Quick Diets To Lose Weight Fast – A Good or Bad Approach?

Most people who want to lose weight want to find quick diets to lose weight fast, but is this a good approach? The short answer is NO. You do not want to try to diet down and lose fat too fast. Here’s usually what happens.

Loss of Muscle
Loss of Energy
Loss of Metabolism
Loss of Temper
Loss of Sex Drive
etc

These are some of the negative “side effects” if you will of rapid dieting or starvation. Your body does not want to have to change too rapidly. Changing diets too often or not eating enough is a sure-fire way into the gutter. Instead I recommend eating healthy and frequently to keep energy levels up, as well as nutrient flow consistent. This eliminates your energy problems.

It will also make sure your muscles are getting fed, so when you do resistance training your muscles get energy to function properly. Instead try to exercise in order to burn off excess calories. If you eat too much it doesn’t matter what or at what time you eat it, it will likely get stored. Your energy expenditure MUST be higher than the intake, but do not create a too large gap or your body will DO THE OPPOSITE OF WHAT YOU WANT!

Yes. Eating less actually has the opposite effect of what you want to achieve if you do not do it right. That’s crazy, but true. Eating to little makes sure the body uses muscle, fat and food for energy. Training with weights and eating good food pretty much makes you build muscle and burn fat. Great combination!

How To Lose 2 Pounds of Belly Fat Per Week!

So you are overweight and want to lose belly fat fast? Well, here’s how to do it and a few recommendations of fat loss programs that will help you along your journey. Please leave comments or share this article with your friends who need this advice! Twitter, Facebook and share it with your friends. I’d love to help you all get in great shape!

Ok, let’s get started…

In order to lose belly fat you have to be in a caloric deficit. This means that you need to burn more calories than you consume. A common idea when they hear this is to go on a really low calorie diet or even starve themselves. DO NOT DO THIS. Although you will need to be in a deficit to lose weight, you shall not go too low either… It is not recommended to eat too little food. It will only make you weak and lose muscle mass, which is active tissue that increases your fat burning ability.

A good calorie deficit is about 500-1,000 calories per day. That’ is said to be the most healthy rate of fat loss by many doctors and fitness professionals. So if your resting metabolic rate is currently 2,400 and through activity, work and your daily routine you manage to burn off around 500 calories, then you are burning 2,900 calories per day. If you want to be in the fat loss zone you should not eat less than about 2,000 calories in this case, and about 2,500 would be OK too. So you have a range of 2,000-2,500 calories per day to work with in order to lose 1-2 pounds of fat per week. Nice!

Your calories should come from as clean foods as possible. What are clean foods you might ask? Well, foods that are as natural as possible. Anything processed or artificial is not natural. So the fewer ingredients the better. Vegetables are good. Lean chicken is good. Soda and juice, candy and chocolate is bad etc.

Stay as far away from “deep fried food” as possible, such as chicken nuggets, french fries, chips, corn dog etc.

Try coking your meals at home, this helps you know what is in the food and it is cheaper than eating out! It is less convenient at times, but it is easy to cook A LOT OF FOOD at one time, then keep it refrigirated and simply heat it at a later time.

Exercise Is Also A Major Component of Fat Loss!

If you do not like to exercise then well… It is pretty much a must. It can accelerate your fat loss by up to 60%! Some workouts can boost your metabolism and build muscle so that you are burning fat 24/7, literally. Yes, muscle burns a lot of fat, so basic strength training will do wonders for your body! It is healthy to have muscle and it helps you burn fat, look good and feel great.

Here are a few sample workouts that you can do during the week:

Monday: Run for 60 minutes
Tuesday: Weight Training
Wednesday: Swimming 30 minutes
Thursday: Weight Training
Friday: 60 Minute Walk
Saturday: Off
Sunday: Off

I recommend that you get into lifting weights or doing bodyweight exercises at home, especially resistance training workouts as they are short and intense. These types of workouts will shock your body into burning fat and build muscle to become lean and strong.

Exercise is powerful when done right. It doesn’t mean getting on a treadmill and slaving away for hours! It doesn’t mean spending hours in the gym. It doesn’t require you to do crunches or sit-ups. Just follow any circuit training workouts and you’ll be very successful with your fat loss!

Peronsally I think circle training is a great program that shows very detailed information about how to lose fat and get in shape. High Intense Interval Training for 15 minutes, which is also the “15 minute miracle”, is a great way to increase your metabolism and burn fat.

How To Lose Body Fat At Home Fast

Do you want to lose fat at home and get in better shape? Good! That is the first step to making it happen in your own life. Now let’s get to the juicy details of how it’s done. I’m sure you know that going to a gym is a great way to get into shape and lose body fat… The problem is that many people do not have time or are not comfortable going to a public gym to workout.

Every person has their own reason for not going, and all reasons are private and yours to keep. We do not need to know why you do not want to go, instead I want to give you alternative workouts you can perform at home to lose body and get in shape. Yes, it’s 100% possible and all you really need is a few square feet to work with… Maybe some smaller dumbbells which you can purchase at any sports goods store.

We will be working with BODYWEIGHT movements in this article, as well as a timer. You will need a timer or a clock to keep track of time so that you can perform each movement for 30 seconds and rest 30 seconds. This is like interval training and bodyweight training all combined into one program! The ultimate quick fat burning workouts are developed after this principle so this really works.

Here’s the sample workout and exercises. Feel free to switch around the specific exercises and work times to make it more challenging for you. You can also add sets or remove sets and reps to suit your needs, but here’s a basic outline that works wonders.

Do each exercise for 30 seconds then rest 30 seconds.

Push-Ups – Go To Failure
Squats – 30 seconds
Shoulder Military Press – 30 Seconds (Use something in your house as weight or buy dumbbells)
Lunges – 30 seconds
Pull-Ups -30 seconds
Ab Crunches/Sit-Ups/V-Roll Ups/Planks – 30 seconds
Knee Tuck Jumps – 30 seconds
Burpees – Go 30 seconds, rest 30 second
Mountain Climbers – 30 seconds hard, 30 seconds rest

Repeat this circuit 2 more times for a total of 3 “laps”. Rest 30 seconds between each exercise and 1 minute between each circuit. This will help you definitely lose body fat at home, FAST. This kind of workout really uses the whole body… The idea is to spike your metabolism and build muscle. Do this workout every other day and eat healthy food and you’ll see amazing results.

Jake Gyllenhaal Workout And Diet Program For Prince of Persia

Jake Gyllenhall built significant muscle for his role in Prince of Persia which is a popular video game played on all kinds of platforms. In the movie he plays the fit and muscular Prince Dastan. Jake wasn’t huge or ripped before the casting for this movie so it took a couple of weeks to get him to the point where he is now.

We can all agree that he quickly transformed into an impressive physique and did it in a short span of time. He did it through intelligent and focused training as well as eating healthy balanced meals.

What made Jake Gyllenhaal’s workout routine so special for Prince of Persia? He used to be a thin dude, without any serious mass muscle going on. Today he’s ripped and lean with enough muscle to come on as an impressive man.

Jake Gyllhenhaal’s Workout For Prince of Persia was a lot of Parkour!? He was training as much as 2-3 times per day in order to build up a solid foundation of muscle to work with. He wanted to lose fat and build muscle during the months leading up to his role in the movie. If he would have continued this kind of training for a longer period of time he would have surely gone into overtraining mode.

The amazing thing is that Jake had to train Parkour, which is a french martial art of sorts, which is also known as “free running” in common terms. This is the kind of exercise that takes a lot of balance and strength. Parkour involves jumping, running and flipping on normal every day stuff like rooftops, park benches, beams, bridges and all kinds of fun stuff.

Initially Jake Gyllenhaal worked with the Parkour founder David. He was doing lots of work inside a gymnastics room before going out and hitting the concrete, so to speak. Since some of the stunts in the movie involved parkour look-alike moves it was good that he had a solid ground to work with. Jake Gyllenhaal actually performed many of the more dangerous stunts himself, which is a great thing for him, it shows confidence and that he was well conditioned for the Prince of Persia film.

Besides the fun Parkour stuff he also did high intensity workouts 2 times per day, including cardio and weight training.

In the mornings Jake would do hill sprints HIIT style and do some ab workouts at the top of the hill for about 30 minutes… Then at night he’d do his strength workout with regular exercises like pull-ups, push-ups, planks, shoulder and chest workouts, jumping etc.

Randy Orton Workout And Diet Plan For WWE

Randy Orton definintely has a very impressive body that many guys would die for, figuratively speaking. Randy Orton’s workout is hard and impressive in order to become a top WWE wrestler. He was born in 1980 and has since propelled to the top of the WWE as a famous wrestler. Randy is a massive moster at 6’4″ tall and weighing in at 245 lbs, yet he sports an impressive lean and athletic “Hollywood look” most of the year. He is walking around with a six pack and ripped shoulders, arms and pecks. Very impressive body for many men.

Many women prefer this look over the “big bulky” bodybuilder look too.

Randy is no “monkey” when it comes to working out, he has a very detailed and specific plan and method to his workouts. He is methodical and knows what he as to do each workout… He’s not fooling around in the gym! He’s got impressive abs because of his 3-5 times per week ab workouts.

It is said that he uses a 5 day split for his weight training targeting various body parts each session. He also stretches and works out his forearms a lot for grip strength and athletic ability.

Here is a sample routine that you might see Randy Orton doing when he’s busy at the gym:

Day 1: Legs
Superset Thigh Extensions w/ Leg Curls: 4 sets of 12-20 reps
Box Squats: 5 sets of 12 reps
Straight Leg Deadlifts: 4 sets of 10 reps
Calf Raises: 10 sets of 8-15 reps

Day 2: Chest
Incline Barbell Bench Press: 3 sets of 20 reps
Incline Dumbbell Bench Press: 5 sets of 6 reps
Flat Bench Press: 4 sets of 8-12 reps
Cable Crossovers: 3 sets of 15 reps
Every other week 10 sets of 10 pushups, with hands on a bench

Day 3: Back
Pulldowns: 3 sets of 20 reps
Seated Cable Rows: 3 sets of 12 reps
T-Bar Rows: 3 sets of 10 reps
Bent Over Rows: 3 sets of 20 reps
Lower Back Ext: 3 sets of 15 reps
One set of pullups to failure

Day 4: Shoulders
Side Laterals: 3 sets of 15 reps
Front Laterals: 3 sets of 15 reps
Rear Laterals: 3 sets of 15 reps
Arnold Presses: 4 sets of 8-12 reps
Upright Rows: 3 sets of 8-12 reps

Day 5: Triceps, Biceps
Pushdowns: 3 sets of 20 reps
French Curls: 3 sets of 8-12 reps
Overhead Triceps Ext: 3 sets of 8-12 reps
Closed Grip Pushdowns: 3 sets of 15 reps
Alternating Dumbbell Curls: 3 sets of 10reps
Alternating Dumbbell Hammer Curls: 3 sets of 8 reps
Barbell Curls: 3 sets of 8 reps
Cable Curls: 3 sets of 8 reps

Randy Orton Diet Plan

His diet is full of healthy protein and limited in carbs, other than healthy complex carbs that promote muscle building and fat loss. He is eating 1 gram of protein per day, making it very hard to consume 250 grams of protein from food sources alone he uses whey and other protein supplements to get his daily dose.

Randy Orton is a big sushi fan so he eats a lot of sushi making his diet clean and balanced. The sources of protein though food needs to be natural and clean such as egg whites, steak, fish, chicken, milk, and cottage cheese.

Lots of vegetables is also a criteria for getting a lean and ripped body like Randy Orton.

An awesome workout program that I’m currently working with is Visual Impact Muscle Building by Rusty Moore. I’m liking every bit of this program and I’m pumping up my muscle size with phase one right now… It’s going well and I’m off to the gym in a few minutes, just though I’d put up this post about Randy Orton and how to get ripped like him… Check out the program, it’s really awesome for getting that Hollywood look!

Adrien Brody Workout – Predators Workout Amazing Ripped Body!

Adrien Brody is ripped in his role for Predators. His “Predator Workout” wasn’t an easy task to manage. You’ll need to learn a little bit about his workout and see why it will make you ripped too. In recent news it said he gained 25 lbs of lean muscle and lost a fair bit of body fat during his build up for the movie.

A couple of tips for you new to exercising and want that “Hollywood look”, you need to focus more on functional muscle and fat loss as opposed to “building huge muscles” like a body builder. A great method to do this is to build muscle first and gain weight for 2-3 months lifting in the 8-12 rep range to get more sarcoplastic growth.

This is the “bodybuilding rounded look” and massive increases in size for your muscle. Then tone down the workout and start working with 5-7 reps in order to increase in strength and improve your muscle size and density… This should be done for 2-3 months as well…

The next step is to finally “CUT” while adding strength to the built muscles. This requires more focus on the lower range reps, like 2-4 reps and going really heavy. Do this until you reach a frame smaller than you like and go back to adding muscle.

You’ll see that your body totally changes and gets “ripped lean and rockin’” from this kind of workout. I suggest you try a program called Visual Impact Muscle Building, it’s a program I am on right now and it’s working like crazy for me! It’s fun too. This is the kind of workout program and exercise plan you need to follow to look like Adrian Brody in Predators.

He added muscle by eating a lot of food and gaining weight, while training hard at high intensity and low frequency. An example of this is a 5×5 program where you do 5 sets of 5 reps.

Choose 2 Big exercises for your big body parts and 1 exercise for each small body part. So like,

Bench Press, Incline Dumbbell Press, Dips, Military Press, Dumbbell Side Lateral Raises, Rope Extensions, Skull Crushers…

1) Do the first set of 5 repetitions

2) Rest for 90 seconds to 2 minutes

3) Do the second set of 5.

4) Repeat steps 1, 2, and 3 until you’ve finished all 5 sets; then proceed to the next exercise

5) Use a weight that makes it difficult to complete all 5 sets–once you can, increase the weight be 5 percent

6) For the fourth exercise in each workout, do 2-3 sets of 8 repetitions. These exercises focus more on smaller muscle groups that often have a postural or endurance component.

I might also go 12 reps on “side laterals” and calve movements etc.

Get whole body workout and split up your chest, legs and back days!

Also when building muscle, eat a lot of food and go big on the calories, but keep them clean and eat a lot of protein. This is the Adrien Brody Workout! He did lots of weights and running as well.

How Can I Lose Belly Fat Without Losing Muscle?

If you want to lose belly fat without losing muscle or at least preserve as much of it as possible during your cutting phase or if you just want to lose some fat off a beer belly then you must do it very strategically. Most people who try to lose weight that have been training for a while would usually lose some muscle and sometimes strength when they “lose weight”. Newbies who have not trained before usually gain muscle and “lose fat at the same time”, kind of… But let’s look at why experienced trainers tend to lose muscle when cutting…

This happens because of a few factors:

Too much long distance cardio
Too little food too soon
Not enough protein
Adding too much cardio
Not strength training
Too infrequent meals

There are several other factors that might make sure that you lose muscle when cutting, but if you keep a well rounded “high calorie intake” (that is clean and just slightly below maintenance, around 250 calories in deficit), intense cardio program, and strength training program.

When I cut or try to lose some accumulated stomach fat I tend to make the mistake of cutting off too many calories myself. This is a common mistake. Instead of losing the fat at a little bit longer, more steady pace you rush into it thinking that the more I decrease the calories the faster it will go… This is not true. Instead keep your calories just slightly below your normal intake.

Eat pretty much the same, but instead of say 3 potatoes, make it 2 potatoes… Instead of 1½ scoop of protien powder use only 1 scoop etc. Keep your diet the same as you did when you bulked up , being as clean and natural as possible, while keeping the protein intake high and carbs on the lower end.

Keep up with your strength training to maintain muscle mass. If you have a successful weight lifting program, do not change it, stick with it, but try to stick with the same weights or increase. Many lose strength, this is a sign that you need to up the calories just a bit.

You cardio should not be too long. Instead focus on intensity, such as HIIT. HIIT will preserve and even build muscle when done correctly. I tend to go with a 4 minute tabata burpee session followed by Ab Ripper X or just do a normal Hill Sprint for about 8-10 times (Up hard, walk down).

If you keep at it you’ll lose fat and keep your muscle as best as possible by creating a VERY SMALL deficit from food and a larger deficit from training. About 250 from each is the perfect ratio for me… Maybe even 100 calories cut from diet and 400 calories burned from training is your ideal, only you can know…

If you want a good program that focuses mainly on strength training to boost metabolism and lose the last layer of fat I can recommend Visual Impact Muscle Building. This was kind of a new take on training for me and it is a 6 week “kick start” program that you can get on right now. Try it and see for yourself if it’s something for you…

Cam Gigandet Workout – Cam Gigandet Training Routine To Get So Ripped For Never Back Down

If you have seen Cam Gigandet as Ryan in Never Back Down you know how ripped and toned he is for his role in this movie. He has a true surfer body and a bodytype many guys strive for. This is the look many girls prefer as well. Most muscle building guys will say that he has no size or that he’s not “big enough”, yet could probably not finish the workouts that Cam Gigandet did for his role in Never Back Down.

It is a very intense, short and high rep workout in order to lose fat and lean up. He is also on a stric diet during this time to cut off body fat. He doesn’t have “huge abs”, but rather low body fat… A quite common mistake many guys make is work their abs until they are blue in the face… If you see from the side in the movie, his body barely has any FAT AT ALL on it… He is super shredded and has lost a lot of belly fat.

His workout is something like this:

The reps should be between 6-10. The weight should feel heavy enough to complete 6-10 reps, but no more. So if you pick a weight and do for example, 10, 9, 7 reps that is still within the range.

Monday – Chest

3 – 25 Push ups
3 – Nautilus press 45, 55, 65
3 – Nautilus incline press 55, 65, 70
3 – Pec deck machine 40, 45, 50
Tuesday – Back

3 – 5 Pull ups
3 – Seated rows 75, 80, 85
3 – Lat pull downs 85, 90, 95
3 – T-bar rows 50, 55, 60

Wednesday – Shoulders

3 – Arnold press 35, 35, 35
3 – Laterals 15, 15, 15
3 – Front raises 10, 10, 10

Thursday – Biceps & Triceps

3 – Nautilus curl machine 20, 25, 30
3 – EZ curls cable 30, 35, 40
3 – Hammer curls 15, 20, 25
3 – Push downs 50, 55, 60

Friday

Cardio 45 minutes 65-75% MHR
(Cam used the treadmill, but I like elliptical machine better. Any cardio is fine)

Saturday and Sunday

Relax and let the body recover.

Your diet is more important that the workout though. You need to keep calories low so that your body is taking fuel from the fat storage in your body as opposed to from food. When you want to BUILD MUSCLE you are eating a lot of calories and when you want to cut down and maintain muscle mass, but lose fat you need to eat less calories than you burn each day.

A good program that will show you how to build muscle first, then cut and maintain that muscle in a very good way is the Visual Impact Muscle Building Course. Try that and see if you won’t get ripped too. This is the perfect hollywood workout for anybody wanting to look like Cam Gigandet does in Never Back Down. If you would like to only build muscle stay in phase one for a longer period of time, then move on to the other phases when you feel ready to lean up and get ripped.

This program really lets you pick and choose how you want to look, which is perfect. You don’t need to ask questions about how to lean up or build muscle, It’s all in there for a very cheap price of less than 1 session with a person trainer.

How To Lose Belly Fat Fast In 3 Easy Steps!

Do you feel like you will never lose belly fat? Have you tried all the latest hyped up gizmos, books, training programs and weird diets that make you feel dizzy just thinking about them? Well, you are not alone.

Here on this website I share all my favorite tips, tricks and time-tested proven techniques on how to lose belly fat fast. No doubt is it harder than many think, but once you get the right knowledge about how to finally get rid of your belly fat the only thing left to do is apply the work. Keep in mind: You didn’t get fat overnight, so you probably will not get slim overnight either, no matter what anybody tells you.

losing belly fat the right way is a scientific process that works fast for some and a little slower for others. The great thing is that, the bigger you are not and the more fat you carry, the faster this method will get rid of it. If you have only the last 5 lbs to lose, this is still my weapon of choice for battling them, but it wouldn’t take as little time as if you had 75 lbs to lose for example =) So lets get to it!

What Does It Take From Me To Lose Belly Fat And Get In Shape?

I love this question, since most people think they can get away with running once and not eating that ice cream a few times and lose tons of weight. Well, it won’t happen like that. Losing belly fat requires that you have the right knowledge, which you’ll get here, as well as the right mindset to keep going even when there are difficulties, road bumbs and mistakes. You will not be perfect the first time around. All that is required is 100% focus and dedication to the task at hand and you can easily lose the weight. You MUST change the way you live and think about food, exercise and other damaging behaviour in order to lose belly fat fast.

What Are The Simple Steps To Lose Belly Fat Quickly?

Ah, glad you asked! The steps to losing belly fat are quite simple in general terms, but harder in reality. Think of it as putting your body in an energy deficit where you aren’t putting in as much fuel as your body needs and you are spending more energy than the body is consuming (eating), making your body have to take energy from stored energy deposits (fat)… Making you lose weight as long as you keep that deficit of energy going.

The basics are that simple. Energy taken in vs. energy spent and you always need to spend more energy than you take in, be it from drinks or food. Energy in food is often referred to as “calories” and most foods will be labeled with the amount of calories a food item has.

You should also pay close attention to calorie density, meaning how much calories is in a piece of food as opposed to another peice of food the same size. 1 cup of lettuce is LOW on calories, meaning not so calorie dense. You can pretty much eat as much lettuce as you like in a day and not gain weight. 1 cup of sugar is extremely calorie dense…

Lets now get into how to lose belly fat step-by-step!

This plan works for most people who are not currently exercising the right way, or eating the right way. If you just want to lose a little bit of stomach fat and feel that you don’t want to dedicate your life to exercise, health and fitness, that’s ok. You don’t need to be a professional body builder or build tons of muscle and get all ripped etc. You just need to do basic exercise a few times per week and eat healthy most of the time. Let’s get into the plan below, it has 3 specific components that are all important. Let’s look at them in order of importance, from most professional trainer’s point of view:

Step #1 – The Right Diet Program

As I’ve explained eariler, in order to lose weight you need to eat less food than you spend each day in energy. You need a deficit in calories. This is the basis for weight loss. In a good diet program, you should be told to follow a set of simple rules. These rules come from many researchers and top nutritionists throughout the world. They are all very famous nutrition expert who has helped hundreds of thousands of people get their diet programs on track. You can see the rules below. If your diet breaks a fewrules, it is likely that your diet is not spot on and could halt your chances of losing belly fat. Most experts agree that if you can do this 90% of the time you’ll be successful and since I’ve followed this plan my body has never been the same.

Simple Rules of Good Nutrition

These aren’t the newest techniques from the latest cutting-edge plan. Rather, they are simple, time-tested, no nonsense habits that you need to get into when designing a good eating program.

1. Eat lots of vegetables

2. Drink only water, tea, coffe and zero-calorie drinks.

3. Avoid anything white (that’s flour, sugar, potatoes, rice)

4. Eat lots of fiber

5. Get plenty of protein from natural sources such as beef, fish and fowl.

6. Eat healthy fat

7. Avoid foods that will raise blood sugar and elevate your insulin levels too high.

Step #2 – The Right Strength Training Program

I cannot stress the importance of getting on a good strength training program enough! Without building muscle your efforts in losing belly fat will be slower and the results you get will not be as impressive. You will get weaker and possibly lose muscle during your dieting period making you gain weight if you get off the diet. This is the most common mistake that people make when trying to lose weight. This is what creates the “yo-yo” effect, which is far from what we want happening, right? For permanent fat loss it is important to build muscle and get on a good strenght training program that incorporates the right exercises with the right weights with the right rest times.

How to strength train is a whole science on its own and I couldn’t include everything that needs to be said here. Instead I want you to check out Truth About Abs, on of my favorite fat loss workout programs that will help and teach you how to get in shape from strength training alone! You also get smashing diet tips that can really help you out!

I suggest training with weights 3 times per week. Monday, Wednesday and Friday. I train those days and it’s keeping me in shape, big time.

Step #3 – The Right Cardio Training Program

If you though I’d leave out cardio from the equation you are wrong =). Cardio is extremely important for losing more fat faster. I recommend 20-30 minutes of cardio per day, or in between the days where you do strength training. This gives you the chance to do cardio on Tuesdays, Thursdays and Saturdays. Keep the sunday as a rest day! Don’t get over worked. If you stick with running, that is fine. If you like biking that is fine. Any activity that raises your heart beat consistently for 20-30 minutes is considered cardio.

You can do this for a while until your fat loss slows down a lot. Then I would move to more intense cardio, such as HIIT or High Intense Interval Training. This is the type of cardio that will get your heart beat pumping like crazy. It is very intense and great for losing more fat in less time. This technique is also talked about a lot in Truth About Abs. So if you are ready to start losing belly fat fast, right now I suggest you follow this plan.

Workout once per day. Eat 6-7 times per day and keep off bad foods as much as possible. You’ll start to drop weight pretty easily with this plan, guaranteed! Keep your food portions small and frequent =) Good luck!

Stamina Indoor Cycle – As Seen On TV Stamina Recumbent Bike

You no longer HAVE to go to a gym to get a good bike workout with the Stamina CPS 9190 Indoor Cycle! You can use this in your home at your own convenience. I really like that. I’m a big fan of bikes for cardio and fat loss… It will really help you build up a stronger heart and lose fat in the process.

As we have noticed, almost all workout programs include a cardio portion, and for good reason. It is a very good way to burn fat. However, you should not simply go on a bike like the stamina indoor cycle and ride it for 30 minutes while watching your favorite TV show at a very low intensity, although this certainly is what most people would do.

To get the most out of your new stamina indoor cycle you should be ready to work a little harder and turn up the intensity of your workout. A great method to get more out of your stationary bike workout is to try what is known as HIIT. This means high intense interval training and is a great recipe for fat loss success.

This means that you get on a recumbent bike, like the stamina indoor cycle (which allows you to do this at home, and at your comfort, yay) and cycle as hard as you can on a good resistance for 30 seconds, then rest for 30 seconds on a slower pace, or resistance. That is 1 “set” of stop and go peddaling.

Perform this workout for 10-20 minutes and get an awesome intense workout for yourself. It is one of my prefered methods of dropping weight and works great in combination with a diet program! If you want a stationary bike, the stamina indoor cycle is definintely an alternative.

How Many Calories Does Walking Burn?

Asking yourself the question: “How many calories does walking burn?”. Well, to tell you the truth it doesn’t burn as much as you had hoped, I’m sure. Many think that walking actually burns quite a few calories per time invested, but the real number that we are looking at is roughly 6 calories per minute of relatively fast walking.

The slower you walk the fewer calories it will burn per minute. An hour of walking is roughly between 180-360 calories depending on your size and muscle mass, pace etc. Most people highly overestimate the rate of calories being burnt from walking. Jogging will add a few more calories to your expenditure of course and the more intense your workout gets the more calories you’ll burn.

I actually recommend jogging more than walking because it increases your bloodflow more, but burns about the same amount of calories, maybe a little more. So how many calories does walking burn? Well… Not that much

There are better ways to exercise to get a lot more calories burned in shorter periods of time, but if you really have no other options, but to walk, then walking is fine. I would then suggest at least 1 hour walks per day, preferably in a hill environment or where you go up and downhill alternatively.

Walking 3-5 miles is great! Jogging 5 miles or more is awesome! Also focus on eating less food that is calorie dense and focus more on food that is low on calories for its size, like fruits and vegetables. Avoid chocolate and empty calories, like soda.

How Many Reps To Lose Belly Fat?

If you want to lose belly fat then you’ve likely heard that you should do some kind of strength or resistance training, right? Well, how many reps should you do to lose fat when training? This is a big question many ask…

For gaining muscle and strength my recommended rep range is 5-7 reps, because that’s when you can lift heavier and get close to “real muscular failure”, but for getting ripped abs and losing belly fat it is a little bit different.

Since the aim is not to build muscle specifically but to boost your metabolism through activating as many mucles as possible during exercise it is common to recommend a rep range of 8-12 for losing fat. Some even go as high as 15! The trick however is not so much in the rep range as it is in the particular exercise, weight used and rest between sets.

It’s important that you start out slow with bodyweight exercises to get used to weight training! Use proper lifting form and stick with a lighter weight and do 12 reps or so. Try to do more “full-body” and compound exercises that will use many muscles when you perform the exercise. This will give you the most overall muscle use.

Then rest as little as possible between sets. I sometimes rest about 3 seconds between sets, just to get my heart rate going and lactic acid pumping into the muscle. That’s what’s going to get you to lose the belly fat. A great program that explains all this in great detail and is PERFECT for beginners is Turbulence Training by Craig Ballantyne, certified personal trainer and nutrition expert.

Get over there and start with the beginner routines, then work your way up to more intense workouts later. The harder you train and with more intensity and less rest the faster you’ll lose belly fat through weight training!