Thursday, November 27, 2008

Crossfit "Elizabeth" Workout

Nothing gets you fit and lean faster than "full body" exercises and workouts!

Friday, November 21, 2008

Fitness Motivation: Incredible Fitness Moves

If you can do inverted burpees and muscle-ups, then you know you're really, really, really fit...

Thursday, November 20, 2008

How to Lose 5 Pounds Fast... Without Doing Any Exercise

Want to lose 5 pounds fast... without exercise? Make no mistake about it, exercise is extremely healthy and you should do everything in your power to try to fit in a few workouts every week. You'll lose fat faster and do all kinds of good things for your body.

However, there are times when, for whatever reason, regular exercise is something we just can't fit into our schedule. Using the tips below you could easily lose 5-10 lbs within just a couple of weeks... with exercising at all.

1. Avoid processed foods.

If it comes in a bag or box, you should probably avoid it. This is especially true if it contains refined flours or sugars -- the so-called "white carbs" -- because they spike blood sugar and insulin levels and bring weight loss to a grinding halt.

2. Eat only good carbs.

If you want to lose 5 pounds quickly, you should limit your carb intake to "good carb" foods only. The best carbs you can eat are:
  • fresh or lightly cooked vegetables
  • fresh raw fruits
  • beans and legumes (make sure there's no added sugar ala most "baked beans" recipes!)
Starchy carbs such as grain products (breads, cereals, pastas, etc.), white potatoes, and rice should be avoided, at least for the first couple of weeks. Later, after you've begun to lose weight, they can be "rotated" back into your diet in a way that keeps your metabolism burning fat.

3. Eat a "clean burning" diet.

Focus on getting most of your calories from "clean burning" foods that your body processes efficiently. For most people these include: lean protein, fish, eggs, fresh fruits and vegetables, raw or roasted nuts and seeds, and good fats from virgin olive and coconut oils, avocado, oily fish, natural nut/seed butters, etc.

Try to break up every meal and snack into thirds: 1/3 protein, 1/3 veggies or fruits, 1/3 good carbs (mainly beans and legumes). After just a week on this kind of diet you should begin to look and feel great!

4. Remember healthy habits.

If you want to lose pounds quickly without exercise, you absolutely must follow a few healthy habit rules:
  • get at least 7-8 hours of sleep per night
  • avoid alcohol and drugs
  • eat a small meal or snack every 2-3 hours to keep your metabolism "hot" and avoid hunger
  • drink several large (like 5-8) glasses of water or unsweetened tea per day
These things may not seem very important for fast, healthy weight loss but I assure you they are absolutely vital!

So there you go: the steps anyone can take to lose 5 lbs fast. They are all safe and proven ways to help you lose body fat quickly and in a relatively easy, simple manner. Good luck!

Sunday, November 16, 2008

Good Ways to Wake Yourself Up To Work Out

Morning workouts are great for burning fat quickly and easily. The only problem is waking yourself up and having enough energy to do a short, intense, effective exercise session.

Here are 3 good ways to wake yourself up and boost your energy for exercise:

1. Drink a few cups of green tea. The natural caffeine in green tea is a good energy booster. Plus green tea contains chemicals that actually help your body burn more fat during exercise.

2. Drink a cup of black coffee. Packed with caffeine and antioxidants, black coffee is good natural energy booster. But it must be black as sugar/sweeteners and milk/cream -- or anything else that adds calories -- may interfere with the fat-burning processes during exercise.

3. Take a healthy energy booster. There are a few healthy energy boosters out there are the market that are based on natural caffeine sources, b-vitamins, yerba mate, etc. You might want to consider getting one since they really do give you a big boost of energy and many contain ingredients that help you burn fat even faster.

Thursday, November 13, 2008

5 Tips to Lose 5 Pounds Really Fast

Want to lose 5 pounds really fast? Sometimes the best way to "jump start" a fitness/weight loss program is to go after a relatively small goal first. Make a few simple changes that will result in quick and healthy fat loss.

By taking this approach -- going after a small "win" early on -- you're less likely to feel overwhelmed by the process. Then, after you've built up the motivation and momentum that comes from losing those first 5 pounds, it will be much easier to continue on the path to a lean, fit, great-looking body!

Here we go...

5 Tips to Lose Five Lbs Fast

1. Cut out processed foods for a week.

Try to eliminate all processed foods from your diet for just a week. That, for the most part, means eating nothing that came in a box or a bag. It especially means eating nothing that contains refined sugars, flours, or fats.

I can almost guarantee that you'll look and feel 100% better at the end of the week!

2. Eat an apple before every "big" meal.

Before every "big" meal -- for most people that means lunch and dinner -- eat a large apple. If you don't like apples, pretty much any type of "watery" fruit (e.g. oranges, melon, grapes, etc.) will work. This is a proven diet trick that can help to dramatically reduce appetite and allow you to eat far fewer calories.

More importantly, you'll make better food choices and avoid the calorie-bombs that make it almost impossible to lose those 5 pounds fast.

3. Drink a gallon of water per day.

Water is one of your best friends when it comes to lose pounds fast. Drink lots of it and the process of losing weight quickly becomes much, much easier. Besides revving up your metabolism and boosting your energy, drinking water constantly throughout the day keeps your belly full and greatly reduces hunger.

For best results, try to drink at least a gallon of water per day. You can flavor your water with lemon or lime juice. Also, sugar-free teas -- especially green tea -- are good choices.

4. Snack often.

High-fiber snacks are a great tool for losing pounds quickly. They keep your metabolism boosted and your appetite suppressed, making it less likely that you'll "overeat" at your big meals. Every 2-3 hours eat a small snack that includes protein, fiber, and a small amount of healthy fat.

A handful of nuts and raisins is a good example of a healthy snack. Apple slices dipped in natural (no sugar added) peanut butter is another. Half a sandwich made with lean turkey, low-fat cheese, tomato, lettuce, and 100% whole-grain bread is one more. You get the idea...

5. Do a short morning workout 6 days a week.

Do short, refreshing workouts first thing in the morning, most days of the week. Morning workouts are proven energy-boosters, metabolism jump-starters, appetite controllers, and fat-burners. If you workout on an empty stomach you're more likely to burn some extra fat, since your body will be forced to tap into its fat stores for energy.

The best thing about morning workouts is that they're proven to help people develop the "exercise habit" faster. Research has shown that people who workout in the morning are much more likely to stick with a fitness/weight loss program than people who workout later in the day. After just a couple of weeks, many people begin to "crave" their morning exercise just as much as their morning coffee!

So there you go: 5 tips to lose 5 pounds really fast. These tips are 100% proven to help you lose those 5 lbs quickly and in a healthy way. Give them a try and you'll see just how well they work!

Sunday, November 9, 2008

3 Easy Ways to Boost Motivation Fast

Boosting your motivation and focus is one of the most important steps to losing weight fast. Without ongoing, compounding motivation and focus you're pretty much going to be spinning your wheels, especially after the initial "burst" of energy that comes from starting a new fitness or fat loss program wears off.

Here are 3 easy ways to boost your motivation and focus quickly....

Get mad

Standing in front of a mirror naked... or at least with your shirt off. Grab the big, thick role of ugly flab that's surrounding your midsection with both hands. Take a few minutes to think about the things it's probably holding your back from: mainly a healthy, energetic, live-to-the-fullest life!

Now let your ugly, stubborn flab get you really mad. Use that anger to focus on your goals (see below) and get going!

Get goals

Set goals and remind yourself of them constantly. Have on major overriding positive goal statement that you can come back to repeatedly... such as:

"I am so happy to have lost 20 pounds of body fat by eating right, exercising, and taking the right supplements for just 6 week. I look and feel fantastic!"

Set weekly and daily goals related to healthy eating, exercise, sleep, supplementation, etc.Write your goals down and read them often.This is a proven way to boost and maintain motivation, energy, and focus.

Get some small "wins"

Get small "wins" early and often is key to creating unstoppable motivation. A small win could be something as simple as setting a goal to eat healthy and exercise for one day: tomorrow. At the end of the day, after you've completed your goals, get a calender and draw a line through the day. See how long you can keep this line going. Each day remember to look and the line and remind yourself of the incredible, day by day progress you're making.

This is an incredibly powerful and effective motivation tool. Give it a try and see for yourself!

Friday, November 7, 2008

Lose Fat Fast by Running Up Hills

Looking for the fastest way to lose body fat? Want to know which form of cardio is the best for quick weight loss?

The answer to both questions may very well be hill running.

Running up inclines greatly increases the amount of muscular effort and energy your body uses, compared to running on typical flat surfaces. Basically, running up hills is a very intense form of whole-body cardiovascular exercise that will wear you out and "kick your butt" in a very short amount of time.

Hill running is the ultimate in short, intense, fat-burning exercise!

So go find a hill near your home... preferably one that's not too steep since you don't want to make it too difficult when you first start off. Then spend about 4 or 5 minutes warming up, either jogging in place, jumping rope, or walking up and down the hill at a brisk pace.

After you're thoroughly warmed up, perform intervals by running -- or, if you can, sprinting -- up the hill and then jogging or briskly walking back down again. Do this at least 5-7 times. Each week try to add at least one interval to the workout.

Of course, if you don't have access to hills -- or you just want to be "boring" -- you can always jump on a treadmill and set a 5% incline to simulate hill running.

Learn more:

Why Hill Sprints Are The Fastest Way Of Getting Strong, Fast, And Lean