loss, Truth About Abs, or Fat Loss 4 Idiots).

 

Here are 7 fantastic calorie consuming activities and tips that are also enjoyable.

 

1. Gardening: If it’s spring in your area, well that’s the perfect time to get into the garden just before the hot days of summer. If it’s autumn there, that means you are just finishing your summer, and now is the perfect time to do all those last minute pruning and weeding that was just too hot to do a few weeks ago. There’s nothing like gardening to help tone muscles, burn up additional calories and even build rock-hard abs. (Did you ever check out around your area if there are charities that need help with gardening?)

2. Weekend Rambling: Forget sleepy Sundays, get out and about on a walk with family and friends, or by yourself. Find an opening and play some lively games like football, frisbee or cricket! Be social and lose weight.

3. Being A ‘Weekend Explorer’: Forget lazy beach breaks, make a change, get out and explore. There are so many beautiful places to visit that you may never have considered before. Your legs will get a terrific tone-up!

4. Walking: Simply by taking 30 minutes every day for a stroll, it can prove very useful. By doing this you not only develop stronger legs, your heart becomes stronger and you get rid of extra calories in the process.
5. Cycling: Get the bikes out for a regular leisurely ride or if you feel more energetic, join a cycling club. Consider also mini cycles… Mini cycles are exercise devices that can be used anywhere. They look like of bike pedals attached to a bar made of metal. What good about them is that they are not costly like other standard bikes used for weight loss. Using such cycles help you to pedal in your office chair, on the sofa or any other place.
6. Climbing Stairs: Yes, you’ve heard this before! But still… Rather than using the elevator, taking the stairs is a great way to lose weight. You may hardly even notice that you are getting extra exercise. Taking a few more steps every day can do a lot in reducing the weight. So try to take stairs whenever you go to a mall or super store instead of the elevator.
7. Cutting High Fats: Weight loss does not mean that you can never have any of your favorite foods again. Even the worst of foods can be consumed if eaten in moderation. Remember that no one food will stop your attempt at weight loss, unless consumed in excess. For example, try eating only one candy bar or even substitute a smaller version of a favorite candy. You do not have to give up a favorite food, you may however, have to eat a smaller amount of foods you love when you are trying to lose weight.

If you focus on having energetic fun, you’ll lose weight effortlessly!

Would you like to complement these tips with other systems that can help you get rid of fat? Check out recommended methods, systems and programs. Click here …

You are wondering how to get a six pack as fast as possible, but (sadly) like most people you’re also making the whole process of getting ripped abs a slow and painful one.

 

 

In order to get the quickest, long lasting results you need to focus on fat loss and core exercises. The truth is, you need to be focused and determined and if you are not, then no matter what you try, you will never get those excellent results you always dream of.

If you are willing to actually put the time and effort in to learn how to get a six pack, and apply what you’ll learn to get six pack abs in the least possible time, go on reading… Here are some of the key points you need to consider before you get started…

Free your mind from negative thoughts

When it comes to getting a flat stomach, you can be sure of this one thing… Having positive thoughts = having a ripped six pack… Many of those who make a start and jump into a fitness regimen unfortunately fizzle out and give up too early. That’s mostly because they think that burning the belly fat and getting a six pack instead is something that can happen in a few days if you work hard enough.

 

 

Let’s take a look at the real truth… If you are not willing to make (small) changes in your mental and physical habits, then really forget about it and leave the six pack abs dream buried at the bottom of that chocolate cake.

 

 

Losing weight quickly and getting toned abs is as much about acting smart in your workout routine and diet plans as it is about a lifestyle change.

Eat what your body deserves

…and that’s not some junk food, processed supermarket food, artificial sweeteners, and sugars. Any of us has a six pack, but most of us hide it under flab. you want to show your abs off, then you need to shed the fat first. If you think that sit ups will burn the fat all on their own, you are mislead and plain wrong. The truth is that no exercise type -especially not sit ups- can help you get rid of body fat if you are still eating the wrong food types.

Stop stuffing cake and cola down your throat…

Here are some really quick weight loss tips regarding the healthy eating part:

• Chicken and tuna are great for maintaining the protein levels, which will help you to build muscle.

• You also need to focus on eliminating the stodgy, fat collecting types of foods such as pasta, potatoes, and white bread.

• Forget about chocolate cakes and sugary drinks.

• Replace your snacks with unsalted nuts and raisins.

• Drink plenty of water to help naturally boost your metabolism throughout the day.

• Aim for around 6-10 smaller meals or healthy snacks throughout the day, and this will boost your metabolism significantly, due to your body not needing to store excess fat because it thinks it might need it later.

High Intensity Interval Training

Which cardio exercises are best for burning the extra body fat? Walking or running to lose weight? Low intensity or high intensity training? These questions are quite familiar to you, right?

 

 

High intensity training has been proven many times to have far more benefits over regular endurance style cardio workouts. High intensity cardio workouts are so effective, and ideal for not only building muscle but also shedding the pounds off. That’s based on some simple math too: High intensity interval training will cause a continuous high metabolic rate long after you’ve finished your workout. This means that your body will continue to burn body fat hours after you have finished your workout. This effect is almost non existent in low intensity cardio or aerobic workout.

How to get a six pack? The conclusion…

Losing belly fat and getting a six pack instead is a dream to most people. It’s hard, and the entire process of getting six pack abs is not always enjoyable. But if you can get over the first hurdle of taking action, then the battle is 90% won. Just make sure you follow a plan that can actually take you to such success, such as Mike Geary’s Truth About Abs.

Click here to read Truth About Abs review

Click here to try Truth About Abs for just $4.95, as a special trial offer

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Click here for access to the brand new Truth About Abs Online Video VIP Access Area

Don’t put off tomorrow what you can start today!

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How to keep up with all that summer craziness and still stick to your awesome plan to get the best shape of your life…

 

 

Summer means parties, socializing with friends and family, theme days, holidays, beach vacation and… food. It also means smaller clothes like swimsuits, shorts and tank tops, which can be your worst enemies during the summer heat if you are carrying lots of extra pounds. Showing a fat stomach or fat thighs is not exactly the most pleasant thing nowadays when everyone else around you is wearing stylish summer clothes and exposing rock-hard abs. How can you keep up with all the craziness and still stick to your careful plan to slim down?

Now is the time, with days being longer and temperatures milder, to start working out in earnest.

 

Here are a few tips to help you stay on track and still enjoy that crazy summer party:

1

This one is not a secret, but not many people apply this. Eat before you go. Have a decent meal before you hit the scene so that you don’t feel tempted to indulge in foods that don’t fit into your diet.

2

Choose wisely. Head for the fruits and vegetables. Skip the dip and avoid the potato salad but enjoy the crudités.

3

Fill up the tank with liquids. Fresh water or iced tea (both goes awesome when lemon-flavored) will keep you feeling full so you don’t unintentionally ruin all your good work.

4

Don’t stand near the food. Keep your distance and it will be difficult to eat unnecessarily.

5

If you must eat, put your food on a smaller plate. A salad or dessert plate full of delicacies is a lot less damaging than a heaping dinner plate.

6

Have a little exercise. If there’s dancing, then get into it. An hour of dancing can burn off your dessert.

7

Keep your eyes forward and your mouth moving. If you concentrate on the person you’re talking to and don’t eat at the same time, there’s less chance of overeating without thinking.

8

Put down the loaded plate. If your well-meaning hostess has filled up your plate, put it down and walk away. Don’t be bullied into cleaning your plate if you don’t want to.

 

 

Get A Bikini Body in 3 Steps

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Taylor Lautner has probably the hottest abs in entertainment biz, and that perfect set of ripped abs is actually telling us a highly motivational story.

If you want to know how to get six pack abs like Taylor Lautner then you need to follow a brief set of instructions to the letter…

I don’t really know about you but I am in awe of Taylor Lautner’s patience, dedication, and diligence. How old is Taylor Lautner? Well, he was born on born February 11, 1992 so do the math. Here’s the story if you haven’t heard it before: Twilight star Taylor Lautner used to be a bony teenage boy – 5′10″, 140-pound – and between the first and second Twilight films, in order to keep his role, he had to gain 30 pounds of MUSCLE. This happened in less than a year!

If he could not achieve the rippling abs he has now, he was replaced with a different actor in the second Twilight movie New Moon. His career depending on becoming a fitness animal, he was so determined that he would give the producers what they were asking for. He has achieved that impressive thing we like to name as Taylor Lautner abs in 9 months. What a boy with enough willpower can do! If he could overcome physical shortcomings (even at that age), anyone can, don’t you believe.

Today, pics of Taylor Lautner showing off his ripped abs are among the most popular ’shared’ items all over internet. He’s showing us how one can achieve the ideal body of theirs in a short amount of time. He’s probably one of the best answers to the popular questions like how to get abs, how to achieve a six pack fast etc. “It’s healthy and it sort of becomes addictive. It’s addicting to work to get that muscle. And the healthy eating is good too”, says Taylor and adds that the working out process was easier, but the eating was harder. (Working out and eating healthy becoming addictive, it’s really all about habits. I like how my twin sis’ Nicole says it: ‘If you brush your teeth every morning you can do anything’.)

Workouts and diets? Does that mean working like dogs and eating like lizards?

If you want to know how to get six pack abs like Taylor Lautner then you need to follow a brief set of instructions to the letter: Eat smart and follow a proven, strategic workout program. It’s really that simple but it’s also been misunderstood by most people. It’s common sense however, eat stupid things – do stupid workouts then you will simply not get a six pack as quick as you could have done or, worse still, you will simply fail to get perfectly toned abs at all and, the worst part maybe, you will probably not lose belly fat never.

Taylor Lautner’s attitude is something you CAN and SHOULD steal and use as a quick inspiration. But, to be honest, in MOST cases I vote against stealing and using the Taylor Lautner workout you’ve probably seen in some (non-fitness, celeb) magazines.

In Taylor’s situation his entire goal was to put on muscle weight and he had an awesome personal trainer with him almost 24/7. In the first few weeks of his workout regimen, Taylor was in the gym for 2 hours a day and seven days a week. As a result, he lost muscle weight and also he got burnt out. So he scaled back to five days a week of weight training. He also had to concentrate on getting enough sleep because in the first few weeks of his mission to ripped abs, lack of sleep played a big role in keeping him away from becoming successful.

And what about Taylor Lautner diet? As his one and only goal was to gain muscle weight his trainer had him eating almost everything. You may have high metabolism like Taylor Lautner, however I’d always recommend you focus on healthy eating habits. Your focus should be on what to eat. This is probably the most overlooked aspect of toning ripped abs. It does not matter how often you go to the gym, how heavy the weights are that you push or what supplements you are taking – if you are not eating the right foods then you are cheating yourself.

Here the main concept is that you need to eat foods that are rich in protein because after a workout your muscles need to repair themselves. This reparation process leads to the muscles growing in size. But if you don’t supply your body with enough protein then this process can not be completed properly. It’s as simple as that. I recommend consuming whey protein as it is much more difficult to get such high levels of protein into your diet from other food sources. (When it comes to whey protein products, I suggest you purchase online through this Amazon link. Doing so, you’ll find lots of best selling product choices with super saving shipping options at huge discounts in one page).

Getting those ripped Taylor Lautner abs (or Taylor Lautner six pack) is highly possible. The secret is how to lose belly fat and then you’ll be achieving your goal. Your strategy has to be maximizing your genetic potential with the help of ‘eat smart – work smart’ mantra. There is no reason you can’t get perfectly toned abs, and a body like Taylor Lautner.

 

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Secret training methods… Fat burning workouts… Learn how to get rid of extra body fat…

This guest article is written by fat loss expert, fitness trainer, exercise innovator John Romaniello

 

As you may have heard me say before (and if you haven’t, you’re going to hear it now!), when you are breaking through a fat loss plateau or trying to get to the Final Phase of leanness, things get a bit murkier than they do with traditional fat loss.

 

 

Rather than dieting excessively in order to create a calorie deficit, we are now looking to enter into energy debt and we do this with intelligently designed training protocols. That’s because keeping energy intake high ensures that Leptin levels don’t drop and throw another hormonal monkey wrench into the machinery.

 

You see, when you’re getting very lean or you’ve hit a plateau, fat loss is not just about calories in vs. calories out. It’s about your hormonal environment and the way that affects fat storage, and thereby fat loss.

 

When you’ve lost the first 20 or 30 or whatever pounds, you’ve lost the “easy” fat. What you’ll notice about your body is that you’re now holding fat specifically in your trouble areas; and those trouble areas are determined by your specific hormonal environment.

 

It’s not just about energy debt or cardio or to a lesser extent, diet (although all of those things do factor in quite a bit, obviously). When your fat loss has stalled and you’re trying to break through that wall, or when you’re trying to rid yourself of those last stubborn 5-10 pounds, it’s a hormonal battle.

 

And there is only one way to win: Fight hormones with hormones.

 

 

So, let’s look at the three specific hormones that cause the most common types of regional fat storage.

 

1. Estrogen – The female sex hormone responsible for lower body fat storage patterns.

    

2. Insulin – Or rather, insulin resistance. This nasty little dude heavily influences fat storage in the love handles and lower back area.

3. Cortisol – The appropriately dubbed “stress hormone” is part of the reason you’ve got more flab than ab.

There you have it… those are your enemies!

 

Now, I want to talk to you about how you can actually increase the production of other hormones through the manipulation of training methods in order to offset the above mentioned “bad” hormones.

In this corner…

Estrogen vs. Testosterone

 

Now that we’ve established estrogen is the main reason lower body fat storage occurs, we need to know how to work around that. Well, how else would you combat estrogen but with testosterone? To put it bluntly, when it comes to fat loss and muscle gain…

 

 

Testosterone GOOD – Estrogen BAD

 

 

It’s for that reason that professional athletes, bodybuilders, and the juicers down at the Jersey Shore use illicit steroids that are derivatives of testosterone.

 

Of course, that’s not an option for us – and certainly not desirable. Instead, we are going to increase testosterone levels naturally; through training. Not only will this increase the net fat-burning effect of all exercises, but more appropriate to our purposes here, it will also facilitate in getting rid of lower body fat.

 

I should mention something here to alleviate any concerns. It is NOT possible to produce a detrimental amount of testosterone through training. So ladies, you don’t have to worry about any masculinizing effects.

 

Instead, training produces what we would term a “high” amount of testosterone from a physiological perspective, relative to what your body normally produces. For the guys, this means that such training will help you put on a bit more muscle – just not steroid muscle.

 

Got it? Okay, moving on.

 

At this point, I know you’re thinking, “All right Roman, get to the point, what do I do?”

 

Great question! Well, the answer is Density Training.

 

Training in a way that seeks to increase training density is one of the best ways to spur your body to produce and release more testosterone, which will (obviously) help you lose that estrogen related fat storage.

 

Training density can be defined as the amount of work you do in a given amount of time during a training session. So, if you want to increase density, you can…

 

1. Do more work (sets, reps, or both) in the same amount of time,

    

OR

1. Do the same amount of work and decrease the time in which you do it.

However, I’ve come up with a method of Density Training that is specific to radical fat loss! This means that not only will you produce the testosterone necessary to mitigate your regional fat issue, but you’ll also lose more fat on the whole.

 

 

Pretty cool, eh? So here is how we do it…

 

As an example, let’s pick 3 exercises: The overhead press, the dumbbell row, and the squat.

 

Setting these up in a circuit fashion, you perform them one after another with little rest in between.

 

Sounds like just about any circuit training protocol, right?

 

WRONG!

 

Instead of having a set number of reps, we’re going to be performing each of these exercises for TIME – you simply have to do as many as you can in a given time period.

 

To make it easy, let’s say you did each of the above exercises for 30 seconds. In performing such a circuit, your results might look like this:

 

Overhead Press – 25 pound dumbbells for 20 reps

 

DB Row – 40 pound dumbbells for 18 reps

 

Squat – 100 pound barbell for 22 reps

 

Not too shabby. Now, HERE is where it gets crazy.

 

We’re going to take advantage of some cool things that happen in the body; triggers that will make you more efficient and more capable.

 

So, to do that, we’re going to INCREASE the weight by 10-20% and try to do MORE reps.

 

Does that seem impossible? It isn’t.

 

Due to neuromuscular junction and neural activation, in almost ALL cases, you’ll be able to do just that.

 

Your second attempt at that circuit might look like this:

 

Overhead Press – 30 pound dumbbells for 23 reps

 

DB Row – 50 pound dumbbells for 20 reps

 

Squat – 120 pound barbell for 25 reps

 

Now, I know you’re having trouble believing that outcome is even possible (much less common), but I implore you, try it for yourself!

 

Density Training is fun, challenge-based, burns a heck of a lot of fat, and most importantly, is one of the best training modalities around for increasing testosterone production and release. And that’s why training for increased workout density will help you shed stubborn lower body fat AND more fat on the whole.

 

Insulin Resistance vs. IGF-1

Insulin resistance is combated very nicely by a hormone called IGF-1, or Insulin-like Growth Factor One.

 

Producing extra IGF-1 via training will help you (and me!) improve insulin sensitivity and begin to rid ourselves of our love handles and lower back fat.

 

We know that insulin resistance is very common, particular in people who were previously overweight. So, if you have lost some fat and you’re now struggling to lose a bit more (and that fat happens to be in your love handles), I’m willing to bet you’re suffering from some degree of insulin resistance.

 

In order to get rid of that fat, we need to do fat burning workouts (obviously) and increase insulin sensitivity to the greatest degree that we can. As a result, we need to employ what I call Dynamic Training.

 

Dynamic Training is pretty much the over-arching concept of how I design fat loss training programs; it consists of using fast-paced movements to teach the body how to move more efficiently.

 

Because this style of training is extremely expensive in terms of energy (calorie) demand, Dynamic Training is excellent as a general fat loss modality.

 

Perhaps more importantly however, is the fact that utilizing these types of exercises and setting them up in a non-competing circuit fashion under the Dynamic Training umbrella is an incredible way to produce IGF-1. And doing that is one of the most effective methods to mitigate insulin sensitivity.

 

Take it from someone who knows!

 

Nothing is better for combating love handle fat than increasing insulin sensitivity – and like I said, one of the most effective ways to do that is to produce more IGF-1 through Dynamic Training.

 

Cortisol vs. Growth Hormone

 

And now we come to our final bout of the evening–the main event, as it were.

 

 

We have touched on cortisol a bit, so I won’t rehash that too much. Suffice it to say that the higher your cortisol levels are, the more fat you’re going to be storing on your belly. Given that fact, it stands to reason that if you store fat primarily in the abdominal region, you’re a victim of high cortisol.

 

Never fear, though: Growth Hormone is here!

 

Also known as the “Fountain of Youth”, growth hormone is the single most effective compound your body can produce to affect both fat loss and muscle gain. The more of it you produce, the faster you’ll lose fat and build muscle. It’s just as simple as that.

 

Now, in addition to that awesome little fact, growth hormone is going to whoop cortisol’s ass AND help you burn belly fat.

 

Also, you’ve probably heard that one of the ways to reduce your cortisol levels is to get more sleep. That’s something you hear on nearly all of the medical TV shows. What you don’t hear is the reason.

 

You see, sleeping is one of the main ways by which your body produces growth hormone. In other words, while you’re sleeping, it’s your body’s primary opportunity to produce growth hormone. And, as I stated previously, growth hormone is one of the main hormones that reduces the effects of cortisol.

 

So, sleep more and you’ll produce more GH! Produce more GH and you’ll have less cortisol! Therefore, sleeping more, results in lower cortisol levels. Got it?

 

Of course, I’m not suggesting you can just sleep your way past a fat loss plateau (although getting more sleep does help). I’m merely illustrating the relationship between cortisol and growth hormone.

 

Which leads us to the production of growth hormone as it relates to training…

 

While nearly all forms of exercise produce both growth hormone and cortisol, some types are better than others.

 

For example, cortisol is heavily produced in long duration cardio sessions. But let’s not do that.

 

Instead, we’re going to utilize a style of training that produces more growth hormone: Lactic Acid Training (in order to get to the growth hormone, you must first produce lactic acid).

 

By definition, lactic acid is a by-product of the chemical reactions that take place during exercise. This substance is wildly irritating to the nerves, and your body responds. Think of lactic acid as a type of oil…igniting fires as it flows through you. Your body will put those fires out by dousing them with soothing, cooling growth hormone.

 

Okay, maybe I’m being a little simplistic with my metaphor, but it gives you a general idea.

 

In any event, we must structure training to produce the most lactic acid possible. And because lactic acid is primarily produced in the concentric (positive) phase of anaerobic exercise, we will extend that period, and decrease the eccentric period.

 

What that means is that we lift the weight very, very slowly. And then we lower it very, very quickly so that we can have a fast turn around.

 

As an example, if you’re doing a squat, you’ll descend to the bottom of the squat very quickly (drop down fast, but still controlling the weight somewhat) and then lift the weight sloooowly, oh so sloooowly – over a period of 4-6 seconds.

 

This will create tremendous amounts of lactic acid, which will in turn send GH production into overdrive.

 

Now, I must mention that training in this way necessitates the use of lighter weights than you would normally use on any given exercise. Therefore, if you’re interested in Lactic Acid Training, I suggest you reduce the weight you’d use on any exercise by about 30% in order to be both safe and effective.

 

With traditional training methods, you’d lift the weight pretty quickly and lower it slowly. Here we’re doing the opposite, in order to produce the most lactic acid possible, which will then lead to a corresponding increase in the production of growth hormone.

 

This will result in not only reducing cortisol, but also reducing cortisol related fat storage in your belly. And on top of it all, it’s great for fat loss in general!

 

Closing Thoughts

Although the battle against hormone-related fat storage can be a tough one, it’s certainly easier when you have hormones on your side – tougher, stronger, better looking hormones! So…

 

• Say goodbye to cortisol and belly fat by increasing growth hormone production via Lactic Acid Training.

   

• Make estrogen issues and lower body fat (and possibly, “man boobs”) history through Density Training.

• And combat the ol’ love handles and insulin resistance with Dynamic Training and IGF-1 production.

With Final Phase Fat Loss, stubborn becomes easy. Slow becomes fast. And it’s all because every single workout within the Final Phase system has been specifically created to combat the hormonal reasons you’re NOT losing fat.

 

So, are you ready to start losing fat again? Are you ready to finally see your abs? Then click HERE to get going!

 

 

The finish line is just around the corner…

 

Keep going strong,

 

John ‘Roman’ Romaniello

 

It seems like most fat loss programs focus on one main thing: To burn fat, you have to expend more energy than you take in. Such a focus makes sense of course, because if there is a universal truth to fat loss, that’s it.

 

This is what we call “energy balance”. In order to lose fat, you have to create what we call “energy debt” or “energy deficit” – that is, eliminate the balance and instead be on the negative side of the balance scales.

 

Of course, that works very well for “beginning” fat. However, success doesn’t last forever.

 

As anyone who’s ever been on a diet and exercise program of any kind can tell you, at first it’s pretty smooth sailing. Eat less, do more, lose fat. And then it stops! And as those same people can also tell you, it usually stops suddenly.

 

Of course, the first instinct people have is a very natural one… To simply do more of what was bringing them success in the first place.

 

So they eat even less and do even more.

 

And… have no results.

 

You see, what these people fail to realize (and what most fat loss programs fail to address) is after a certain point, simple energy deficit

 

no longer covers the tab. It becomes more about what type of deficit.

 

Speaking generally, you actually have to eat closer to maintenance calorie levels (instead of far below) and expend more Calories through exercise. Even then, things don’t always happen as quickly as you want.

 

You see, once you’ve hit a fat loss plateau or when you’re trying to lose the last few pounds (like I was when I was dieting for the beach house), fat loss becomes less about energy balance a lot more about hormones.

 

You see, some hormones, such as leptin, actually control the majority of your general fat loss efforts and all of the factors thereof: Appetite, satiety, “starvation mode”. However, assuming you’re eating enough and trying to create an energy deficit through training, leptin isn’t the issue.

 

In Final Phase Fat Loss, you’re never on a severe diet, so you don’t have to worry about Leptin.

 

There are other hormones which are a bit more insidious in their effects on your physique. They don’t just determine IF you gain fat-they determine where you gain it, and whether you’re able to lose it from those areas.

 

Those “problem” areas on your body are there for a reason.

 

 

“Problem areas” are created by your hormonal environment, and it’s your hormones that force your body to have particular fat storage patterns.

 

 

In this article, we’re going to talk about the three most common types of regional fat storage, and the hormones that cause them.

 

Back Got Back: Low Body Fat Storage

 

One of the most common types of fat storage that we see in women is the “pear shape” -fairly thin on top but heavy on the bottom (and IN the bottom, if you know what I mean).

 

 

 

This is so common that we often refer to a “pear shape” as a body type. This is true to an extent, but this type of fat storage is also heavily dependent on the female sex hormone estrogen. This is one reason why you see this type of fat storage primarily in women.

 

 

High levels of estrogen are awesome for enjoying Grey’s Anatomy and makin’ babies, but terrible for fat loss, which makes it obvious that women usually have more trouble losing fat than men.

 

 

 

However, anyone -male or female- with high estrogen levels will have trouble losing fat, especially from the lower body. In essence, the higher your estrogen levels, the greater the likelihood you’ll store fat in your lower body; mainly in the hips and thighs.

 

And yes, it IS possible for men to have high estrogen levels.

 

 

Unfortunately, outside of having to deal with a declined rate of fat loss and lower body fat, these guys ALSO have to deal with the ignominy of man-boobs.

 

 

On the whole, estrogen related fat storage is a pain in the ass (get it!?) but it is not completely unmanageable. You see, you can offset this phenomenon with certain types of training.

 

 

In addition to helping you lose fat stored in the lower body, these specifically designed workouts will also be great for fat loss in general. Essentially, they’re great for burning calories and for shedding lower body fat through estrogen management-combine the two and the result is rapid fat loss, with a heavy concentration on lower body fat stores.

 

No worries, ladies (and gents!), I’m here to help.

 

 

Muffin Tops: No Love for the Love Handles

 

Probably my least favorite incarnation of regional fat storage is love handle and lower back fat. This is, of course, because I personally suffer from such.

 

 

Even when I am in lean condition -I’m talking shredded pretty much everywhere else- I store some fat in my love handles and lower back. It used to take me an extra 3 weeks to get rid of it.

 

 

The reason I tend to store fat this way is because of how my body reacts to certain hormones, and because of the effect those hormones have on fat storage.

 

 

When I was a fat kid and ate lots and lots of goodies, I screwed by my endocrine system a wee bit. Nothing too serious, but a decade of eating rapidly digesting carbs followed by… well, followed by more rapidly digesting carbs made my insulin spike and crash and spike and crash all over the place.

 

 

On top of making me fat in that immediacy, it also completely had a pretty negative effect on the way my body processes and handles insulin period.

 

 

The degree to which you are able to process and respond to glucose (sugar) in your body is called insulin sensitivity. The higher this is, the easier and more efficiently your body utilizes carbohydrates for energy, and the less like you are to store carbs as fat.

 

 

On the other hand, insulin resistance is the opposite: You don’t deal well with carbs, and anything other than a low carb diet pretty much means you’re gonna hang on to some fat.

 

 

And, to make matters worse, as I mentioned previously, there are regional effects. It’s been shown that people who store fat in the love handles are generally very insulin resistant -and therefore it can be reasoned that insulin resistance leads to love handle and lower back fat storage.

 

 

Which means, of course, that insulin resistance makes it very hard to lose fat from that area as well.

 

 

 

 

I’m sure many of you out there who have been heavy before are experiencing much the same problems that I used to have.

 

 

The good news is that insulin resistance (and the resulting regional fatness) can be mitigated with certain types of training. For example, with careful planning and selection of exercises, you can start to whittle away at love handle and lower back fat while you increase insulin sensitivity.

 

 

The better news is that I’ve figured out a specific series of training sessions that will do just that.

 

The One, The Only: Belly Fat

 

Without question, the most common type of regional fat storage is belly fat. If this isn’t you, it’s someone you know.

 

Abdominal fat storage obviously has a lot to do with your diet and overall body fat level; that should be obvious but it never hurts to touch on it.

 

Outside of that, it’s hormones baby, hormones.

 

The one we’re talking about here is cortisol. This hormone has been in the media a lot the past few years, and I’ve talked about it a bit, so by now you know that cortisol is sometimes called a “stress” hormone.

 

That moniker is more appropriate than you know.

Basically, that means your body will produce cortisol (and encourage belly fat storage) under conditions of nearly any type of stress -both emotional and physical. So to combat cortisol, it’s not enough to just get more sleep or stop drunk dialing your ex-girlfriend. (Although that helps, I’ve heard.)

 

Instead, it is of far greater effect to combat cortisol through resistance training.

 

Now, if you’re observant, you may have noticed what seems to be a contradiction.

 

As I said, cortisol is also produced through physical stress. In fact, training is actually one of the primary means through which your body will produce this sneaky little hormone. Additionally, because cortisol has been linked to overtraining and has a catabolic (muscle wasting) effect, producing too much of it through training is certainly counterproductive.

 

It’s important to note, however, that long duration cardio and extended lifting sessions are what produce the most cortisol, and I always recommend against those.

 

Instead, short, intense training sessions using a particular type of training modality will help to counteract the effects of cortisol; both the muscle wasting effect, and the cortisol related belly fat storage.

 

Are you ready to fight these hormones?

 

Click here to learn more and find out about using specific types of training to combat the nefarious three hormonal nemeses by producing hormones that offset the effects of estrogen, insulin, and cortisol.

 

Cross the finish line, and get to the Final Phase!

 

John Romaniello

 

Final Phase Fat Loss

Losing weight is real work. Your body may want to resist, but if you persevere, in the end you will lose weight. Many of us want to lose weight and get in shape because we want to be hot and attractive to opposite sex. When you achieve your weight loss goals, you’ll see that the results will be more than just great looks.

 

The reward is that you have improved your health. You will have more energy to enjoy life and your loved ones.

 

If you want to lose weight faster, then the wait is over. With the following seven useful tips, you can easily reduce seven pounds in the coming next two weeks. When you want to lose weight and get in shape, you may need help. These tips should give you all that you need.

 

1

 

Drink lots of water

 

It has been long known that one of the best weapons for weight loss is water but some people still have not learned the trick. Simply increasing the water you consume from 6-8 glasses per day, will actually help your body in flushing out toxins and harmful constituents that are proving a hindrance the losing that weight. Water also helps speed up the digestion process and is necessary for healthy living.

 

2

 

Have your soup

 

If you really want to cut down your food intake, here is a hint that will work for anyone. Have soup just before starting your lunches and dinners. It only takes a small cup to do the trick. Take care that the soup should not be cream based, instead a broth. Warm soup helps you lose weight by making your stomach feel full sooner. It will actually help you to eat smaller meals.

 

3

 

Lower your sodium intake

 

Salt is another factor that contributes in putting on the weight. Salt is usually found in some of the foods that we think are healthy—frozen dinners, condiments or canned soups. Watch out for the next couple of weeks and read the labels of the foods that you prepare to be aware how much sodium is included in the products that eat. One of the best ways to remove sodium from your foods it to avoid prepackaged foods.

 

4

 

Lower your sugar intake

 

If you reduce your sugar intake, you will definitely reduce your weight. While we do not like to confess it, sugar keeps us overweight. Sugar is not only found in a milkshake or candy bar. It is also being included in the pastas and white breads which are our favorite foods.

 

5

 

Add veggies into meals

 

To kickstart your weight loss results, try eating vegetables at each meal. Steamed veggies have a diuretic effect, but they give you the energy you need to continue making those great choices.

 

6

 

Break that fast

 

This really works if you have a good and healthy meal at the start of day. Breakfast starts the metabolism roaring and helps you to avoid unnecessary snacking.

 

7

 

Spend time for physical exercise

 

Physical activity should be included in your daily life. Try to promote it and even ask your friends or family members to join you in this. In the longer days of summer try going for a 30 minute walk. Make it a fun activity to which you and friends look forward. Dancing is a fun way to get in that physical activity.

 

 

Try, try again till you succeed?

 

When you fail, try again. Keep on trying. Truly, the only way to fail is to quit trying.

 

Healthy eating and weight loss is not always easy. At times you will have difficulty continuing the new lifestyle. You may be able to apply small changes into your lifestyle alone, or you may need help.

 

The best positive guidance always comes from professionals.

 

You may also ask friends and family members for help but most of the times you may feel uncomfortable talking about your weight with them.

 

Find the diet plan and workout program that suit your needs best. Since you are reading this on your computer screen, you may easily take advantage of internet and get some of the best weight loss products available online.

 

Serious about burning the extra fat in your body?

 

 

Take the time to read our review on Truth About Six Pack Abs program here. This program is developed by Mike Geary and what he mentions in his book is something that breaks most of the myths in the fat decline industry. (Click on the image!)

 

There are several quick weight loss tips you can start working into your daily routine right now. The best part is, these are easy-to-apply and free. You don’t have to sacrifice your health in order to make these work. To be honest, most people who aim for a successful weight loss need some expert help. This is where pre-designed or personalized diets come in.

 

We’re hearing more and more sad stories each day from people who are following the wrong diet programs.

 

When you’re desperate to lose weight, it’s tempting to go on a fad diet that promises dramatic results in weeks or even days. But these trendy diets come with a high cost: You’re likely to gain all that weight back and then some.

 

Losing weight is one thing. Keeping it off requires changing lifelong habits, and fad diets won’t help in this regard. The best way to begin your weight loss journey is to concentrate on making small changes that improve your overall health. To take this small step, you should know where you are at today. This is what I’d call ‘losing weight naturally’.

 

1

 

Asking yourself the right questions about your lifestyle, weight, health and being honest answering them, you will learn what expectations you should have and what goals you should concentrate on.

 

2

 

Instead of radically changing your diet, look at what you already