In order to lose belly fat with cardio and lose weight with cardio, the exercise must be first something you'll enjoy. Also, the following components makes for an effective cardio workout:

- It must increase your heart rate

- Your perspiration level should be extremely high. Sweating profusely is a clear indication you are burning off belly and body fat.

- You can burn off a significant amount of calories in a short time frame

What two cardio workouts meet that criteria? My two favorites, incline treadmill & basketball.

Simply walking on a treadmill will take forever to effectively burn off fat and lose weight (long boring cardio). Running on a treadmill can work obviously, however it can cause joint problems.

If you get on a treadmill and set it on a 9-15 degree incline you can burn off up to 1,000 calories an hour!! This is by only simply WALKING at a speed of 2.5-3 speed on the treadmill! You can hop on for just 10-20 minutes and get a powerful workout. Then you can go laugh at the person running and power walking for over an hour!

Another fun and powerful way to burn belly fat and lose weight fast is playing basketball. I'm not talking about on a team, I'm talking about simply playing by yourself for fitness (that kind of sounds sad...but hey, at least you'll be fit!). I'll give you some pointers to get an effective workout playing basketball.

1. Make sure you stretch before playing.......trust me......I know!

2. Warm up by shooting the ball close by the rim about 20 times to warm up your body and your shooting technique.

3. To turn basketball into cardio, do sets of layups (10-50), run and take 2 point jump shots (10-50), and run and take 3 point jump shots (harder to do for most because of the complexity of the shot, but try to take about 10-30 shots).

4. Cool down your workout by going to the free throw line and shoot 15 free throws.

To successfully burn off fat you must incorporate weight training into your workout.

Therefore, to eliminate the chances of you losing muscle when you do cardio, make sure you are taking protein BEFORE and IMMEDIATELY AFTER your workouts to assure that not only you're muscles will grow but also you won't burn them off along with body fat by doing cardio!

Maximize results and get six pack abs fast here....

To diet and exercise to get in great shape, it requires more mental energy than it does physical energy.

In other words, you are going to have to take control of your mind to let it know that you are living a healthy lifestyle.

Once this is achieved, you would find that hot pepperoni pizza that was once delightful to your eyes, it now does not look that good. If you see this pizza and start thinking about all of the harmful things in it and how that is not good for you or for the person about to eat it, your mind is now that of someone with a healthy lifestyle.

That's where the cheat day phenomenon comes in...

The problem with having "cheat days" is they will eventually end up confusing your mind. If you can not see bad foods as BAD FOODS, you are more likely to give in, even when it is not on your "cheat day". That leads me to the next problem.

A lot of these bad foods (especially foods high in carbs & fat), provides a mental trigger for you to eat more. This is why a lot of people who diet with cheat days....but are not strong mentally...end up relapsing and go right back to their bad eating habits.

So, my point is that if you are going to have a cheat day, make sure that you are mentally prepared BEFORE you start your diet.....or you'll end up like my buddy up top who ate too many candy bars!

I also don't recommend that you have a cheat day for the first two weeks of your diet.....this is the time when you are most vulnerable to break your diet.



"Shift" the calories you eat, boost your metabolism and burn fat off lightning fast here....

Here is a short but pretty informing video that talks about the importance of not just what you should eat but how much you should eat to effectively burn fat and lose weight.

I came across an excellent article from Lisa's Resting Place which talks about a few delicious healthy alternative recipes for popular breakfast meals to lose weight and burn fat. Check it our Here.

"Shift" the calories you eat to lose weight and burn fat faster.

To effectively lose weight and build lean muscle, there are several key components that will make your efforts a success. Those components are sleep, plenty of water, diet, and exercise. However, there is actually one more key critical component that needs to be on the top of your list in order to be successful.

Consistency.

Consistency is key in order to lose weight and build lean muscle. This is especially important if you are trying to achieve noteworthy results in a short time frame.

Alarmingly, a quite large statistic indicates that majority of people who are trying to improve their health discontinue their weight loss and muscle developing efforts due to some negative result from not being consistent.

Negative results from not being consistent with trying to lose weight and build lean muscle can be very serious. Some of those things are depression, damage to your metabolism due to fluctuating eating habits, which causes you to not see weight loss, and so much more.

When you start on a weight loss and/or muscle building program, the most important task you should work on is coming to the understanding that you are going to have to be committed to health and fitness. In other words, you are going to have to realize that health and fitness is a lifestyle (a way of life), and not something you do casually every now and then.

There is no secret for how to stay consistent with losing weight and building lean muscle, you simply just need to do it. The more you dominate your weakness with staying consistent, the more quicker you will become used to having a healthy lifestyle. Obviously, this would make it a whole lot more easier to get yourself in better health and even more importantly, stay that way.

Have you found yourself exercising, eating right, drinking plenty of water, getting plenty of sleep, doing a billion ab exercises, and only to find out you still can't lose belly fat? The answer may then lie within something often not discussed when it comes to folks wanting to lose belly fat and improve their overall health.

Stress.

Stress can thwart your plans to lose belly fat and develop a sexy mid-section. Stress in your life can come from many things such as work, family life, business, personal objectives, etc.

The fat that is around your abdominal area functions in a different manner compared to other parts of your body. It takes to cortisol a lot more than other areas. Cortisol is a stress hormone and fluctuates through out the day. However, if you are under a lot of stress, there is a higher level of cortisol released. What this will do since your stomach area takes to cortisol at a high level, it will deposit more fat around that area causing that un-sightly belly fat.

So, with that said, if you are experiencing stress, you should definitely include some form of stress reduction techniques to your daily life if you want to get rid of that belly fat. But please be aware that you should not just focus on reducing stress to get rid of belly fat , but also several other problems that can arise from high stress levels. These problems can be diabetes, cardiovascular disease, and forms of cancer.

Some types of stress reduction techniques could be deep breathing exercises (one of my favorites - and obviously very simple and convenient to do), meditation, and more.

Beware of conforming to "comfort foods" to help in reducing stress. These foods are typically high in calories and carbs such as cakes, chocolate candy, ice cream, and more. You don't need me to tell you these foods are very un-healthy for you, and you guessed it, they will only cause even more belly fat and several other health problems!

You need to include omega 3 fatty acids into your diet. Omega 3 fats have been proven to aide in reducing fat, including belly fat. You can find omega 3 fatty acids in different types of fish such as salmon or mackerel. Other sources are olive oil, flaxseed oil, nuts, and even in supplement form. These types of foods, according to researchers, can also fight the internal effects of stress.

As long as you stay consistent with all of the key components to a healthy lifestyle (sleep, water, eat right, exercise), along with making sure you reduce stress, you will lose belly fat along with developing a complete healthy body....and mind.

The idea of you going to the gym, busting your rear end off sculpting a new body, and then find out that not only have you been working your body to burn fat, you've also been working your body to lose muscle is pretty disturbing! Let me explain how to avoid this calamity.

First things first. In order to burn body fat and gain lean muscle, you must incorporate all of the most important steps in order to be successful. Those steps would be drinking plenty of water, getting 7-9 hours of rest, dieting, exercising, and staying consistent with it all...since getting healthy is a lifestyle and not an every now and then thing.

When you are exercising with goals to lose weight and build lean muscle, you must do aerobic and anaerobic exercising. This would be some form of cardio (treadmill, running, jogging, boxing, elliptical, bike, swimming, etc.), and also weight training. However, in order to build lean muscle you need to limit the amount of cardio you do.

When you are performing cardio exercises, your body taps into your fat stores for energy, thus burning fat. However, if you do too much cardio, your body will then begin to take a detour to your muscle for energy, thus losing muscle along with fat!

My recommendation, for those who are trying to lose weight and build lean muscle, is on the days you are weight training, limit the amount of cardio you do to around 20-30 minutes a session at a moderate pace, and make sure you do cardio before you weight train (this point is argued to no end and I recommend you research the benefits of doing cardio before weight lifting as this topic is quite large of itself). If you have days where you do just cardio, your sessions should remain under one hour to assure you do not start losing muscle.

Another EXTREMELY important tip to not lose muscle when you are exercising is too make sure you are getting plenty of protein daily, in particular whey protein (which is great in supplement form such as a shake). Protein provides amino acids which builds and also repairs muscle tissue. It is recommended that you have 1 gram of protein per pound of body weight. Poultry and fish are excellent sources of protein and are either low in fat or contain healthy monounsaturated fat. My advice would be to have a protein shake before AND after every workout to make sure your muscle growth and fat burning efforts are successfully accomplished.

Finally, the last tip you must incorporate is REST. You must rest your body to allow your muscles to repair and grow. Over training is dangerous and can thwart your muscle building goals.

In summary, if you want to successfully burn fat and build lean muscle, you must do both cardio and weight training. However you must keep cardio training to no more than 45 minutes if you wish to both gain muscle and burn fat. Include protein before and after your workouts, along with proper dieting, rest, and hydrating, and your health and fitness efforts will be a success.

Are you having difficulty on getting motivated to lose weight, burn fat, and build lean muscle? The following is a little trick you can do so that you would end up actually addicted to fitness!

What are your common emotions and thoughts when it comes time to get to the gym, or on your home gym, etc.? The feeling of you not wanting to go thorugh with the workout because it is tiring, physically demanding, causes you to sweat profusely, you're out of breath, it causes your muscles to burn, and so much more. I have bad news for you, all those things are SUPPOSE to happen! There is no way of beating all of those physical changes when it comes to successful exercising. If you don't feel those aformentioned body changes, you are not going to see results.

However, no one said that how you lose weight, burn fat, and build lean muscle has to be boring. Make it so that some form of your workout is something that you will enjoy. That is the little trick you can use to motivate yourself to get into fitness at a more consistent level. Motivating things to get you to the gym could be bringing your own favorite music on a walkman, ipod, etc. that you can listen to for getting that extra energy while working out, it could be you swimming after your workout, using the tanning booth, using the massage chair, or doing some other type of fun activity after or during your workout.

For example, with myself I love to play basketball. There just so happen to be an indoor basketball court at my gym. So, I use my desire to get on the court to play some basketball as a source of motivation to get to the gym on a daily basis ( I go 5 days a week). I do my workout (warm up, weightlifting, incline treadmill), and then go play basketball for 30 minutes or so.

Since I have been going to the gym consistently now for a very long time, I now don't need motivation, I just get up, get my fitness clothes on and go. Once you actually get mad if there happens to be a day you just can't make it to the gym, that's when you will know you are now addicted to fitness!

1. Canned Tuna - Tuna fish is an excellent and very popular health food, not to mention very tasty and convenient. Tuna is an excellent source of quality protein, potassium, B vitamins, selenium, magnesium, and omega 3 fatty acids. Tuna is great for cardiovascular health, and heart health.

2. Lean Chicken - Grilled, baked, roasted, broiled....Mmm! Chicken is extremely popular in the weight loss and bodybuilding community for it's protein content (over 60% of your daily value!), and also the fact that chicken is very low in fat. The chicken breast is the leanest part of the chicken and is the most recommended. Also, be sure that you get skinless chicken breast as this will lower the fat content even more.

3. Turkey - This is not just a very popular food during those great family holiday meals on Thanksgiving and Christmas, it is also a pretty healthy meat. Just 4 ounces of turkey breast contains 65% of the daily value for protein. It is also an excellent source of B vitamins for cardiovascular health and energy.

4. Tofu - Discovered in Asia centuries ago, Tofu has become one of the most talked about health foods of today. Tofu is rich in protein, in particular soy protein. It also contains a good amount of other important fat burning and health improving minerals along with omega 3 fatty acids.

5. Almonds - Isn't it about time we can enjoy something that actually is a delicious snack, but is also good for you!? Almonds are high in fat? Don't be alarmed...I'm talking about good fat, such as the fat you find in Olive Oil. This type of fat is monounsaturated fat. They also contain a numerous amount of other important vitamins and minerals needed to aide in burning fat, losing weight, and building lean muscle.

Along with adding these delicious foods to your diet, always remember the basic core principles of a healthy lifestyle:

- Proper nutrition: Protein, fiber, complex carbs, healthy fats, and foods rich in vitamins and minerals.

- Eat 5-6 small meals daily instead of 3. This will help fire up your metabolism having you burn fat faster and lose inches off your waistline.

- Do not skip meals, and as the whole world already should know - don't skip breakfast!

- Drink a lot of water. I'm not talking about a few glasses, I'm talking about a gallon or more.

- Exercise (cardio and weight training)...consistently.

- Do not over work yourself in the gym...this could cause injury and no growth with your muscles.

- Get adequate sleep. You must get at the least 7 hours a night, but I recommend 8 or more.



"Shift" the calories you eat to boost your metabolism and burn fat lightning fast here.

Getting an adequate amount of sleep every night is often overlooked when it comes to successful weight loss. Resting your body will allow your muscles to grow and will keep your metabolic rate running smoothly.....and this translates to burning off calories!

Here are 9 tips I use to get better sleep ever since I started on my weight loss journey, and have helped me produce phenomenal results:

1. Invest in good high quality bedding products. This would include pillows, sheets, blankets, etc. If you are sleeping on pillows, etc. that are not comfortable, causing body aches (neck & back are most common), you obviously will not get a good night's rest.

2. Make sure you have a consistent sleeping schedule. If you find it will work out best for your situations that you go to bed a 10p.m. and can awake at 6a.m., make sure you stick to that schedule. Your body will also adapt to this schedule after awhile making it a little easier to get to bed.

3. Do not take and/or drink ANY kind of caffeine close to your bed time. Reasons are pretty obvious. :)

4. Do not drink alcohol close to your bed time. I know prime time NFL football games are on in the evening (Go Eagles!), but, you have to put your health in the top spot on your list of priorities....as hard as that is for me! j/k :)

5. Dinner time should not be too close to your bed time. Eating too close to when you go to bed, especially foods high in protein, carbs, sugar, and caffeine will have a negative impact on your metabolism during rest.

6. Try reading or listening to soft music (jazz, classical, smooth, etc.) before you go to bed instead of watching T.V. This will allow for a much more deep sleep.

7. Your bedroom is not the T.V. room, turn off the T.V. and get some shut eye!

8. Make sure the temperature in your bedroom is at a comfortable level. Also, make sure your sleep attire is appropriate based on the temperature in your bedroom.

9. Do not exercise too close to your bedtime. The adrenaline running through your body will keep you from resting properly.

BONUS TIP: Try meditation and deep breathing exercises before you go to bed. This is something that will also help in giving you a comfortable, deep, relaxing sleep.

If you make improving your sleeping habits a high priority, your body and mind will repay you with great rewards. You will begin to discover that you can think more clearer, make decisions easier, have more energy through out the day, and you will be able to lose weight quicker, safer, and more effectively.

• Shift the calories from the foods you eat to lose weight and burn fat faster...
  

1. Willpower to start losing weight.

2. You keep making excuses to either start losing weight and/or stick with a plan you're on.

3. Having a lack of determination to never quit.

4. Not taking the time to plan your weight loss quest - sort of like a business plan - you will fail without it.

5. Not having an effective plan to successfully lose weight, burn fat, & get healthier. Hint...an effective plan is one that follows the basic core principles of a healthy lifestyle.

6. Listening to too many people with different ideas about how to lose weight. This will become confusing and ultimately drive you to quit all together.

7. Forgetting the importance of drinking plenty of water (a gallon a day is recommended for burning fat & weight loss), no matter what type of weight loss and fitness plan you are on.

8. No matter how many times you hear it, you still don't get the recommended 7-9 hours of sleep. A lack of adequate rest will cripple your weight loss efforts.

9. Eating excuses. Does this sound familiar...... "I'm too busy to make healthy food", "I didn't do food shopping yet", "I'm too hungry - this (healthy food) is not going to fill me", "I ate healthy all day, this cheeseburger and fries meal isn't going to hurt", "healthy food is too expensive", and more!

10.You're not paying attention to your metabolism and how to control it. Boosting your metabolism will aide in burning fat and losing weight.

11.You think aerobics / cardio is all you need to do to lose weight. This a further from the truth! You must include weight training in your plan in order to effectively burn fat. Building lean muscle burns a lot of calories...even while you are resting! To take it a step farther, try body weight exercising or high intensity interval training.

12.You allow your busy lifestyle (career, business, kids, family, etc.) to be an excuse. I'm sorry, no matter how busy your life is, you can still work at losing weight and getting healthier. You have to eat, right? So, why can't you make sure you are eating healthy when you do eat? Can't go to the gym because of your schedule? Unless there is a 24 hour gym near you (like the one I attend), who says you can not work out at home?

13.You spend too much time getting jealous of other people at your job, in your family, your friends, celebrities, etc., that are in great shape, and then say to yourself that you wish you could look like that but think it's too hard to accomplish.

14.Last but not least...you are not staying consistent. Don't start on a healthy lifestyle as a New Year's resolution, or to get in shape for the summer, etc., and then completely just stop living healthier. If you want to lose weight, burn fat, and improve your overall health, you are going to have to be in it for the long haul.

Besides that point, when you stay consistent with dieting and exercising, this is ONLY when you'll see results. Having a double cheeseburger every Friday because you ate pretty healthy through out the week......is not staying consistent.

Now that I have made you feel guilty, why don't you do something about it? Getting healthy and losing weight is not hard like so many people make it out to be....no matter what current weight you are at. Stop making excuses and allowing those common problems prevent you from getting in the best shape of your life.



P.S.

I want to help you get in better shape and that is the purpose of my blog, Conquer Weight Loss. Subscribe to Conquer Weight Loss and stay informed on the many tips, tricks, and more that I have learned over the years with improving my own health and body. To subscribe, just click the blue box to your right! I'll be speaking with you every day Monday through Friday....and sometimes on the weekend!


Shift the calories from the food you eat to burn fat and lose weight faster....as fast as 11 days!

Summer is approaching. That special day is approaching (wedding, reunion, etc.). Your doctor is warning you about your health. You're tired of not being able to fit into your clothes. You want to simply look good and feel good. Those are some of the most common reasons why most folks want to lose weight, burn fat, and get into great shape. However, there are 2 reasons most people give up trying to lose weight very shortly after beginning their quest.

What are these 2 reasons? The mirror and the scale. That's right, those are two of the most common reasons most people give up trying to lose weight.

Majority of weight loss hopefuls avoid one very important fact when trying to lose weight....losing weight has so much to do with your mentality than it does your physicality. If you are not mentally prepared and focus on getting yourself in better health, failure is waiting for you in open arms.

Two common mental mistakes is paying too much attention to the mirror and the scale looking for results very, very, very regularly. You must understand that losing weight is a marathon and not a sprint. It takes time to achieve successful health and fitness goals. If you keep looking in the mirror and weighing yourself constantly, what are you going to say? "This is not working!" "I've been busting my BLEEP and I'm not seeing anything happening!" "How come this is taking so long?!" Sounds familiar?

Based on your dieting plan, exercise plan, and sleep habits will determine how quickly you can see results in the mirror and on the scale.

My recommendation is to weigh yourself a few times through out the week and to do so first thing in the morning as soon as you awake (this should be your actual weight as your weight will flucuate through out the day).

Understand that I'm not trying to say you shouldn't look in the mirror to see the fruits of your labor or to not weigh yourself, I'm saying that you shouldn't do it so frequently as this could end up causing you to fail because you are not seeing results fast enough. In fact, weighing yourself and doing a mirror check of your body is a huge motivating tool...if used properly...which is what? That's right....checking once in a while.

Are you ready to start burning off belly fat, losing weight and getting lean muscle now? Click Here to power up your fat burning engine and start on your road to weight loss, better health, and a better body. This program that I'm recommending here is straight to the point and is not your typical "low calorie", "no carb", "don't eat anything all day" type of diet.

Yes, it can take 21 days for you to burn fat, lose weight, and gain lean muscle. Allow me to show you how you can transform your body into a lean, muscular, sexy work of art in 21 days.

Are you expecting a miracle formula for how you can sculpt your body into a lean muscular physique? I hope not, because what I'm going to tell you here is far from a miracle formula...it's actually very common in all of our lives.

So what is it? What can I do to lose weight and burn fat? Two things: Habit Forming & Consistency.

For it to work, you have to combine habit forming and consistency together and stick with it for 21 days. Why? Studies have shown that people who stick with something for 21 days will form a habit to it. Obviously, you do not want this habit to be anything negative (smoking, nail biting, etc.), you're going to want it to be something positive, and that something is developing a healthier lifestyle.

In order to accomplish weight loss, etc. you have to change your lifestyle to a healthy lifestyle. That would mean getting plenty of sleep, drinking plenty of water, eating healthy, and exercising. ALL of that has to be done in order to gain success. If you stick with it for 21days, chances are you will develop this positive habit

Being consistent is where most people fail. You must, by any means necessary stay consistent with a healthy lifestyle. I don't want to scare you, but, not staying consistent can have serious repercussions on your psyche (depression, frustration, low self-esteem) and not to mention your overall health (up and down weight loss, etc.). What I mean by consistency is, if you go to the gym in the morning, always go to the gym in the morning, and so on.

If you initially develop the 21 day healthy lifestyle habit and stay absolutely 100% consistent with a healthy lifestyle, more than likely, you are going to stick with it and achieve success very fast.

Are you ready to start burning off belly fat, losing weight and getting lean muscle now? Click Here to power up your fat burning engine and start on your road to weight loss, better health, and a better body. This program that I'm recommending here is straight to the point and is not your typical "low calorie", "no carb", "don't eat anything all day" type of diet.

Are you struggling to lose pounds and get rid of that annoying stubborn fat? The answer may lie right with the beverages you are not drinking, or not drinking enough of. In this post, I would like to show you 7 super drinks you should consume on a daily basis to help lose pounds and fat fast.

The following are 7 super drinks to help lose pounds and fat fast:

1. Ice Cold Water: Drinking water, period, is the most important thing your body needs. However, when it comes to fat loss, drinking ice cold water can help in burning off fat due to a thermogenic effect. Your body will react to ice cold water by burning calories in order to warm the water up to body temperature.

2. Protein Shakes: You see muscle builders around the gym chugging protein shakes down like water...and for a good reason. Protein shakes are loaded with 20-36+ grams of protein. Protein is very important for your health, fat burning, and muscle building. Protein also repairs tissues in your muscles after working out, making it vitally important to drink or eat some form of protein at least within 30 minutes after working out. Although protein is very important for your body, you should take it in moderation. Also, you should aim to receive majority of your daily protein intake from foods such as: lean poultry, fish, and nuts.

3. Flax seed Oil: Flax seed contains lecithin which emulsifies body fat. Flax seed also improves digestion and cardiovascular health. It's an excellent source of soluble and insoluble fiber, protein, and healthy fatty acids. You can add flaxseed oil to a protein shake, or any kind of drink.

4. Green Tea: The infamous green tea! Powerful antioxidants that helps cleanse your body, plus lowering cholesterol levels, helps with weight loss and fat loss, speeding up your metabolism, helping in treatment is skin disorders and so much more!

5. Apple Cider Vinegar: Lowering cholesterol, weight loss, and increasing your metabolic rate are just some of the benefits of this great supplement, and to top it all off, it's natural!

You can take ACV up to three times daily. It's best to take it before each meal as it will help in curbing your appetite. The recommended amount to take is 1-3 tablespoons (I recommend 3), mixed with a glass of water and a little honey to lower the acid taste.

6. Freshly Squeezed Organic Fruit Juices: Freshly made organic fruit juices are a great source of vitamins, minerals and enzymes. This type of drink is essential for boosting your metabolism, and improving digestion.

7. Fresh Organic Vegetable Juice: All the same benefits of fresh organic fruit juice. Also, with freshly squeezed organic juices, your body will be able to absorb more of the vitamins and minerals than if you were to eat the fruits or vegetables whole.

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Drinking green tea and ACV (apple cider vinegar) has so many health benefits it's pretty mind blowing. The most popular benefit of these two powerful drinks is their ability to help you lose belly fat and lose inches off your waistline.

Substances found in green tea, known as catechins, may trigger weight loss by stimulating the body to burn calories and decreasing body fat. This whole process is basically a metabolism booster. Green tea, according to researchers, can boost your metabolism up to about 4%. Green tea can also act as somewhat of a glucose regulator. It can help slow the increase of blood sugar after a meal. Green tea has also been shown to aide in curbing your appetite. Part of the affects from green tea come from the caffiene that is in it. So, make sure your body can handle caffeine consumption and also not to have too much additional caffeine sources (coffee, soft drinks - which you shouldn't be drinking anyway!, diet pills, etc.).

Just about everyone makes the same comment when taking ACV (apple cider vinegar)........it is nasty!! However, since when did you know of anything that will give you great success not have some sort of catch to it? Even though it may not taste so great, you still have to seriously consider adding this miracle drink into your weight loss efforts.

ACV can not only help in losing weight, it also can help in curing allergies, high blood pressure, high cholesterol, arthirits, the flu, and so much more! Another one of the many benefits of adding ACV to your diet is that it is all natural. I highly recommend that you get organic apple cider vinegar. Also, the best way to take ACV is to add 3 tablespoons of ACV to about 8oz. of water and take three times daily (if you take before each major meal - it can help in curbing your appetite, therefore encouraging smaller portions with your meals). Apple cider vinegar does have one flaw and that is it could cause some problems with your dental enamel. The best way to avoid this from occuring, is after you have taken ACV, wash your mouth out with some water mixed with baking soda.

Remember, a long with any type of supplement, diet, plans, etc., you must incorporate these following important aspects to losing weight, burn belly fat, and gaining lean muscle: Drink a lot of ice cold water, eat several small healthy meals daily, exercise regularly, and get no less than 7 hours of sleep per day.


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Are you struggling to lose belly fat? The answer may lie right with the foods you are eating. In this article, I would like to show you the 7 most powerful foods to lose belly fat...lightning fast!

First, you must understand that in order to lose belly fat and get that tight stomach and/or chiseled six pack abs, it takes a combination of four components to experience success.

1. Get plenty of sleep
2. Drink plenty of water (Make sure it is ice cold water. Ice cold water triggers your body to burn calories to get it to body temperature.)
3. Exercise
4. Eat the correct foods

The following are the best 7 foods to lose belly fat:

1. Monounsaturated Fats: Monounsaturated fats are vital to not just loosing belly fat, but also to your overall health. Some examples of monounsaturated fat would be Olive Oil, Olives, Avocado, Nuts, and so much more.

2. Protein Shakes: You see muscle builders around the gym chugging protein down like water...and for a good reason. Protein shakes are loaded with 20-36+ grams of protein. Protein is very important for your health, fat burning, and muscle building. Protein also repairs tissues in your muscles after working out, making it vitally important to drink or eat some form of protein at least within 30 minutes after working out. Although protein is very important for your body, you should take it in moderation.

3. Whole Grain Foods: Oatmeal (If you have oatmeal, make sure it is rolled oats and that you make it with water, soy milk, or skim milk.), whole grain cereals, whole wheat, brown rice, wild rice, pop corn (light to no salt & butter), quinoa, & whole grain corn just to name a few.

4. Fresh Fruits (Duh!): If you don't know by now that eating plenty of fruits daily will shed off pounds and reveal those much desired abs, then I would like to ask you for a discount on a round trip ticket to your home planet Mars! :) The #1 fruit to eat is Apples since they are high in fiber, low in calories and more. A little trick would be to consume an apple before you eat a meal, this way because of the fiber in apples, you will get full quicker when you eat your meal.

5. Fresh Veggies (Duh, again!): Vegetables are loaded with different vitamis, minerals, and plant chemicals are important for your health and losing belly fat. Here's a tip for you: Pack some sliced vegetables to take with you or at home to have as a quick snack. This will obviously help in deterring your desire for bad snacks.

6. Poultry Meats: Lean cuts of chicken (breast) & turkey are the best. They are packed with protein, niacin, selenium, B6 vitamins and more. It is recommended that you cook these meats by grilling, baking or roasting.

7. Seafood: Containing all eight essential amino acids, seafood is an excellent source of protein. Fish also contains omega 3 fatty acids which are vitally important for your health. The two best types to eat are salmon and tuna (if canned - light tuna in water).

Remember, you have to follow those four steps above (sleep, water, exercise, eat right) in order to successfully lose belly fat and lose weight for that matter. Don't get fooled into thinking that all you have to do is lay down and crank out 50-100 crunches a day to get a sexy stomach.

• Shift the calories from the food you eat to lose belly fat faster here.

In this article, we're going to explore the possibilities and what it would take to lose a lot of weight, and body fat in as little as 14 days.

To burn fat, and skyrocket your weight loss efforts, there are two cardio exercises that I highly recommend to do along with weight training.

The first of these two exercises is the treadmill. Okay, stop making the grunting noises and let me explain! Exercising on a treadmill in a normal mode rather you are walking, jogging, or running will work but not as effective or quicker than the following. When you exercise on a treadmill, put the setting to incline. I recommend putting the setting to around 15-20 degrees on the incline, and have the speed set to 2 for beginner's, and 3+ for those that are advanced. Now there's a funny site: you on the treadmill, looking relaxed, going at a rather slow speed but yet burning off a ton of calories, and then right next to you is someone going so fast it looks as if they are about to take off for flight, but yet they are burning off probably the same amount of calories but in a much more longer time frame.

You will burn fat a lot more in less time than if you were on a normal setting on the treadmill. Your heart rate will also improve very well. Now, don't get me wrong here, I'm not saying that going on an incline treadmill is easy, I'm only saying you can burn off calories for rapid weight loss a whole lot faster compared to other methods on the treadmill. Working out on a treadmill with an incline is challenging, and that is why I recommend a speed of only 2-3+. Trust me, you WILL be drenched in sweat after just 10-15 minutes!

The second highly recommended cardio workout, is boxing with a heavy bag. This type of exercise not only will aide to quickly burn fat, but it also increases your heart rate, helps in reducing stress (especially if you picture the heavy bag as someone you can't stand..lol), and is also a lot of fun.

I can't stress enough to make sure you learn proper form when hitting a heavy bag to avoid injury...especially to your wrists. You will need heavy bag gloves, a timer, and hand wraps (MAKE SURE YOU PROPERLY WRAP YOUR HANDS AND WRISTS!). For beginner's, hit the heavy bag for 2 minutes, rest for 30 seconds, and repeat for 4 rounds.

By combining these two cardio workouts along with a proper and consistent weight training regimen, and a fat loss plan, you could experience healthy but rather fast weight loss in as little as two weeks!

Always remember to consult a physician before you perform this or any other type of workout.

Good luck!

Are you ready to start burning off belly fat, losing weight and getting lean muscle now? Click Here to power up your fat burning engine and start on your road to weight loss, better health, and a better body. This program that I'm recommending here is straight to the point and is not your typical "low calorie", "no carb", "don't eat anything all day" type of diet.

In all of my experimentation and research on the subject of nutrition for fast fat burning, health and fitness over the last 10+ years, I’ve discovered 2 magical substances that can have a dramatic effect on whether or not you burn body fat and keep it off, or hang on to it like a security blanket. These substances, in fact, have been around since the beginning of time and I’m surprised more people don’t value their importance like they should. What are these magical agents of fat burning wizardry? Water and Fiber. Let me explain why…

Everyone has heard that water is important for health, but even still, most people don’t drink enough water. Water is also vital to your fat burning efforts and maintaining a lean body. After all, our bodies are about 65-70% water. Water also keeps you from snacking on unhealthy sugary foods and sugar laden soft drinks, as many times when we feel we are hungry, we are actually just dehydrated. We need water in our bodies more than we need food. The body can survive for much longer without food that without water. Water is like the oil in the engines of our cars. It is involved in almost every process the body goes through, from digestion to nutrient absorption. It also keeps your energy level up as it prevents dehydration.

Now, this is very important…dehydration will totally kill your chances of burning fat, because the body interprets this as a state of shock. It shifts its focus on getting water and stops doing other things, like burning body fat for energy. And here’s even more helpful info about the power of water. Try this little trick to burn even more calories…try and drink most if not all of your water in ice cold form. First of all, it typically tastes better ice cold, and every time you drink an ounce of ice cold water, your body must burn about a calorie in the process of warming the water to your current body temperature. Now, you can use this to your advantage to burn even more calories each day. Keep your water intake to 100 ounces per day, and you’ll burn an extra 100 calories and burn more fat! How cool is that!

Also, add some lemon to your water…this will have positive effects in helping cleanse your liver. And this brings up another key to fat loss…the body needs to be working efficiently if you want to burn fat fast…if your organs, especially the kidneys and liver, are working together in high efficiency, you will find it easier to burn fat! So keeping yourself hydrated will keep your kidneys operating at a good clip, and your liver will be allowed to do its job of metabolizing stored fat for energy.

The other magical substance is Fiber. Fiber slows digestion and makes you feel fuller. This is so important in burning fat and reducing cravings, especially for foods loaded with sugar, and how many calories you end up eating throughout the day, which leads to fat loss. Great sources of fiber include various whole grain products, fruits and vegetables, nuts and seeds, and beans. These, by the way, are foods that are also rich in other nutrients your body craves naturally…surprise surprise! Processed foods, however, are poor sources of fiber. White flour products including regular pasta is in this category. Also, watch out for high fiber cereals as many of these are also high in sugar. On top of the fat burning benefits, fiber has been linked to the prevention of various conditions including heart disease, diabetes and cancer. That's a one-two health punch to be reckoned with!

So I urge you to put water and fiber at the top of your list of things to put in your body. If you combine that focus with a diet of nutrient rich foods and a properly conducted resistance exercise program, you’ll be on your way to burning more fat faster, and maximizing your genetic potential for a lean, strong, and healthy body. My Fat Burning Furnace students are already doing this, and are enjoying all the rewards this lifestyle brings. Now, it’s your turn to get the most you can out of life and burn fat faster than you might have thought possible.

Are you ready to start burning off belly fat, losing weight and getting lean muscle now? Click Here to power up your fat burning engine and start on your road to weight loss, better health, and a better body. This program that I'm recommending here is straight to the point and is not your typical "low calorie", "no carb", "don't eat anything all day" type of diet.

Good morning!

In this post, I would like to talk about 7 natural ways you can boost your metabolism for faster fat loss.


1. 7-9 Hours Of Sleep
Getting plenty of sleep (7-9 hours is recommended) has a tremendous effect on your metabolism. Sleep affects hormones that regulate appetite and metabolism. If you are not getting enough rest, chances are you will notice an increase in your appetite, and a decrease in your metabolism. The basal metabolic rate, or BMR, is a measure of the rate at which a persons body burns energy, in the form of calories, while they are resting.

2. Eat Several Small Meals Daily
Another metabolism booster is to eat several small meals daily (6 is recommended) instead of the usual 2-3 large meals. These meals can be simply an apple to a salad, sandwich (chicken, tuna on whole grain wheat, etc.), etc. Eating several small meals daily will keep your digestive system active, thus boosting your metabolism for faster fat loss and to lose weight. It'll also keep your blood sugar level constant.

3. Green Tea
Researchers say that substances found in green tea known as catechins may trigger a boost in your metabolism by stimulating the body to burn calories and for faster fat loss. 1 cup of green tea a day is ideal.

4. Drink Ice Cold Water
Drinking ice cold water is not only a refreshing beverage on a hot summer day or after your workout, but is very important to boosting your metabolism, fat loss, and your overall health. It is recommended that you drink at least a gallon of ice cold water a day for maximum benefits.

5. Oxygen
Okay, I know you're thinking - "Oxygen? If I didn't have oxygen, I wouldn't be reading this article!!" Let me explain. When I say oxygen, I'm talking about breathing exercises. With breathing exercises, you will be delivering fat-burning oxygen to your cells, increasing your metabolism, burning fat, and increasing energy. A simple exercise to do is to take a deep breath through your nose and hold it for 4 seconds, and then exhale through your mouth for 2 seconds. Repeat this exercise 10 times in one session. I recommended to do 3-4 sessions a day. You'll notice afterwards a nice quick boost of energy and stress relief!

6. Weight Train
When people think about losing weight and burning fat, the first thing they think about when it comes to exercising is aerobics. Lifting weights is incredibly important for your fat burning and weight loss efforts. Building lean muscle burns calories...even while resting! Combine resistance training along with cardio exercises for an effective boost in your metabolism to burn fat and lose weight.

7. Spice It Up
Spicy food has been shown to boost your metabolism, help with faster fat loss, and keep fat from building in your body. The best spicy food would be chili peppers. Chili peppers decreases fat deposits in your arteries and also has been shown to decrease your cholesterol level.


Shift the calories from the food you eat to boost your metabolism and get faster fat loss here...

To have success getting rid of flab, there has to be changes made to your lifestyle. During this change, not only does your lifestyle change, so does your body...in a positive way (weight loss, burning off fat, building of lean muscle, etc.), BUT, also possibly in a negative way too (which would be J.I.M.). In this post, I'm going to talk about the negative effects on your body and how not to let J.I.M. ruin your efforts to lose weight, burn fat, and gain lean muscle.

What's the burning question running through your mind right now? Is it...what the bleep is J.I.M?!

Sore Joints
Possible Injury
Sore Muscles

J.I.M. could keep you from getting rid of flab, and getting into the best shape of your life. You must take great care of your body to prevent and fix those problems before they get even worse, which could ultimately keep you from physical activities all together.

Let's talk about prevention. I love prevention. I basically live my life in prevent mode. I drive safe (prevent accidents), I eat healthy (prevent diseases), I go to the gym early in the morning (prevent being stuck in a crowded gym and not get access to equipment), etc. Prevention is so important to your fitness efforts. It will cause your muscles to grow more rapidly, and it will keep J.I.M. away.

One very important prevention tool is stretching. You MUST stretch before and after every exercise you do. I do not know how hard I can stress that point...except by putting it in bold letters...YOU MUST STRETCH BEFORE AND AFTER EVERY EXERCISE!!

Before you start your weight training routine, you should do at least 3-5 minutes of cardio which will warm up your muscles and do a full body stretching routine. A word of caution: Do not stretch, or let alone exercise if you have had a recent fracture, you're experiencing sharp pains, ligament sprains, and muscle strains, soreness, or inflammation.

Also, when you are weight training, it is extremely important to have proper form!!! I can't begin to count how many times I've seen in my gym, some guy standing in front of the mirror with this serious warrior facial expression, and swinging dumbbells back and forth like he was about to roll a bowling ball! Apparently, I think they thought their biceps were being worked? You must have proper form when weight training. Having proper form will for one prevent a host of possible injuries and muscle soreness, but will also burn fat faster and give you rapid muscle growth.

Hopefully you don't get to this point, and that point would be injury. If you are injured you must not exercise. Exercising on top of a injury, will, you guessed it, make it even worse and harder/longer to get fixed. Trust me on this, I was hard headed myself when I first started on my quest to get in shape. I ended up having patella issues with my knees....BUT....I kept on exercising and playing basketball. End result? Years later, I STILL have knee problems, and I have to do a gazillion protection and prevention things to protect my knees. Go to your doctor, physical therapist, etc. to get checked out to see what you're going to need. More than likely, one of the first things your doctor is going to say is rest...and make sure you do so. Not having proper form, and not stretching are two of the most common culprits for injury, so please take heed.

Don't let J.I.M. ruin your efforts for getting rid of flab and improving your overall health. As I always say, take care of your body and it will thank you.


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