I want to tell you up front that weight loss pills are nonsense. They are silly. They’d even be funny if they weren’t wasting so many people’s money and time. I had a top customer send me a message inquiring about a certain supplement pill. He chose a popular pill that has a lot of marketing momentum behind it. What am I suppposed to say to him? I am familiar with the product and its misleading presence in media advertising, so I know that it is a waste of time. If you cut through all the meaningless mumbo jumbo from the ads and infomercials, you’re goin to find out that it is nothing but a caffinated capsule on steroids. That’s all. The curious thing about these supplements is that thee aren’t any scientific studies published that support the claims made by these marketers.

I told my customer that the only diet supplement I know of that works is intervals, healthy eating, and resistance training. You’ll never find the results you get from my solutions in a poll because such a thing does not exist. For looking your best, you’re going to need to put in the work. There’s no way around it. This man experienced that himself, losing some 35% and double digits in fat-composition.

As far as the supplement products go, I don’t think that there’s any chemical or wholistic substance that is going to effect your body to the point you start shedding fat and losing weight. I’m talking about the caffeinated stuff, calcium-based pills, pyruvian and chitosian derivatives, H.C.A. or even herbal teas: none of it is going to get fat off of your body, although some of these things might improve your wellness.

While I’m tearing down misconceptions, I want to tear down some more mythology: you can’t get a pill to increase you metabolism. That’s the truth. I know you’ve heard about these things that are designed to burn calories by augmenting your physiological system. What B.S.

What I have to say to everyone is that you need to be educated about this stuff or else you’ll get taken to the cleaners every time you go to the nutrition store.

To get the summer of to a good start, you will need to focus in on your metabolic rate. I wouldn’t focus on cardiovascular routines either: they’re not going to help very much. You are going to need a multifaceted approach to fitness and fat loss including diet, strengthening moves, intervals, and some self-discipline in order to get the body you’re looking for. Right about this time of year, many people are wishing they stuck to their New Year commitments and they want to get all the fat off their body in a week or less. You’re going to want to show off on the beach and you can’t with all that lard hanging off your body, can you?

Here’s a seven day plan that will get you headed in the right direction. If you start now, you still have enough time to spiff yourself up before vacation. Monday: Do some intervals and strengthening work to get your metabolic system engaged. If you’re not doing this kind of program already, you need to start it right now.

Tuesday: Do something fun for about half an hour to get started. Once your mind is in gear, get some goals defined for short-term and long-term purposes. Write down where you want to be with your health, wealth, and relations. Wednesday: Intervals and strengthening rituals again. Be sure to warm up properly before you start any exercise initiative.

Even if you’re short on time, you still must warm up, even if you have to reduce some of your reps elsewhere.

Thursday: Go do something with friends or relatives for a while. Maybe just you and your pet. I want you to spend some time comparing your current physical state with the way you were last month. You should always monitor your progression.

Many people have a difficult time being honest with themselves. They don’t look at themselves the same way that other people look at them. It is common to deny that they have any type of problem. the truth is many people are overweight. The bulge that has developed around their stomach does not belong there. The extra weight that they are carrying is causing many physical problems. Somehow, a person who is not at a safe weight, must see that they need to fix the problem. If they don’t fix the problem, they could be facing some major issues.

Being overweight can cause many complications. If a person goes to a website like www.fatlossfactor.com where people on the forum discuss many of the issues surrounding obesity and weight loss, they will discover the things that they are likely to be facing unless they deal with their weight problem. Some of these problems are medical and some are psychological. There is a stigma with being overweight that causes stares from strangers as a person walks by. The fat person at the buffet is often the butt of many different jokes. Dealing with all of the snide comments can drive a person who is overweight into hiding. the person does not want to go out in public because they don’t want to be laughed at.

The good news for people who are overweight is that they can do something to fix it. At the website , a person can get the help that they need to develop a diet and exercise program that will help transform their body from fat and out of shape to trim and fit and ready for the beach. But a person must realize that to do this will require a certain amount of effort. The weight did not suddenly appear overnight. And the weight won’t disappear overnight either. To lose the weight a person will have to alter their lifestyle. In order to gain the weight a person probably picked up several bad habits. the bad habits will have to be replaced with habits that are more conducive to a healthy lifestyle.

It will not always be a simple change to lose the weight and a person will have to do more than eating crackers and carrot sticks for dinner while working on six pack abs if they want to transform the way that they look. A person will have to get rid of the fatty foods that they are eating. They will have to replace it with food choices that are low in fat and provide a person with the proper nutrition that their body needs. Other habits that contribute to weight gain such as drinking will have to be reduced or eliminated. Along with a better diet a person will have to develop a good exercise program. Whether they do it at home or at a gym a person will have to find the time to work out on a daily basis. It does not have to be the most strenuous exercise, but it should be done daily for at least a half an hour if not more.

It is time for everyone to look in the mirror. If you don’t like the way that you look, do something about it. Find a friend who is in a similar situation and get them to join you. It is always much easier to continue a fitness regimen when you have others that will help motivate you. The hardest part of getting fit and trim is committing yourself to doing it. The rest of the work is easy.

Every woman should have a fitness plan that caters to them as a woman: I think that makes sense. You want to lose fat and you should find the best way to do it. This is why it’s important for you to realize that your slow cardiovascular routine isn’t going to get the job done, not even if you add in large numbers of repetitions in your workouts. So you’re not making the most of what you have. If you’re the typical mother you have lots of responsibilities and very little time to take care of yourself. That makes it even more critical that you find the best workout that will get you the results you need in less time. I get letters from women all the time who tell me about their workouts that they are doing with their personal trainer.

They include multiple sets of leg extensions at forty pounds, leg-pressing for several sets of fifteen repetitions at 125 pounds. Then there are a few sets of lunges, some thigh movements, chest-presses, inclined DB presses, the flye, the dip, the kickback, the pushdown, and of course the crunch.

Add to all that about 60 minutes of cardiovascular work that gets you on the machines while you’re watching TV. People can work out for a year or more and lose just a fraction of the weight – if any at all – that they want to lose.

Add to this disappointment a full time job, kids, meals, and very little sleep and you’ve got your typical woman who’s trying to have a decent life and manage her weight too.

Women are willing to do practically anything in order to get their bodies into shape and I don’t blame them. Men are like that too.

Because I am a professional trainer, I’m frequently contacted by males who want to tell me that their flab is only 6%. This kind of composition is consistent with bodybuilding pros. What I’m saying is that these men are either BSing me or they are sincerely misled because there’s no way so many people can be professional builders. What do you do if you measure your composition and you come up with some phenomenal stats? Does that mean that you’ve arrived? I think it’s probably wise to take some time to think about how you are measuring your weight and your fat and whether the data you are getting is reliable or not.

What most people are using for body composition is a caliper that fits in the hand and isn’t very reliable for giving good results. These devices notoriously give low percentages of body-fat and are therefore very misleading.

The way these things work is by sending electricity through your lard and measuring the resistance to it. This works because flab and lean tissue have different resistances so you can get an estimate of your fat content by the amount of current that flows through your body. The numbers they produce are based on averaging numbers from a variety of test subjects who are measured traditionally and then with one of the gadgets.

Analysis of these electrical devices show that they read over two kilograms less than actual lard. That’s a pretty good deviation from reality.

The message I’m trying to convey is that you can’t trust the numbers you get from those hand held measuring devices. Besides, I want you to judge by how you feel about they way you look rather than what some contraption has to say.

If you need to be measuring something, get you a cloth measuring tape and track the width of your arms, your waistline, your butt (can you get a tape measure long enough for that?) and hips. Keep working on exercise and diet and before you know it you’ll have reliable results to demonstrate your progress.

If you think you’re doing a great job for yourself by working with aerobics, then you’re actually costing yourself more than you ever thought. By working with intervals and body mass routines you get the best available in fat-loss and weight-burning. You’ll be sculpting your body like a potter and you’ll feel great about it too. The benefits of routines that use the body’s weight are that every part of the body is addressed, including the abdominals. As 1000’s of people learn about the futility of traditional cardiovascular workouts, they are making the move to body mass sequences that are proven to be effective for fat burning.

In fact, it’s time for you to take the cardio out of your program and add to it body mass work that will give you your goals if you stay committed. You can even do body weight moves in addition to cardio if you want to, but you’ll soon make the change complete.

To get started with a body weight program, you should begin with the easiest moves. Once you get adjusted you can move on to more advanced drills that will give you even better results. Here is my guideline for making a series of body weight exercises. Do squats (complete warm up), lunges (stay at the low position to stretch key muscles), and push up (top half).

Once your warmin up is complete, I suggest six primary exercises that rotate between your top and bottom halves.

End your upper body workouts with two abdominal maneuvers. You can do these moves as a huge series or you can break them up into mini circuits. By changing the structure of your workout you can get more variety and you won’t get bored.

Start with your warmups and go through each one of your movements with two sets of each.

Next, pair up 3 upper and 3 lower moves to get some good cardio benefit. Cycle through sets of each one up to three times.

I’ll be the last one to be a low carbohydrate fanatic, but there is something I know that does good things for your fat-loss program. You’ll have to limit your intake of natural grains, but I think you’ll find this secret method to be a key to renewed progress toward your goals. I started this towards the end of the year when I changed my diet around and focused more on organically raised fruits than I did on naturally produced grain. This helped me get my body to my near personal record for body composition. I’m recommending this to you to day because it works and I know that you want to get your body lean so you can look good and feel good about yourself too. This is a great time to get started because it’s not too late to improve your body in time for the summer.

For the progress you’re going to get started with a few simple adjustments that will seem pretty easy.

Number One: Exchange the toasted bread you eat in the morning for apples.

Number Two: Skip out on rice-based foods and sides and replace it with broccoli’s power for your noon meal.

Number Three: If you’re used to a bowl of cereals in the evening, trade that for oranges and plain, natural nuts instead.

What do you think about this strategy? Without much effort you can accelerate your fat loss.

Let me tell you about a report that showed that a woman with a reduced fat nutrition plan and high fruit and veggie content was proven to reduce bodyfat more than those on a regular reduced-fat program. In a year’s time the former group saw a weight reduction far in excess of the latter group.

The key here is to reduce calories with fruits and vegetables while minimizing fat.

I like weekends, especially when they are three or four days long. The only problem is getting back to the office brings you to a very busy effort. Maybe you’ve got orders from around the globe to fill, interpersonal issues, and voice mails to respond to, not to mention emails. Then there are contacts and leads you have to catch up on then the grocery shopping and all the things you have to do for your personal life and family. With all this going on you are under pressure to skip your exercise time, but is this the best way to handle your pressure? I don’t think so.

The little known truth is that you can get a lot more done in a little bit of time than most people think. When people believe that you have to be at the gym for an our every day to get into shape, they are believing a myth.

I might shock you when I let you know that all you need is two movements for you to be able to train your entire body. Of course, you are going to have to pick the best two moves for you, and couch-sitting isn’t one of them.

You need to understand that the majority of the results you get will always come from one-fifth of your effort. This means that you have to focus on the things that work the most.

Here’s the explanation for why you can get the most from your opening mega set of your interval exercise manual. Of course, don’t forget to get warmed up first. The following is just a small excerpt of a few two-drill workout routines that have been proven effective over time.

When you do these as a super-set you’ll find that your resistance training is done in minutes, not hours, freeing up your time for working and for your personal life.

Have you ever had trouble bending over, playing with children, or dancing? Maybe you’ve been wanting to play golf and you can’t because of the stiffness and the pain. Are you uncomfortable driving in the car and even while you’re doing light house work? You might even mind that you sit at your desk feeling the pain rather than getting anything productive, putting your business or your job in jeopardy. This sort of back pain problem is common and I think you should do something about it. The cost to you of putting up with this pain is way to high.

Before we get into my personal recommendations for you, I want to make clear that you should be evaluated by a health professional first. I don’t know everyone out there and I don’t want anyone to get hurt, so you need to get checked out as a priority. You need to know what the source of your pain is.

Once you’ve got that done, you should work towards eliminating anything that is contributing to your pain. This could be your bed, poor posture, a bad office chair, or even poor form with the exercises you routinely perform. You need to be careful as you address the pain problem because you can easily aggravate the problem, but you can also easily make it better.

When you work out, you should always keep the back’s alignment straight without trying to round-it-out. Rows are another move that you should avoid.

The way you hold your back when picking up weights or other objects is also important. You need to hold yourself to good posture at all time before you make things even worse. You should also be mindful of the way you are doing a row, dead lift, and other movements. For any drills that you’ve never been shown how to do, you might want to skip them until you research more on the proper form to perform the routines you have chosen.

Picking things up is the source of more injuries than you might be aware of. It’s surprising how reaching for something on the floor has devastated so many lives.

Many folks don’t pay attention to simple lifting because they don’t consider it as part of their routine.

You know that I really like the lunge, but today my message to you is to stop doing it. The truth is that some people shouldn’t be doing the lunge. Here’s a good example of a person that would be better off avoiding the lunge. I was doing prison lunges myself when this woman came in and was trying to lunge, but she kept falling. Every time she tried she would cave over to one side. I’d see how she was twisting her legs and knees and was putting herself at serious risk of injury.

What made this scene even worse is that she was holding dumb bells the whole time. So this is what I mean when I say that some people should stop doing the lunge.

Besides those with obvious balance issues, there are others who have soreness in the knee and insufficient muscular development to be doing lunges. I get a lot of people asking me what they can do to replace the lung in their workout routine. This is a good question.

Let’s get started on the floor and move up to erect exercises that will help get your body worked without damage to your knees.

* Two legged Hip-Bridges
* Two Legged Balance-Ball Curling
* Two Legged Hip-Bridges-On-Ball * Single legged Hip-Extensions
* Wall-Ball-Squats
* Body Weight Squatting

* Prison Squats with body-weight
* Wye-squatting
* Belza-splitting-squats

* Splitting-Squats
* Lunging Reverses
* Lunging Forward

Let me tell you a quick secret: get some work done with the splitting squats before you try lunging. These are good because with each foot remaining on the ground, you have an easier time of it.

If you’ll get started right, you will avoid situations where you’re falling down and embarrassing yourself.