Tag Archives: Gain

Weightlifting Tips, How To Gain Muscle And Lose Body Fat

For most of the bodybuilding population, the eventual goal is nothing less than a strong, muscular physique with impressive, razor-sharp definition.

This desire for the perfect body makes many people dive headlong into an exercise regimen. Everyone wants to bulk up, and bulk up fast, but at the same time they’re also worried about gaining the extra bulk of body fat.

If you want to add a significant amount of muscle to your frame over as short a period of time as you can, you will always end up gaining some extra body fat along with it.

This is simply the nature of the entire process and if you really want to travel a significant way in the “bulking” direction, you have to be willing to accept this.

The reason for this is because in order to gain muscle mass, you have to consume a surplus of calories to support the necessary protein synthesis. The difficulty is that there’s no way to ensure that 100% of all these extra calories go towards muscle growth. Some of it will inevitably end up as stored body fat.

If you want to make dramatic changes to your appearance over the shortest period of time, it is always best to focus on gaining size for a set period of time, followed by focusing on losing body fat for a set period of time.

Considering this information, it’s clear that the goal of the bulking phase is to gain muscle size, to build up as much as possible while doing what you can to minimize gaining extra body fat. However, it’s important to remember that during the bulking phase, your goal is not to lose body fat, merely to gain as little as possible.

There are three main tips to accomplish this:

1) Use your caloric surplus wisely. A caloric surplus is when you gain more calories than you burn. This is required for muscle growth, but simply gorging on food without a plan or exercise will simply earn you more body fat.

The generally accepted caloric surplus for supporting muscle growth is 15-20% more calories than is needed to maintain your weight. If you are consuming a caloric amount within this range, there is no need to go any higher.

2) Pay attention to your food choices. The vast majority of your food intake should be coming from lean, high quality proteins, natural/high fiber carbohydrates and healthy/unsaturated fats.

Don’t just eat anything and everything; make sure you’re concentrating on proteins, especially lean proteins, and keep an eye on your blood sugar. Also, avoid all those saturated fats.

3) Don’t forget the cardio. You don’t have to go wild, but a good, solid 2 to 3 sessions of cardio workouts during the week will help keep your body on track, and cut back on the body fat.

Stick to high intensity/low duration forms in the range of 10-20 minutes, as these types of sessions do not cause the same degree of muscle loss as longer duration forms do.

Once you’re at a size you’re happy with and the muscle gain you want, you can focus your attention on losing that body fat. However, you want to keep working to avoid losing the muscle you’ve just gained. And remember that while bulking up, you’re going to gain body fat. There’s simply no way around it.

However, just keep in mind that while bulking up, gaining some body fat is inevitable and the trick is simply to minimize it rather than totally avoid it.

Obtain the #1 weight lifting program , the Muscle Gain Truth No-Fail Method and achieve the best results in a few weeks. You can also read our Weight Lifting Exercises and articles.

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Utilizing The Fat Burning Furnace To Quickly Gain Muscle And Effectively Lose Weight

People that are trying to lose weight have a few different options. There are many diets on the market that are geared towards specific types of bodies. What may work for one person may not work for another in regards to losing weight. Some people have luck with diets that are meal-based. An example of this is the Fat Burning Furnace diet, or FBF.

Permanent weight loss generally does not happen overnight, nor can weight be lost for good by following fad diets. Many of them can be dangerous to a person. ‘s health. They also tend to be unsuccessful in the long run and are often associated with people ending up weighing more than they did when they started the fad diet plan.

It is a known fact that diets are not one size fits all. Some diets are based in lifestyle choices. Dieters are taught to recognize that their lifestyle must change in order for them to lose the extra pounds. That means changes in diet and activity levels must be accomplished to see real results. Another type of diet is a meal based plan, such as FBF.

Many times people are under the assumption that when they diet they must give up their favorite foods forever. That simply is not true. Healthy diet plans are all about moderation. They should offer dieters choices in regards to the different healthy items that are available to them.

For dieters that are interested in gaining muscle but losing extra fat stores then FBF could be the diet they are looking for. It is a simply laid out e-book that is very easy to follow. Although it does restrict calories, it shows people how they can still eat the foods they enjoy and not feel guilty about it.

One of the main elements of the Fat Burning Furnace plan is to lose weight by burning off the carbohydrates that we ingest. It stress the importance of eating real foods. People that follow this diet will certainly save more money than people that follow the types of diet plans that require them to by all the foods that are on the plan. All you have to do is buy foods in the grocery store that are readily available.

Customer feedback on the FBF is high. It has enjoyed a moderate amount of success, probably because of it’s simplicity to follow. It does offer email support. Both men and women can benefit from this diet. The main point of FBF is to help people to lose weight by making healthier food choices, restricting calories to a certain extent and getting a little bit of exercise.

Learn how to make your body a FBF. Burning fat can be quit easy when you consider diet plans based on choosing the right foods.

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How to Gain Muscles Fast at Home

Muscle Dream

Are you tired of being in awe of people with toned muscular bodies? Then what do you think is necessary to gain such a dream body? Maybe you are either too large or too small in terms of body mass to be called muscular. Gaining muscle is difficult at any stage in life. When you are young, you have to deal with rapid growth and work. When you are at your mid years, you get sidetracked with work and your energy gets depleted fast. At your senior years, you would not be able to carry the weights you once peaked, and that is for those who have started early, but for those who decide to start at their senior years, that is when dealing with potential life injuries come into play.

Why you need to train

You need to train your body to deal with health conditions concerning posture, but also to be able to move furniture, push the car, or even carry your partner. When you ask yourself “how to gain muscles fast?” always think that training is what you need in order to answer your question. Some people prefer experimenting workouts on how to gain muscles fast at home, this gives possibilities to each workout because there is no need to travel to and from the gym.

What you need to train at home:

Space

Ample space is needed for each workout, you would not want to bump your head on the couch or hit your toe on the stool while working out at home. Space is important to take into consideration because of the space your equipment takes up in the area, usually a complete equipment set takes up to 30 square meters of space or more at a local gym.

Weights

Weights are needed to maximize muscle growth potential, they push the limits of your muscles by gradually increasing weight after each session. Ideally, weights would be the best option for faster growth, but if space prohibits it, then it is optional.

Mat

Mats label the area as your workout zone, preferably yoga mats are the best exercise mat due to its flexible usage. Mats allow you to do bodyweight workouts using your body as your only equipment.

Resistance Cables

This workout equipment is not really that much in need, but when you lack the necessary weights to perform certain muscle workouts resistance cables come in handy because of its mobility. No need to keep it at home, you will be able to bring it out of your bag and start training.

Workout Supplements

Workout supplements help with your muscle gaining workouts by providing ample protein for producing body mass for sculpting. This, in turn, is an alternative to excessive diets which would cause harm to your health and body.

In due time training at home with workout supplements will lead you to develop muscle, and on how to gain muscle fast, just follow regular workout routines to develop specific muscle groups to your liking. So how do you deal with insufficient nutrients to gain muscles at home or at work? Well, workout supplements might be your bet, and here at 10xgains, we offer a range of workout supplements to cater to your body’s needs. For more information about our supplements visit www.10xgains.com

Everybody wants it — greater performance, fat loss, and leaner muscle growth. But how to gain muscle fast at the optimum level? Visit our site!


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How to Gain Muscle Fast

A lot of people who are unhappy with their unhealthy appearance, whether underweight or obese, have spent years going to the gym or performing different outdoor exercise routines in the hope to gain muscle mass and increase body weight.The one thing they can’t be called on is lack of determination.

It takes a lot of devotion to a goal to keep at a routine that’s not showing any visible results. So what to do? Do you still have the same burning desire for muscle gain? You may have been greatly disappointed up till now, but this article will give you basic outlines that, once followed, will show immediate results.

1. Diet: this is the one area where many weight trainers and aspiring body builders know little about and give even less importance to. The reality is, the battle for muscle building may start in the gym, but it will be won or lost at the dinner table. The workout routine you follow must be augmented by your diet.

If you’re eating like a 7 year old, don’t expect a body like a 30 year old. You’re building muscle which is the exact opposite of loosing weight. Loosing weight means you want a decrease in the body’s mass by burning excess fat storages.

Eating less calories then you’re likely to burn in a day makes sense for this objective. But when you’re aiming to grow muscle, thereby increasing body mass, why on earth would you want to eat less calories? When muscle building, you’re supposed to eat more calories than you’re likely to burn in a day-plain and simple!

Let’s discuss the essentials of your diet when your eating to burn muscle

a. Proteins: building muscles requires the building blocks of nature. You may have heard of them-amino acids. So where are they found? The best and most abundant sources of amino acids are the proteins.

Proteins that are found in red meat, white meat, eggs, beans, etc are what your body needs in abundance to grow muscle. I’m talking about a 40% protein based diet. Any less and forget about growing any muscle mass.

You can even eat extra protein; it won’t harm your body. The excess, unused amino acids just get flushed out of the body through the excretory system. Go for white meat, whole eggs, beans, etc. if you’re still feeling low on protein then try red meat too.

b. Carbohydrates: carbs have been given a very bad name by weight loss experts. You may need to cut on carbs while trying to loose weight and fight obesity, but when you workout at the gym, the fundamental source of energy your muscles rely on are the glycogen stores of your body.

If you’re low on carbs, your glycogen stores will be just as low. Go for un-refined carbs like whole grain, whole wheat, brown sugar, etc. carbs should make up about 40 % of your diet.

c. Fats: fats are just as cursed as the carbs when it comes to their image in our eyes. We associate being fat with eating a lot of fat. The truth is we are fat because we don’t burn as many calories as we east, from fat or elsewhere.

But the body needs a healthy amount of fat to function normally. The unsaturated fats found in olive oil and avocadoes are great for keeping the body healthy and nutritionally full. Fats should now be 20% of your diet.

2. Short but Intense: your workout at the gym should be 25 minutes a day, 3 days a week tops! Reason, weight training is intense, it causes tear in your muscles that then have to heal to grow stronger and in bigger mass. Doing this wearing exercise for hours and full week long, will cause muscle damage and muscle injury. You’ll be loosing muscle mass, not gaining it.

3. Rest and Sleep: these count too! Your muscles need a full days’ rest between workout days. They also need you to get at least 8-10 hours of sleep regularly. Remember that the maximum muscle growth occurs when your body sleeps.

Exercise is a part of life and needs to be a regular routine in our life. We can have a healthy body, muscle gain truth and fitness exercises to build muscle the right way.

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Do You Have The Bible Of Quick Muscle Gain?

These days, ladies and gentlemen have no time in their lives to check their diets, resulting in unhealthiness.

As we take in junk food, the food converts into fat and increases our weight.

But people should be required to eat muscle building foods which help you throughout the day, as well as look sexy and attractive.

Quick muscle gain diet is important to those who have no time to exercise everyday, such as professionals.

Good nutritionist can help you achieve a healthy life by providing you a chart or information on good muscle building foods.

Avoiding cholesterols and many other diseases or conditions can be done by reducing the intake of junk weight gaining diet.

To properly check and correct the diet of his/her family, every homemaker should have a chart.

Without a doctor, a chart with calorie values of each food item that you eat and the required amount of calories that have been eaten will help you develop an energetic and happy family.

To help you maintain a diet in your family, we can provide you with one chart for your use.

The chart helping you have more information about the various nutritious values of every good that we take every day is only part one of the entire material.

The chart helps your family improve the ability to carry out their work more efficiently as it helps you prepare food, including quick muscle gaining foods.

Your spouse will be able to work better, and your children will be more attentive and energetic to improve in their academics. Who wouldn’t like to get a good certificate from their spouse?

Remember the chart could help you prepare food for your family in new ways including quick muscle gaining food that helps improve the ability of your children and spouse in carrying out their work efficiently.

Learn more about quick muscle gain. Stop by our site where you can find out all about building muscle fast and what you can do about it.


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Easy Options For You To Gain Six Pack Abs

Do you know why it is so easy these days to see some businessman opening gym or fitness center? Yes you should, it is the fact. Men love to have abs that attractive to women, and gym or fitness center can provide them with the solution. If you are going to have six pack abs now, then you can just visit them.

However, without going to the gym, you could also do some exercises from home. If you feel that you don’t have the knowledge in doing it, don’t worry but please be smart. You can go to the various websites that offer plenty of educational videos that will show you on how to build muscles effectively.

By watching them, you will save your money that you should spend for the gym fees, but it also teach you great ways of muscle exercises. Now, as you browse those websites and also free videos websites like YouTube, your chance to learn to get six pack abs is unlimited. The videos are for your advantages.

But please bear in mind, although those videos are free, it doesn’t mean that the teaching is in high quality. For example, there are videos posted by teenagers who claimed that they have six pack abs in three months by doing the exercises they recommend at the video, do you think their claims can be verified? Sometimes it is not. So, just go with videos that published by build muscles experts or companies.

If this not enough for you and the gym membership fee is still too expensive for you, the next option you have is to purchase six pack abs courses on the Internet. There are plenty of ebooks that you can instantly download right after your purchase that have absolute tips that will work to get you that six pack abs.

The best course you want to pick is the courses that provide you with directions in the form of ebooks, videos, and meal recipes that created only for people who would like to perform six pack abs exercises effectively. If you ever heard a course called The Truth About Six Pack Abs, then you just heard one of the most trusted course out there about six pack abs.

Now if you want to enter the next solution, be ready. Hire a good personal trainer, this is a superb way to finally on direction in getting six pack abs you always wanted. But please bear in mind, hiring them will require you to spend more dollars, and at this stage, you should ready to spend that on monthly basis. If you ready, don’t make anything hold you.

Make sure that you choose experienced personal trainer. They can be easily found at gyms. So don’t just visit one gym to find them. Go to at least five to six gyms to see and meet the best personal trainer. They are not come in cheap but they do deliver results.

Lastly, if the above options are not for you, then this last one might be. You can try to use abs belt such as Contour Abs to build your muscles abs. Try to find more information about this belt before you purchase it.

There are lot of contour abs system articles you can read on the World Wide Web. I also build a website for people to study and comment about Contour Abs.

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Proven Techniques Help You Gain Muscle Mass – Guaranteed!

Every male wants to gain some muscle mass. But, if you want to gain more muscle without using non-natural steroids or supplements, then you will need a well designed working out and diet plan to achieve this goal. You need to think about your schedule and decide how much time you can spend working out as well as making changes to the way you eat. Here, we will give you 4 brand new tips for you to gain muscle mass and shape up.

The Importance of Sodium

Sodium is something that your body needs and it will encourage your muscles to grow by increasing the volume of fluid in your muscle cells. It has nothing good to build muscle, but it can retain water in our body. It can also boost the absorption of amino acids and carbohydrate storage in our body. Since it can increase our cellular fluid, our joint leverage is improved and hence we gain more strength, suffer lesser muscle strains, and soft tissue injuries from weight training. Sodium has another function to improve the responsiveness of muscles to insulin.

Omega-3 Fatty Acids

Eating foods such as fish that contain omega-3 fatty acids is very helpful in allowing you to gain more muscle mass. Salmon, lake trout, mackerel, sardines, tuna and herring are fishes that contain a lot of Omega-3 fatty acids. Foods like sprouts, kale, spinach, walnuts, cauliflower, broccoli, oregano, tofu, soy beans, Brussels sprouts, mustard seeds and flax seeds are all rich in Omega-3 fatty acids. Our muscles will become more sensitive to our insulin after eating these foods, and this gives us more storage of glycogen and puts more amino acids into our body’s muscles. Above biological process is important because it will retain glutamine – an essential nutrition for the metabolism of protein and preventing muscle deteriorating.

Your Resistance Training

Want to gain more muscle mass, and then eating the proper diet is not enough. Resistance training like free weight with dumbbells are necessary while working our. Ancillary should be trained for gaining and building compound mass. Dumbbells are one of the goods muscle building equipments. You can perform a wide range of activities while working out. Gaining muscle mass is easy by using this one piece of muscle building equipment with working out exercise.

Experimenting with Different Exercise Regimes

No one is born with inert knowing of how their bodies respond to varied exercises. One exercise may work for one person while another works better for another person. Exercises that help you gain muscle mass need to be tested. You will find one if you spend some time on testing. But if you want to learn more, there is abundance of sites where you can visit for some great advices on building muscle especially if you have tried but failed in other exercise regimes.

Want to have a perfect body shape? Find the answer at Bodybuilding Decoded and signup for bodybuilding newsletter also check out the honest muscle building program review The Truth About Building Muscle

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Can I Really Gain Muscle Without Gaining Fat?

There are two common fitness goals – to gain muscle mass and to lose body fat. Unfortunately, for the most part, the two goals are at opposite ends of the spectrum.

Building muscle mass is going to require you to take in a surplus of calories because, well, let’s face it, you can’t build muscle out of nothing (unless of course you have some chemical help going on). Losing fat mass on the other hand is going to require you to be in a negative calorie balance because that is what will get your body burning off additional body fat as fuel for its tissues.

Trying to do these things at once is rather counterproductive, and will generally tend not to get you the results that you require.

In order to build more muscle mass, a certain amount of weight gain is unavoidable and necessary, but what you can do is learn the facts about how to control it.

So can you really gain weight without getting fat? When adding muscle mass there are two approaches you can take…

The first idea is generally this…that the more food goes in…the more muscle goes on!

This thinking is heavily flawed. The body can only assimilate so much muscle tissue at once and after it has done so, any remaining calories are simply going to be stored as body fat. Plain and simple. You my friend, are no exception to the rule.

Many guys who begin their training with the ‘bulking up’ theory of a massive intake of calories each day (five thousand and over) will find that after three to six months that they are carrying a fair amount of excess fat weight.

The second option is to adopt a more moderate approach and only eat so many additional calories to support this muscle growth and that’s it. This will allow you to hopefully get as much lean tissue gained as possible without the accumulation of a monstrous rise in body fat.

Now I guess you have a question…how many calories can you have, over and above what you would normally have to keep a stable weight?

Everyone has seen the ads showing the poor little guy who made good, piling on over 20 pounds worth of muscle in six weeks. It is possible, under extreme conditions where he has the best trainer in the world and genetics that Schwartzenegger would kill for, but generally you can expect things to happen rather more slowly.

A naturally trained individual can hope to achieve about half a pound to one pound of muscle per week – if he’s doing everything correctly. If he doesn’t have the greatest genetics or isn’t feeding himself optimally, this will decrease even further. So as you can see, at a measly two to four pounds of muscle growth per month, you aren’t going to be needing to eat insanely high calorie intakes.

The more calories you take in then the more likelihood there is of gaining body fat. The best way to keep a check on your progress is to start by raising your calorie intake by 250 to 500 calories, above your normal, each day. Check out your appearance regularly and if you spot that extra weight coming on as fat, then drop your calorie intake down a touch, until you get it right for you.

Every persons body reacts differently when beginning a weight or muscle gain regime because everyones metabolism is different. As you try to optimise your ‘bulking up’, alter your calorie intake accordingly.

Remember that the more patient you are with your muscle gains and the slower you go, the more time you can spend adding muscle mass and the less time you have to spend dieting off the additional fat you gained – which as I’m sure many of you already know, is not a pleasant experience!

About the Writer: Clare Innes has various lifestyle sites, including one devoted to muscle building You can also check out her Weight Loss site at http://firstforweightloss.com Look out for more lifestyle sites in the ‘First For…’ series, curently under development.


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Muscle Gainer Natural Supplement To Build Body Mass Fast And Gain Weight

At present there are lots of remedial measures available for curing weight loss problem. Intake of muscle gainer supplement is the best recommended remedy for weight loss problems. Choosing the best supplement from thousands of products is not an easy task. Before picking any supplement from market, it is advised to have a look on product ingredients and customer feedback. Using product made out of herbal ingredients reduces the risk of side effects and improves weight gain naturally. It treats the actual cause of weight loss problem and increases body weight as per the height of body. Protein synthesis is found to be as a main factor affecting body weight. Best muscle gainer supplement acts internally and improves protein synthesis safely. This in turn promotes the growth of muscles and increases body weight.

Improving immunity strength is an important health advantage of using best muscle gainer supplement to build body mass and gain weight. It prevents the risk of infectious diseases and enhances the natural health of person. Apart from consuming best weight gain supplement, people those who wish to gain body weight are advised to follow a healthy lifestyle by consuming nutritious diet and doing regular exercises. In order to attain optimum result, people suffering from weight loss problems are advised to intake best muscle gainer supplement after their meals consistently for three to four months duration. Preventing nutritional deficiency is another health advantage of using best supplement to build body mass and gain weight. It supplier adequate amount of nutrients to cells and boosts the overall vigor and vitality of person.

Best muscle gainer supplement to build body mass and gain weight can be described as a blend of micronutrients and minerals. It stimulates the production of human growth hormone and promotes body mass naturally. You can use best muscle gainer supplement to build body mass and gain weight for long period of time even without the prescription of physicians. It improves the appetite level of person and can be used as a natural appetite gainer. Fatigue, a common health disorder found in today’s busy lifestyle can be well controlled by using best muscle gainer supplement to build body mass and gain weight. Potential ingredients included for the preparation of best supplement for muscle gain improves energy production in cells and prevents physical and mental exhaustion.

All the ingredients used for the preparation of muscle gainer supplement to build body mass and gain weight are clinically tested and approved by health practitioners. Many of them have been used for centuries for treating low muscular growth and fatigue problems. Some among the active ingredients used for the preparation of best supplement to build body mass and gain weight include withania somnifera, crocus sativus and carnica papaya. It promotes fat deposition in cells and improves weight gain naturally without any side effects. Regular inclusion of FitOFat capsule in diet also helps in improving digestion and promoting tissue regeneration. On the whole, you can define FitOFat capsule as an overall promoter of health.


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Lose Weight Fast – Four Powerful Tips To Drop Pounds, Gain Energy

You’re overweight. You want to lose weight fast. Perhaps you’ve tried fad diets, and been disappointed. However, you can become slim, healthy and energetic in an amazingly short period of time if you follow these four practical and simple tips.

Here they are:

1. Build more muscle with exercise: muscles use energy

Losing weight is easy: you need to expend more energy than you take in. In essence, this means that you need to eat less, but you already know this.

However, here’s a powerful tip you may not know: while fat is inert, your muscles use energy, even when you’re not exercising. Therefore, exercising to build muscle needs to be part of your weight loss regimen if you want to lose weight fast.

The simplest way to build muscle mass is to use weights. You can go to the gym to lift weights, or you can buy some muscle-building equipment to use at home. You don’t need to do much weight training: even just half an hour every couple of days will turn your flab into muscle.

Combine your weight training with muscle-lengthening exercise, like yoga, so you become lean and taut. Yoga stretches your muscles to that you don’t look bulky.

2. Drink more water before meals

Drink water! This is one weight loss tip you hear everywhere, because not only does water help your body to function better, keeping hydrated is good for your metabolism.

Drink a glass of water before every meal. The water acts as a mild appetite suppressant, so that you feel full faster.

If you get hungry between meals, drink a glass of water and wait 15 minutes. Sometimes when you feel hungry, it’s actually a signal of thirst, which your body misinterprets. If you’re still ravenous in 15 minutes, eat a small piece of cheese, or other form of protein. Protein fills you up.

3. Eat protein at every meal

Protein satisfies you. So aim to eat protein at every meal. You could have an egg for breakfast, and lean meat or fish for lunch and dinner. You don’t have to go the complete low-carb route, but eat some protein (or drink a glass of milk) with every meal.

Your weight training will initially improve your appetite; a good supply of protein ensures that you don’t feel hungry between meals.

4. Avoid weigh-ins

Although it’s tempting to weigh yourself each day, to keep track of your weight loss, avoid this. Limit yourself to one weigh-in every week. Wear the same clothes, and weigh yourself at the same time each week.

Your body is changing as you exercise and eat well, and often your weight loss won’t show up immediately, even though you have lost fat. This is because you’re gaining muscle, and this is a good thing.

Here’s a bonus tip: keep a weight loss journal. Write down what you eat and drink every day, and record your weekly weigh-ins. Keeping a journal is motivating: you can see how much weight you’ve lost, and you can also see what you’re eating – often we eat unconsciously, and your journal will keep you aware.

Fast weight loss is simple and guaranteed if you follow the four powerful weight loss tips above. You’ll be surprised at how quickly the weight falls away, and you’ll love your new shape.

You can lose weight fast with 30 Day Slimmer: get info on fast, healthy diets and easy weight loss on our blog. Subscribe to our ezine and receive a free vegetarian cookery book.


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