Why do diets Diets Fail?

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Whу dо mоѕt dіеtѕ fаіl? соnѕіdеrіng thаt hе аvеrаgе Amеrісаn dіеtеr mаkеѕ 4-6 dіеtіng аttеmрtѕ реr уеаr. Clеаrlу thаt mеаnѕ thе fіrѕt…аnd ѕесоnd…аnd thіrd аttеmрt wеrеn’t ѕuссеѕѕful. It’ѕ а vісіоuѕ сіrсlе оf dеmоtіvаtіоn thаt lеаvеѕ mаnу fееlіng lіkе thеу саnnоt ѕuссееd wіthоut ѕuреrhumаn tеnасіtу.

Mауbе уоu аrе rеаdу tо thrоw іn thе (оvеr-ѕіzеd) tоwеl оn dіеtіng fоr gооd.

Dоn’t bе. Tаkе а mіnutе tо lооk аt thе fоur rеаѕоnѕ whу mоѕt dіеtѕ fаіl, аnd thеn fіnd а dіеt рlаn thаt bураѕѕеѕ thеѕе ріtfаllѕ. Sооn уоu wіll fіnd уоurѕеlf оn trасk tо орtіmаl ѕuссеѕѕ.

Lеt’ѕ lооk аt thе fоur kеу fасtоrѕ.

Unrеаlіѕtіс Cаlоrіе Intаkеѕ

Thе “ѕtаrvаtіоn mоdе” mеthоd оnlу ѕеtѕ уоu uр tо fаіl. Bу соnѕumіng ѕо lіttlе fооd, уоur bоdу lіtеrаllу ѕtаrtѕ ѕhuttіng dоwn tо соnѕеrvе fuеl.

Whеn thіѕ hарреnѕ, уоu аrе оn а оnе-wау раth tо а fаt lоѕѕ рlаtеаu. Yеѕ, уоu ѕhоuld lоwеr саlоrіе іntаkе tо ѕее fаt lоѕѕ rеѕultѕ, but уоu nееd tо dо іt іn а wау thаt mаіntаіnѕ уоur “mеtаbоlіс еngіnе”.

Lасk Of Sаtіеtу-Bооѕtіng Nutrіеntѕ

Anоthеr bіg іѕѕuе wіth mоѕt соnvеntіоnаl dіеtѕ іѕ thеу fаіl tо рrоvіdе еnоugh оf thе twо mоѕt fіllіng nutrіеntѕ: рrоtеіn аnd fіbеr. Yоu nееd рrоtеіn tо funсtіоn орtіmаllу. It’ѕ аlѕо brеаkѕ dоwn ѕlоwеѕt, рrоvіdіng thе bоdу wіth lаѕtіng ѕаtіеtу.

Cоuрlе рrоtеіn wіth dіеtаrу fіbеr, fоund іn frеѕh fruіtѕ аnd vеgеtаblеѕ, аnd dіgеѕtіоn wіll ѕlоw еvеn furthеr.

Mаnу сrаѕh dіеt рlаnѕ аrе vеrу lоw іn рrоtеіn. Whіlе thеу rесоmmеnd lоtѕ оf vеgеtаblеѕ, mаnу dіѕсоurаgе thе соnѕumрtіоn оf fruіt.

Bу mаkіng thеѕе twо nutrіеntѕ а fосuѕ оf уоur рlаn іnѕtеаd, уоu саn ѕее fаѕtеr, lаѕtіng rеѕultѕ whіlе асtuаllу еnјоуіng уоur dіеt mеаl рlаn.

Tіmе Cоnѕumіng Mеаl Prер

Whо hаѕ аn hоur еасh аnd еvеrу dау tо mеаl рrер? Nоt mе — аnd dеfіnіtеlу nоt уоu. Yеt, mаnу dіеt рlаnѕ аrе соmрlісаtеd еnоugh tо rеquіrе thіѕ. If thаt dеѕсrіbеѕ уоur dіеt, іt’ѕ nо wоndеr іf уоu’rе fаіlіng.

Altеrnаtіvеlу, уоu wаnt tо fіnd аn аррrоасh thаt gіvеѕ уоu bаѕіс аnd еаѕу-tо-іmрlеmеnt guіdеlіnеѕ thаt hеlр уоu rеаlіzе truе ѕuссеѕѕ wіth уоur рrоgrаm.

Thіѕ рlаn ѕhоuld nоt rеquіrе hоurѕ оf еxtrа еffоrt еасh wееk. In thаt саѕе, іt’ѕ ѕtеаlіng frее tіmе thаt уоu ѕhоuld uѕе tо rеwаrd уоurѕеlf fоr gооd bеhаvіоr. It ѕhоuld wоrk wіth уоur lіfеѕtуlе, nоt аgаіnѕt іt. Whеn уоu fіnd ѕuсh а рlаn, іt’ll bе саkе tо ѕtісk wіth іt.

Lоng-Tеrm Aррrоасh

Chаnсеѕ аrе уоu’vе hеаrd thаt аnу dіеt рlаn уоu uѕе ѕhоuld fоllоw а lоng-tеrm аррrоасh.

Thаt’ѕ еxсеllеnt аdvісе.

Hоwеvеr, іf уоur dіеt рlаn іѕ dеѕіgnеd tо ѕраn mоnthѕ, thіѕ саn bе а mоtіvаtіоn kіllеr.

Fіnd а dіеt wіth а dеfіnіtе dеаdlіnе. Twо wееkѕ іѕ орtіmаl bесаuѕе thаt’ѕ hоw lоng іt tаkеѕ tо fоrm lоng-tеrm hаbіtѕ. Twо wееkѕ іѕ аlѕо а lоng еnоugh tо ѕее gооd rеѕultѕ, but nоt ѕhоrt еnоugh tо ѕtау mоtіvаtеd.

Anуоnе wіllіng tо lоѕе wеіgh саn dіеt fоr twо wееkѕ. Thіѕ іѕ fоundаtіоnаl tо Thе 2 Wееk Dіеt. In mаnу, mаnу саѕеѕ, thе іnіtіаl trаnѕfоrmаtіоn іѕ ѕо rеmаrkаblе, іt рrоvіdеѕ аbundаnt mоtіvаtіоn fоr соntіnuеd fаt burnіng. Suссеѕѕ brееdѕ ѕuссеѕѕ.

Tо hаrnеѕѕ thе роwеrful рѕусhоlоgу bеhіnd Thе 2 Wееk Dіеt, сhесk іt оut hеrе

The 3 Most Common Dieting Mistakes of Women

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A woman on a diet has many suitors. The weight loss world is full of companies and self-appointed experts competing for her attention, often spreading misinformation and making impossible promises.

It’s so predictable. They just want to get into her….pocketbook.

If you’re a woman struggling with weight loss, there’s a good chance you have heard some unreliable information, causing you to make a mistake or two. Just a bit of misinformation can make weight loss seem like a code to crack.

It doesn’t need to be as complicated as it seems. By learning these mistakes, you can quickly unlock your potential and get back to getting results.

Let’s look at four need-to-know weight loss mistakes.

Starvation Diets

If 1400 calories is good, 1000 must be better, right? Wrong. Your body needs fuel to burn fat properly. As strange as it may sound, if you cut your calories back too far, your body will actually begin conserving its store of fat.

Think about wild animals in winter. When they eat less and less each day, the body gets “worried” and prepares itself for continued scarcity of food. Your body is the same. Too little food, and it will preserve its energy stores (i.e. fat) as long as possible. You may experience initial success, but it will quickly plateau.

You want to use a moderate calorie deficit, like the one detailed in the 2 Week Diet plan. This plan ensures your metabolism stays highly active for optimized fat loss.

Overdoing Cardio Training

If there’s one mistake that most women make in common, it’s hours spent on cardio machines. While some smart cardio training (such as sprint training) can be beneficial for fat loss, there’s no need to chain yourself to the treadmill, bike, or elliptical. In fact, doing so can do more harm than good.

Alternatively, what you need is an easy-to-follow weight training program that focuses on key lifts that make you stronger.

Check out The 2 Week Diet workout program if you need assistance in this area. This program will streamline the top calorie burning exercises that firm and tone your body while helping you drop fat quickly.

Over complicating The Process

Finally, the last big mistake that many women fall prey to is over complicated programs. Diet plans with a million rules and regulations only lead to confusion, de-motivation, and eventually giving up.

Simplicity is best. A few smart, easy-to-follow guidelines are most effective for superior results.

Fat loss isn’t rocket science. It boils down to fueling your body with the right food choices and amount of energy. That encourages the body to burn fat cells for energy.

For a complete break down, consider using The 2 Week Diet plan, which has produced amazing results for thousands without making you feel like you need a Phd in nutrition to succeed.

If you see yourself making any of these mistakes, then forgive yourself, make a change, and get on track to a healthier, more energetic future.

My diet isn’t working

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Don’t Be Duped!

— 3 “Diet Foods” Guaranteed to Sabotage Your Health
Are you putting 100% into your diet program, but feel like you’re getting 0 results?

Many people find themselves in this pickle. They work hard, hold on to their diet strategy like bulldog, but fail to see the transformation they wanted. Hopes were high, but the scale just isn’t going downward.

What gives?

Often, the problem is not effort or motivation. The issue is that they are incorporating certain foods in their diet plan that are actually not diet foods at all. The diet industry is big business, and unfortunately many companies market their products as healthy, even though they are counter-productive options.

What are these foods? Here are three problem foods you need to cut from your diet immediately.

Fruit Flavored Yogurts

Fruit flavored yogurts are a favorite among many dieters, but many fail to see them for what they are: pint-sized sugar bombs. Individual yogurt packs have gotten unhealthier and unhealthier, while their reputation as a go-to diet food has regrettably survived.

Next time you’re picking out your favorite yogurt, double check the sugar content. You might be surprised to find there are 15+ grams of sugar per serving.

Of course you can purchase the sugar-free varieties, but then you’ll be consuming unwanted artificial sweeteners, which can be just as bad for you.

Instead, opt for plain Greek yogurt. Flavor it yourself by adding a handful of fresh berries.

Fat-Free Products

Beware of any product marketed as ‘fat free’. These products proudly label themselves as fat-free, and that very well may be true.

But ask yourself, if the fat is removed, what has been added? Time and again, the fat content has been substituted with something just as undesirable.

Often that means heaps of sugar.

If you are trying to lose body fat, sugar is just as bad — if not worse — than fat is.

Protein Bars

The last problem food to be wary of is the protein bar, despite its prevalence in many diet programs and meal plans. These may seem like a great option because they contain protein, but once again you have to look a little closer.

Check that sugar content. Most protein bars have upwards of 15 grams of sugar per bar. Some contain 30 and even 40 grams.

In actuality, these are glorified chocolate bars. While you can buy a few bars with very low sugar content (five grams or less per bar), these will require a little searching.

Sadly, many dieters are blissfully unaware of these three problem foods. Are any of them in your current diet?

If you want to learn the two must-eat foods that will catapult fat loss into high gear, make sure you check out The 2 Week Diet. Highly-readable and conveniently-packaged in PDF form, it has all the best advice you need to correct any lingering misinformation you’ve fallen prey to.

5 Commandments Of Smart Dieting

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To see the best results from any diet plan, you’ve got to know the “Diet Commandments”. These guidelines are essential for superior results. They will take you to the Promised Land, flowing with good health and energy.

Sadly, many dieters miss out on one or more of these rules, and it costs them their success.

Thou Shall Eat More Protein

Of all the foods you might eat while on a fat loss diet, protein is probably the most important. Protein combats hunger, stabilizes blood glucose levels, and prevents lean muscle loss. The result is raised metabolism and accelerated fat loss.

Don’t let your protein intake fall short. Aim to consume some in every meal and snack. For some unexpected sources of protein, consider quinoa, bulgur, avocado, and whole wheat bagels.

Thou Shall Eat Regularly

You may have heard that metabolism increases the more often you eat. That’s somewhat misleading. Actually, the boost you get from a meal is directly related to meal size — eating regularly does help keep hunger at bay.

Feed your body frequently throughout the day to avoid food cravings and energy lows. Those who follow this guideline are more likely to stick to their diet or weight loss program.

Thou Shall Prioritize Fresh Foods

When selecting your foods, remember processed foods are a sin. Eating fresh is a must. In our world, processed foods are around every corner, waiting to cause weight gain and thwart our efforts for a healthy life.

Eliminate processed food and give your diet a major boost. Focus on natural foods, like fresh fruits and vegetables, whole grains, healthy fats and oils, and lean proteins. This isn’t the Garden of Eden—reaching for the apple is the right choice.

You could call this commandment the Golden Rule of dieting. If you make only one change to your diet plan, make this one.

Thou Shall Set Short Term Goals

One diet rule that you should abide by is to continually set short term goals. Think about your strategy in the here and now, not months ahead. If your goals can only be achieved far down the road, it becomes too easy to lose sight of them.

You should also ensure that you put your goals in writing and tell a friend or family member about your intentions. The accountability will redouble your commitment.

Try thinking in two-week segments. Two weeks is generally the period necessary to form good habits, so it’s the perfect amount of time to build behaviors that stand the test of time.

This is precisely why The 2 Week Diet was created. It will help you stay motivated and consistent until good decisions become automatic.

Thou Shall Avoid Fruitless Comparisons

Finally, stop comparing yourself to others. Realize this is your journey. Your body is unique and you won’t see the same results as everyone else, so don’t expect to.

Instead, start comparing yourself today to yourself from yesterday. That will give you everything you need to know. If you improve every day, or hold fast to your diet program, then you are already a success.

Keep these diet commandments in mind. Focus on them and be confident you are building a truly righteous body.

Why Most Diets Fail!

The 3 Week Diet

There’s a simple reason why most diets fail — they do not produce results fast enough.

It’s no fun to eat small portions of food that don’t satisfy our hunger cravings. It’s no fun to go to the gym day after day — and when you are doing all of this and the scale is barely budging, it can be incredibly discouraging.

It can make you want to give up altogether or try a different plan.

Personal trainer and health and nutrition coach Brian Flatt has seen this scenario play out again and again and it has affected the way he approaches weight loss with his clients.

“For a diet to be successful, I truly believe that the diet must produce visible and significant results fast,” Flatt said. “When the dieter sees real results quickly, he or she becomes more engaged. And when I can get the dieter engaged by seeing real results, a ‘snowball effect’ occurs; results get better and better as dieters see themselves getting leaner and leaner.”

To help dieters lose weight fast and avoid falling victim to discouragement, Flatt has created a new diet program that he calls The 3 Week Diet. He is now making this program available online to the general public because of the amazing success his clients have had with it.The 3 Week Diet

“On this program, dieters notice favorable body composition changes in the first couple of days,” Flatt said. “In the very first week alone, dieters are likely to see in the neighborhood of 10 pounds of fat stripped away from their body. Their clothes will be looser, they will feel lighter and they’ll feel 10 times better.”

So why is Flatt’s program able to produce such rapid weight loss?

The 3 Week Diet focuses on providing dieters with only the essential nutrients that their body needs for good health and proper functioning, while eliminating all those nutrients that slow or even stop them from burning fat.

More specifically, the diet program addresses a body’s hormones, and how those hormones affect the body’s ability to burn fat and lose weight. Dieters get a specifically tailored, step-by-step blueprint that tells them what to eat, how much to eat, and when to eat for the absolute best weight loss results.

The program also utilizes several supplements that — in combination with the diet — helps users recruit body fat to be burned for fuel, maintain their lean body mass, and increase their metabolism.

All of this is included in a simple, straightforward, step-by-step presentation that doesn’t require a doctorate to follow.

“It’s true that fast results are the key to sustained weight loss, but a successful weight loss program must also be easy to follow,” Flatt said. “Complicated, overly stringent plans drive people away.”

So to recap, according to Flatt, if you really want to lose weight and keep it off, you need a plan that both produces fast results and is easy to follow.

He believes that he has created that program with The 3 Week Diet. To learn more about the program and determine if it could be the solution that allows you to finally lose weight and keep it off, please Get it Now!.


The 3 Week Diet

Stress Management

Your step-by-step guide to managing your stress!
Are you feeling tired and overworked?
How to finally reduce your stress levels!
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Modern life is stressful, we all know that.

Between the long commute, working crazy hours and
looking after the kids, it’s no surprise that we
are stressed!

But we often put more stress on ourselves that we
have to. You can cut a large amount of stress out
of your life.

Inside our latest guide Stress Free Stress
Management you’ll discover…

* What causes stress (it’s probably not what you think)
* What will happen if you fail to break your stress addiction?
* Where does your stress really stem from?
* How to scale back your workload effectively, without negative impacts
* How to improve your diet and lifestyle to avoid stress
* Discover how to improve your reaction to stress
* and much, much more!

If you want to lead a happier life, reduce your
stress levels and discover how to manage stress
no matter what life throws at you then check out
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To your success,

What is Functional Strength?

What is functional strength?
Functional strength… what’s it all about…
Why you need to build functional strength this year…

Functional strength is just like what it sounds…

It’s about building strength that you can use…

Functional strength training is not about going
to the gym for 10 hours per day, starving
yourself, or focusing only on losing weight and
looking good in a swimsuit…

Sure, with functional strength, a common side
effect is looking and feeling better.

But, the best part about building functional
strength is that you are building REAL strength
and REAL health.

Because virtually everyone can benefit from
building functional strength, I’ve put together a
step-by-step guide that will show you EXACTLY how
to get started and see great results…

If you answer “Yes” to any of the below, you
should seriously consider beginning a functional
strength training program…

* You’ve tried diets and fitness plans in the
past and struggled to “stick with the program”

* You value health over “looking good”

* You want to make a positive change in your
health and strength

* You plan a sport or a do an activity that could
benefit from strength training

* You’ve got some weight you could lose, and you
want to do it the right way… and keep it off

* You’re interested in CrossFit, Kettlebells,
Movnat, or other strength training programs
Click the link below now to get started…


To your health!
P.S. The Functional Strength Guide is incredibly
comprehensive and structured in an easy,
step-by-step format that ANYONE can follow to see
great results. Take action now to get started.


Body Building Anatomy

The anatomy of body building includes knowing what muscles are located where and how they are grown most effectively. It can be confusing, so as you read this article, find a mirror and locate the muscles on your own body. When you are body building, knowing the anatomy of your body can be very, very helpful.

Of course, you know where your neck is. There are two basic neck muscles that you can focus on in your body building. The upper trapezius runs down the back of your neck from the nape of the neck to the shoulder. The levator scapulae runs next to the first five or six cervical vertebrae in your neck.


The trapezius muscles run down your back from the nape of your neck to the waist on either side of the spine. In body building terms, these muscles are referred to as the trap muscles.

The deltoid muscles are located in your shoulders. The anterior delt is in the front part of the shoulder, the middle delt runs down the side of the shoulder, the posterior deltoid muscles runs down the back part of the shoulder. The rotator cuff muscle runs just below the anterior delt from the armpit straight out.

The muscles in your chest are the pectoral muscles.

Your tricep muscles are located in your arms. They run down the sides of the arms from shoulder to elbow. The biceps, on the other hand are located on the inside of the arm. There are also very distinct muscles in the forearms.

Your abs are located in the stomach area – or abdominal region hence their name!

In the legs, you have the quadriceps muscles in the front – or quads. The muscles in the back of the legs are located in the calf, or lower leg, and hamstring which is the upper leg.

Other major muscle groups you will want to focus on include glutes – or the buttocks, the lats which are in the upper back, and the lower trap muscles which is the lower back.

Knowing your anatomy when you undertake a body building program is a very important part of effectively growing your muscles. When you know the various muscle groups in your anatomy, you can build those muscles and concentrate on them during your workouts. In body building, knowledge of human anatomy isn’t difficult when you know what you are looking for. Know your muscles and succeed in your body building goals.

4 Health Problems Of An Obese Child Does Your Child Have Them

Obesity is dangerous enough with adults but the health problem of obese child can be even more frightening because they are showing up much earlier in life. What used to be considered almost exclusively the health problems of middle age are now becoming very common in younger children and teens.

If a child has too much body fat they are considered obese. A child is considered obese if their body mass index (BMI) is in the 95 percentile, or above, for their age and gender. While some obesity can be genetic the vast majority of overweight children are overweight for the same reasons so many adults are: too much of the wrong types of food and not enough exercise.

Just like with overweight adults, obese children are very prone to many health issues:

1. High blood pressure and high cholesterol. These two health issues are the leading cause of heart disease and an obese child is far more likely to have heart disease when they reach early adulthood! Again, what used to be considered more of a middle age ailment will often strike an obese child in their early twenties or thirties. A recent study found that obese children had the same type of plaque buildup in their arteries as what a 45 year old would have.

2. Children who are obese also have a much higher chance of developing onset diabetes. A study found that obese children are up to two times more likely to have diabetes than children of the same age that weren’t overweight. This early onset of diabetes can mean a lifetime of health issues and can frequently cause kidney disease and even blindness.

3. According to the American Academy of Pediatrics up to 35 % of obese children have sleep apnea. This disorder causes someone to stop breathing for a few seconds at a time while they are asleep. Up until recently this was only found in adults. Sleep apnea can lead to many issues, the most obvious of which is not getting enough sleep. This lack of sleep in a child can cause difficulties in school and learning disabilities in a developing child.

4. Depression is also common in obese children. Obese children are often mocked and ridiculed by other kids at school which can lead to low self esteem and eventually behavioral problems and trouble in school.

Childhood obesity is a very serious medical, and emotional, issue and is certainly not something that should be ignored as ‘just a phase’. The good news is that many of the health problem of obese child can be reversed once the child loses weight.

It’s really not as hard as it may seem. Encourage your kid to go outside and play, everyday, for at least 30 minutes. Also getting rid of the fast food and processed food can help a lot. Kids will often mimic what they see their parents doing so you can get a two for one: you can spend more time exercising and eating right which will help your child to develop healthier habits and that way you’ll both benefit as well as share some great together time!

Tight Abs for the Obese

Everyone wants the tight abs look that we see on movie stars and athletes. When people think of how to get tight abs they almost always think of sit ups or crunches. That is only half of the equation though.

The truth is that no matter how strong your abdominal muscles are, if they’re covered by a layer of fat no one will see them. To get great abs you need to combine exercises that will tone your abdominal muscles as well as help you increase your heart rate and lose fat. If your are obese you will have added challenges, but there are some abdominal exercises for obese people that can help.

It’s important to keep in mind that your abdominal area consists of several different muscle groups. You have lower muscles, upper muscles, and oblique (side) muscles. To get a really hot midsection you’ll need to do different exercises so that you are targeting all these areas.

If you are really overweight it may be difficult to get down on the floor and work your abs. Not to worry, though, there are easy ab workouts that you can do standing up, you won’t lose any effectiveness but you will save a lot of wear and tear on your back and knees.

Standing Abs Exercises:

Here are some ideas of standing ab exercises that you can try today. Make sure you talk to your doctor first to make sure it’s OK:

Work on Balance

1. The first standing ab exercise you can try is to stand with your feet shoulder width apart. Raise your arms straight above your head, slowly lower your arms while simultaneously raising one of your knees. Keep your leg and arms at a 90 degree angle, put that leg down while raising your arms back up and alternate the same thing with the other leg. Do at least 30 sets on each side.

Loosen Joints

2. Stand with your legs shoulder width apart. Take a step forward with one leg, carefully lift the leg that is forward a few inches off the floor. Slowly make circles using just your foot – try to keep the leg still and straight. Make 20 circles in one direction then (using the same foot) circle 20 times in the other direction, then alternate with the other leg.

Build Strength

3. Stand with your legs shoulder width apart. Hold a 10 to 20 pound dumbbell in each hand, slowly lean to one side keeping your legs straight  (this move should only involve your side abdominal muscles). After you’ve completed 20 reps on one side, do the other side.

It’s not that easy to learn how to do an exercise just by reading an article. But these standing abdominal exercises I’ve listed above will give you an idea of where to start. Just remember that even if you are very overweight, there are still abdominal exercises for obese people that can help you tone those all important ab muscles.

Talk to your doctor before you start any exercise plan . And if possible find yourself a personal trainer. They can watch you and make sure you are using the proper form. Otherwise you may injure yourself and that will only slow down your weight loss efforts.

10 Ingredients in Weight Loss Pills

Looking for help with losing weight? Help that goes beyond the usual lifestyle changes, portion control advice and exercise routines? Weight-loss supplements touting names like “fat burner” and “thermo max” can be enticing. But do they work? And even more important, in the wake of the Food and Drug Administration’s recent ban on ephedra, are they safe?

In this article, Environmental Nutrition provides a snapshot of 10 of the most popular ingredients currently in supplements for weight loss.

Made from the shells of lobsters, shrimp and other shellfish, chitosan is an indigestible fiber. It is supposed to help weight loss by binding with the fat you eat, blocking its absorption. However, studies do not support this claim. Side effects include constipation and gas. People with shellfish allergies should beware.

Most often present as chromium picolinate, it has been promoted to boost lean mass and decrease body fat. Though study findings have been inconclusive, an analysis of several studies recently concluded that supplementing with 200 to 400 micrograms of chromium picolinate could result in about a 2.5-pound weight loss per week in some people. Other studies have found a loss of body fat and an increase in muscle tissue, with no change in weight. Still others have found no effect at all. Some laboratory studies have raised safety issues, a large number of human studies suggest it is safe.

Citrus Aurantium (Bitter Orange)
This herbal extract is a natural source of synephrine (a compound similar to ephedrine) and the supplement industry’s current answer to the ephedra ban. But there are no published studies to show it is an effective supplement for weight loss. And like ephedra, its side effects include an increase in blood pressure; Environmental Nutrition recommends avoiding it.

Conjugated Linoleic Acid (CLA)
Both animal and human research hints at a possible role for CLA in reducing body fat and increasing lean body mass, but it’s not quite ready for prime time. None of the human studies have been long-term. CLA is currently being studied in combination with chromium picolinate. CLA is found naturally in dairy foods and beef and is generally considered safe.

Garcinia Cambogia
The extract from Garcinia cambogia fruit rind contains hydroxycitric acid (HCA), which supposedly curbs food intake, weight gain and storage of excess calories as fat. However, studies have failed to prove G. cambogia is an effective weight-loss aid. The most common side effects are upper respiratory and gastrointestinal symptoms.

Caffeine is the effective ingredient in guarana plant seeds. Guarana may have a mild appetite suppressant effect over the short term. It was often used in combination with ephedra until ephedra was banned. The potential side effects are those of caffeine overdose—insomnia, restlessness, anxiety or panic.

Hydroxymethylbutyrate (HMB)
HMB is a natural byproduct of the breakdown of the amino acid leucine. HMB supplements are used by body builders in hopes of increasing muscle mass. A few small studies have suggested that HMB increases lean mass and decreases body fat when combined with weight training. However, studies with overweight and obese people are needed.

Plantago Psyllium
Psyllium is a water-soluble fiber from Plantago ovato seeds. Taken before a meal, it may make you feel full, causing you to eat less. While it is proved to aid constipation (that’s how Metamucil works), it has not been proved as an effective weight-loss aid.

Pyruvate formulas boast that they stimulate metabolism and reduce body fat. Pyruvate is found naturally in food and in the body as a result of the breakdown of carbohydrates and protein. Some studies have shown a weight-loss benefit with pyruvate supplements. But the people in the studies also exercised and cut back on calories. Moreover, the dosage used in the studies was high, requiring a handful of tablets each day. Experts say the case for pyruvate to aid weight loss is weak.

Yerba mate
Brewed into a tea, bitter Yerba mate is high in caffeine. Used in combination with other caffeine-containing herbs, like guarana and damiana, it was found in one study to delay stomach emptying time and aid weight loss. The study was short (45 days), so conclusions on keeping the weight off cannot be made.

The Bottom Line

Though all are relatively expensive and none are proved, of these top popular weight-loss contenders, chromium picolinate and CLA are probably the most studied. If you’ve already made up your mind to go the supplement route, you might want to give them a try. Just don’t expect miracles and check with your doctor first.


Making Exercise More Fun

Nothing beats waking up in the morning with the thought of going to the gym to lift weights or jog on the treadmill. After a hard days work, the gym is one place you don’t even want to think about. Sometimes, even the thought of exercising at home with your own equipment can be less than desirable, let’s make it fun.

Sometimes, just trying to get and stay motivated to exercise on a regular basis can be a challenge. No matter how you look at it, exercise can be downright boring and even tedious at times.

So, you may be wondering just how you can get the motivation you need to exercise on a regular basis. If you’ve been wondering what you can do to make exercise more fun, you’ll find some ideas below that just may help to make exercise more fun and a little bit easier.

First things first, you should exercise with a friend. You can challenge each other, help each other out, keep each other motivated and on track, make each other laugh or just make a game out of your exercise programs.

You can also try something different. If you go to the gym each and every day and use the same  piece of equipment or use the same piece of  equipment at home, you should try mixing things up. Reverse your routine or just change the order of your exercises.

Go to a city park that has playground equipment and use the slide, climb on the monkey bars, do pull-ups, hang from your knees, just let your imagination guide you. You don’t always need to follow a strict routine, just get out there and have fun working your muscles.

An outdoor circuit in the park is also something you can try. There are some parks that have circuit courses set up with a planned course where all you have to do is walk or jog to each station and then follow the instructions. If there isn’t a planned course, then you should do a combination of jogging and walking, picking a distance of a couple hundred feet. Jog 100 feet then drop and do a couple of push-ups, walk the next 100 feet and then drop to do sit ups.

You can also ride a bike around your neighborhood or hike on a hiking trail. A walk in the park or around your neighborhood is also a great way to get some exercise. Doing yoga in the park or on a beach is also a nice and relaxing way to exercise both your body and your mind.

Playing a competitive sport is also something you can try. A lot of cities have team activities such as softball, volleyball, tennis, soccer, and so on. These types of activities will not only provide you with good exercise but they will also help you to meet new people as well.

When you exercise, try to picture your muscles getting bigger. Research has shown that if you focus all of your thoughts on the muscles that you are working, they will respond better. Try to watch them work with each repetition as your muscles contract and relax.

As you can tell, there are plenty of ways you can make exercise more fun and interesting. You don’t need to follow the same routine day after day, as you can do many other things to get in some exercise.

The important thing is that you should always try to incorporate exercise in any various form into your everyday life and make these habits fun, the kind of habits that will last a lifetime.

Tips To Lose Weight Fast

Recently, I started a new eating plan. It was really cool too because the foods I ate were healthy and filling (I actually had to eat more food). It was so effective that after just one week I lost six pounds! That’s my tip to lose weight fast, eat right!

I know, not only do we live in a society where we want things fast, we have also been conditioned to think if something is not terribly difficult or time consuming or requires a lot of sacrifice it can’t possibly work.

The truth is, that is a load of garbage in many cases. In reality, simple changes can make a big difference. When you consider that your body is like an engine and it needs certain things to keep it running smoothly, it may make more sense.

So, if you want your body to work the way it’s supposed to work you need to give it what it needs. That, my friend, is the top tip to lose weight fast I can give you.

Here are a few more specific ideas to follow:

1. Make sure you talk to your doctor before you start any type of diet or exercise plan. Only she can know your specific needs and limitations (if you have any). You want to stay healthy so your doctors office is the first place to start.

2. Find a solid, nutritious weight loss plan. Possibly ask your doctor for a recommendation. Find a plan that is sensible and good for your body for the long term. Unless your doctor tells you otherwise, I would personally stay away from “extreme” diets.

Any plan that has you eating a lot of only one type of foods, for example. I’m not a doctor and I can’t say for sure, but this sounds like a dumb idea to me. Like a car engine your body needs many types of foods to keep it running strong.

No one would just put gas in their car but not add oil. The same principle applies to your body. Why would you only eat one type of food, say protein, and ignore the other things your body needs like fats and carbohydrates?

3. Your mom was right, eat your vegetables (and fruit). Part of a balanced diet means more fresh fruits and vegetables every day. Don’t say “I don’t like vegetables”. Everything you “like” or “don’t like” has been learned over time.

We are not born with certain food or drink preferences. We are taught them. You can unlearn what foods you like and what foods you don’t like.

It will take some time, but you can do it. You may never like all vegetables, and no one is saying that you should, but you can definitely train yourself to like some vegetables (the same rule applies to all types of food and drink).

4. Make sure you drink plenty of water everyday. Much of our population is dehydrated. Too many people drink only soda, coffee, sugary sports drinks, etc. You need water. Crisp, clean, cool water. Start drinking more.

Hey, don’t make it harder than it needs to be. You don’t need a supplement or the latest ab gadget, all you need is a sensible diet and exercise plan and these other tips to lose weight fast.

Green Tea And Weight Loss

If you ever go to the store to shop for weight loss supplements, you will find various green tea extracts right next to the other supplements. Perhaps that comes as somewhat of a surprise to you, or maybe you are aware of some connection between green tea and weight loss. It doesn’t really matter either way; what really matters is finding something that is effective at helping you to get rid of some extra pounds. Before you drink green tea or choose a supplement that contains green tea, you should understand why it’s so useful in helping people to lose weight.

There is a lot of anecdotal evidence as to green tea’s ability to help people lose weight. It’s hard to argue with somebody else’s results, but there is always a chance that it was other things that caused them to lose weight. The only way to know for sure is to do scientific or medical studies. That way any potential effects of green tea can be isolated.

Researchers have been looking into the connection between green tea and weight loss, and the results are quite exciting so far. It should be mentioned that green tea contains caffeine, so you should avoid it if you have any health conditions that prevent you from drinking. Also, you should always check with your personal doctor before making any major changes to your diet.

The first exciting finding is that green tea may boost your metabolism. There is evidence that the polyphenols in tea will increase the metabolic rate by as much as 4 percentage points for as long as twenty-four hours. That may not sound like a lot, but anything you can use to your advantage to lose weight is a good idea. It also adds up over time.

The next finding in regards to green tea and weight loss is that it can reduce your appetite. Again, it seems as though the polyphenols help to suppress the appetite. If you feel full, then you won’t fill up on other food that contains a lot of calories.

Another interesting finding is that the caffeine and theanine in green tea seem to regulate how your body absorbs and stores fat. It also regulates blood sugar levels. So, having a cup of green tea during and after each meal can have a positive impact on your weight.

So far we have seen that green tea can boost metabolism, make you feel full and improve how your body stores fat. Those three things, when combined, make green tea and weight loss a good team. It still gets better, though. As long as you don’t anything to it, a cup of green tea is virtually free of calories. That means you can enjoy all of the benefits while sipping a soothing cup of tea and feel good about doing it.

4 Fat Loss Mistakes Most Women Make

If you’re a woman on a mission to burn fat, there’s a good chance you are making one or two (or more) fat loss mistakes most women make along the way. I see it time and time again and yet, few women ever actually crack the weight loss code.

It really doesn’t need to be as complicated as it seems. By learning what these mistakes are, you can quickly put them behind you and get on track to seeing better results.

Let’s look at four fat loss mistakes you need to know about.

Starvation Diets

If 1400 calories is good, 1000 must be better, right? Wrong. Your body needs fuel to burn fat properly. As strange as it may sound, if you cut your calories back too far, your body will just cling onto what fat it does have, making further fat loss feel impossible.

You want to use a moderate calorie deficit, like the guidelines set forth in the 3 Week Diet plan as this will ensure that your metabolism stays revved and you keep burning fat.

Failing To Plan Ahead

Another big mistake many women make is failing to plan ahead. They think about their next meal about an hour before that meal takes place. Often, this is because they’re busy and just don’t have time to do all that cooking.

If you want to see results, however, you need to plan ahead. The trick is using a weight loss program that doesn’t call for overly complex meals that mean you spend hours each day in the kitchen.

No woman can handle that — you have a life to lead. But, with a diet plan that makes planning ahead simple, you will stand a much better chance of sticking with your menu. You should never wonder ‘what to eat’ when hunger hits or you’ll be tempted to eat something you shouldn’t.

Overdoing Cardio Training

If there’s one thing that most women have in common, it’s hours spent on cardio machines. While some smart cardio training (such as sprint training) can be beneficial for fat loss, you really don’t need to chain  yourself to the treadmill, bike, or the elliptical. In fact, doing so can do more harm than good.

Instead, what you need is a basic weight training program that focuses on key lifts that make you stronger.

Check out The 3 Week Diet workout program if you need assistance in this area. This program will go over the top calorie burning exercises that will firm and tighten your body while helping you melt fat quickly.

Over complicating The Process

Finally, the last big mistake that many women make is over complicating their program. They find a diet plan that has a million rules and regulations that they must follow and then wonder why they aren’t sticking with it and it’s not working.

Simplicity is best. With a few smart guidelines that you can easily implement into your life, you can be on track to seeing superior results.

Fat loss isn’t rocket science. It all boils down to fueling your body with the right food choices and amount of energy to encourage the release of energy from body fat cells.

The 3 Week Diet plan will explain how to do this without feeling like you need a PhD. in diet lingo.

So keep these mistakes in mind. If you see yourself making any of them, make a few changes and get yourself on track to seeing better results in the future.