How to Lose Weight Easily & Quickly in 2010

So we've reached the end of another year. Did you reach all (or any) of your New Year's resolutions from last January? If you're still struggling to lose weight and get fit, you should read the tips below. They can help to make the entire weight loss process much faster and easier...

Lose Weight Easily -- 5 Proven Tips

1. Set a goal -- Write down a specific goal with a deadline. Read it to yourself every morning. This simple act is proven to speed up success exponentially (in anything).

2. Focus on fiber -- Eat large amounts of dietary fiber every day. It will reduce hunger and allow you to lose weight much more easily. Eat lots of beans and apples, both of which contain special kinds of healthy fiber that speeds up fat loss.

3. Snack right -- Eat small protein-rich snacks throughout the day. It'll boost your metabolism and keep you from getting hungry, overeating, or making bad food choices.

4. Focus on quality carbs -- Most of your calories should come from protein, healthy fats, and "quality" carbohydrates. Avoid low-quality "bad" carbs completely: refined sugars, white flours, processed junk food, etc. The best carbs for fast, easy weight loss are vegetables, fruit, and beans/legumes. Whole grains and potatoes can be rotated in and out but starches should not be a major part of your regular eating plan if you want to lose the pounds in the fastest way possible.

5. Do smart exercise -- Efficient forms of exercise will make it much easier to lose weight. At the very least, do some brisk morning exercise every day and 2 or 3 full-body circuit workouts per week. Combine strength training and interval-based cardio for best results.

So there you go guys: 5 proven tips for losing weight quickly and easily in 2010. This can be the year that you finally burn off that ugly fat and lose those 10 or 20 pounds. Just use the tips above and you'll be able to get fit in the quickest, healthiest way possible!

VPX Meltdown Reviews Anyone?

As you may know already, VPX Meltdown is a very popular weight loss supplement that has kind of taken the fat loss/fitness world by storm over the past year or so. We've gotten several requests from readers asking for expert opinions and user reviews. Fortunately 2 of our contributing writers have used Meltdown and you can see their short reviews below. If you've used the product or know something about it please be sure to leave your own reviews, opinions, testimonials, feedback, etc. in the "comments" section below.

VPX Meltdown is definitely a unique product. It's also got a lot of marketing muscle behind it, as is almost always the case with VPX products. All diet supplement companies tend to exaggerate but VPX often takes the hyperbole to another level. Of course, they are one of the few companies whose products often live up to the hype. In fact, their fat loss stuff tends to be very, very strong... in fact, too strong for some people who are very sensitive to stimulant-based supplements (ever tried their "Redline" energy drink or capsule??).

VPX claims that a university study proved that Meltdown produces a powerful thermogenic (fat-burning) effect that lasts at last 6 hours and can possibly raise the metabolism significantly up to 8 hours after taking the supplement. That's a pretty long time when you're talking about a simple pill. Also, they claim that people who take VPX can experience 56% more fat oxidation and a 29% boost in thermogenic effect... both of which are huge for an over-the-counter energy/fat-burner product.

But marketing claims are one thing. Actual user results are another. So without further ado we present reviews from 2 VPX Meltdown users. Enjoy...

In the early part of this year I started lifting heavy weights again for the first time in a long time in an attempt to pack on some more muscle mass. I lifted heavy and ate a lot. Some days I took in as much as 5000 calories with lots of protein, fat, and carbs. Needless to say I added a good amount of bodyfat along with the new muscle and so, for the past 6 months, I've been trying to burn off the extra blubber so that people can actually see the fruits of my labor! A friend recommended VPX Meltdown as the best fat-burner he had every tried. I have to say that right away I liked it. It's powerful stuff and it definitely kicks up your energy and strength for intense cardio workouts. I tried taking it on "off" days when I didn't workout but that didn't work out too well. It's just too much stimulation if you're not going to burn off the excess energy (at least for me). In the end I was able to lose about 15 pounds of pure fat in less than 2 months. Definitely the fastest and easiest weight loss I've ever experienced. So in conclusion I would recommend VPX Meltdown for anyone looking for a heavy-duty fat loss supplement. But it's really for people who are doing intense strength training and/or cardio exercise on a regular basis... not couch potatoes looking to lose a couple lbs!

-- Doug Caldwell


I spent over a week researching the best fat loss supplements on the market. After looking at the scientific research behind Meltdown I decided to give it a try. This stuff has some really interesting ingredients you don't see in a lot of products. Some of them concerned me a little because of bad reactions I've heard about other people having (yohimbe and synephrine especially). But I decided to give it a 3-week test run anyway to see if the product was really good as some people say it is. Long story short, it's a butt-kicker. From the first day I could feel the incredible energy and mood-boosting benefits of Meltdown. It killed my appetite and made me fly through tough exercise sessions. Combined with a special high-protein/low-carb diet I was able to lose about 7.5 pounds in just a couple weeks, nearly all of it body fat. Needless to say I'm pretty happy with the results. I would recommend to your readers that they begin with a very small dosage and then work their way up. VPX Meltdown has a very appropriate name. It'll melt down your fat but it'll probably also melt down your brain if you're not careful. Hope you enjoyed this review. Let me know when you post it please. Thanks!

-- Carrie Ring

Have your own VPX Meltdown reviews or comments? Please leave them below!

Lose 20 Pounds in a Month -- The Fastest, Simplest Method

Looking for a simple way to lose 20 pounds quickly? Then you'll like this short article contributed by Candice from Lazy Girl Weight Loss! She shares some very practical tips for burning off extra body fat in the most efficient and simple ways possible. Using the diet and exercise tips below you should be able to lose 10 to 20 lbs in about 4 weeks...

The Fastest, Simplest Way to Lose 20 Pounds in a Month

Let's face it, losing weight is usually a pretty dang difficult thing to do. But the thing is is that most people over-complicate the process of burning fat, losing pounds, and getting fit. Healthy and fast fat loss really comes down to doing a few simple things each and every day. In fact, you could realistically lose up to 20 lbs in the next month by following these very simple steps...

1. Write It Down -- Write down your short-term goal and post it somewhere where you'll see it often. It's important to keep your goal in mind as much as possible if you want quickly, healthy weight loss results.

2. Get on the Simple-Diet Bandwagon -- A healthy weight loss diet shouldn't be complicated. In fact, it should be super-simple. Get most of your calories from unprocessed foods, avoid most processed foods, and completely eliminate refined sugars and "white" flours from your diet. Keep starchy carbs like potatoes to a minimum. Eat plenty of meat, vegetables, nuts, seeds, and raw fruit. Eat frequent small meals instead of 2 or 3 large meals, spaced out about every 2-3 hours, and you won't get too hungry.

3. Do Short, Simple Workouts -- You don't gotta kill yourself in the gym but you should do some simple exercise if you really want to lose 20 pounds in a month. The best form of fat-burning exercise is circuit training that combines simple weight resistance movements with interval-based cardiovascular/aerobic exercise. You don't even need any weights or fitness equipment to get great results... just your own bodyweight and some creativity! A few sets of push-ups, lunges, squats, and pull-ups or inverted rows, combined with some short runs or (if you're already in decent shape) wind-sprints, will completely tax your body's energy reserves and force it to burn off fat in a very efficient manner.

That's it. If you do the things above you will burn off lots of fat while keeping that important lean muscle on your body. And you'll boost your metabolism in a way that will make it easy to maintain the weight loss or even continue dropping pounds if you want to!

To learn even more about fast, healthy weight loss be sure to visit my new blog. Thanks for reading and best of luck in your healthy fat loss endeavors!

- Candice (aka "The Lazy Weight Loss Expert")

Tags: simple weight loss

Lose 10 Pounds of Fat Fast - 3 Powerful Tips

Want to lose 10 pounds of pure body fat fast? The tips below are proven to help you boost your metabolism, burn off fat quick, and protect the vital lean muscle tissue that makes you look sexy and makes it a lot easier to keep the weight off. By using these methods you should be able to lose at least 10 lbs of fat within 4 to 6 weeks....

3 Tips to Lose 10 Pounds of Fat Quickly

KEEP IT CLEAN

Clean diet is the key to fast and healthy fat loss. If you can eat cleanly at least 90% of the time you'll be able to shed weight in a very efficient and safe way. The best diets for fast fat loss are based around lean proteins, good carbs, and healthy fats. Most processed foods and refined ingredients must be avoid for best results, especially sugars and "white" flours. Fried foods, trans fats, and other "bad" fats should be avoided to help lower inflammation in your body and make it easier to drop pounds of body fat.

Quality protein should make up the basis of your meals and snacks. Most of your carbs should be the natural, unprocessed, non-starchy kinds: mainly vegetables and fruits. About 20-30% of your calories should come from healthy fats like extra-virgin olive oil, avocado, fish, nuts and seeds, and unrefined coconut oil. Starchy carbs -- especially grains (breads, pastas, cereals, etc.), rice, and potatoes -- should be eaten only on days you do intense strength training (preferably soon after you finish working out).


CONFUSE YOUR METABOLISM

The human body adapts incredibly quickly to stress. Dieting and cutting calories is a form of stress and the body usually reacts by slowing down its metabolism and, if it goes into "starvation mode", burning its muscle tissue for energy to protect its fat stores. This is one of the main reasons so many extreme diets stop working in a short amount of time. We need to avoid starvation mode at all costs and we also need to try to confuse the metabolism so that it doesn't slow down and stop burning fat.

Some simple ways to do these things include:

-- Keep your protein intake high
-- Drink whey protein shakes every day
-- Make sure you're getting plenty of good fats into your diet
-- Have one huge "cheat meal" every 7-10 (make sure it contains lots of calories)
-- Have a "cheat day" about every 3 weeks (or more often if you're doing lots of strength training)
-- Do short 1 or 2-day juice fasts or "raw food" diets every once in awhile
-- Try cycling/rotating your calorie intake and/or carbohydrate intake in a way that keeps your metabolism off-balance and burning fat


DO METABOLIC CIRCUIT TRAINING

Almost any form of exercise can help you to lose 10 pounds of fat faster. Normal "cardio" training and simple weightlifting can certainly help to speed up the metabolism and burn calories at a quicker rate. But the best exercise for losing fat is probably "metabolic circuit" training. It involves combining full-body strength training with higher-intensity cardio training in a way that literally forces your body to burn up its fat stores for energy while protecting (or, in some cases, even increasing) that extremely important lean muscle tissue.

Metabolic circuit workouts are usually short, 15-40 minute training sessions that involve doing sets of "big" compound strength exercises (think push-ups, pull-ups, squats, and burpees) with bouts of high-intensity cardio thrown in. They tax the body's energy stores in several ways and are super-effective for burning calories and fat. Plus, when done properly, these resistance training-based workouts cause the body to pump out powerful fat-burning hormones (e.g. human grown hormone or "HGH") that allow you to lose fat and pounds even when you're sleeping!


So there you have it: 3 of the best diet and exercise tips for losing 10 pounds of fat fast. By using the tips below you'll be able to burn fat and lose pounds in one of the most-efficient, healthiest, safest, and fastest ways possible.

Good luck and be sure to leave your questions and comments below...

Related:

Fat Loss 101: How to Lose Fat Fast

Video: Metabolic Circuit Bodyweight Training

Looking for the best form of exercise to burn fat and lose weight fast? Anyone who reads this blog regularly knows that we are big fans of "metabolic circuit" training, which involves doing short workouts based around intense sets of full-body strength training movements with brief recovery periods. This form of training is fantastic for burning fat quickly, developing great functional strength, and building sexy lean muscle tissue... all at the same time! Below is a nice video that shows a great bodyweight-only metabolic circuit workout:



If you do that kind of workout just 2 or 3 times a week (and eat a healthy, lower-carb diet) we can pretty much guarantee that you'll lose pounds of flab quickly while toning up your body and dramatically improving your health. Give it a try and see for yourself just how effective this is!

Related:

Metabolic Strength Circuit Training

Tags: bodyweight training

Lose 15 Pounds in 2 Weeks -- The Fastest, Easiest Way!

Need to lose some weight quickly? There come times when we all need to burn off some fat/flab and drop a few pounds in the fastest way possible. Of course, we always prefer to do it in a "healthy" way as well! Below I'm going to show you one of the fastest and easiest ways to lose 15 pounds in 2 weeks. Enjoy...

Cover the Basics

Take a few simple steps to ensure that your energy levels and metabolism are optimal. Make sure you're getting plenty of sleep every night (at least 7 hours for most people). Drink lots of water and sugar-free tea during the day (shoot for 70 ounces or more). Cut out all refined sugars and processed carbohydrates.

Eat a Simple Diet

Eating a simple, natural lower-carb diet is definitely one of the fastest and easiest ways to lose 10-15 pounds fast. Focus on unprocessed foods: meats, eggs, fish, nuts, seeds, fruits, vegetables, beans, and legumes should make up the majority of your calories. Starches (potatoes, rice, etc.) should be kept to a minimum and eaten only after doing strength workouts.


Do the Best Exercise

The best exercise for burning fat fast is interval-based circuit training. Basically you work all or most of your major muscle groups in a way that elicits the best fat-burning, muscle-building results. Combine full-body strength training with HIIT-style cardio exercise into short, intense workouts. You'll quickly begin to look and feel much better!


Take the Most-Effective Supplements

Some supplements can definitely make it easier to lose 15 pounds in 2 weeks. The best options are whey protein powder, omega 3 fats (e.g. fish oil), multivitamins, and natural energy boosters based around green tea extract, yerba mate, and/or natural forms of caffeine. These simple, inexpensive supplements help to keep your metabolism boosted while protecting your body and health during an intense weight loss regimen.


Get a Success Mindset

All fast success requires developing and maintaining the proper mindset. You must know exactly what you want and think about it nearly all the time. You must avoid all distractions and negative influences. You must completely convince yourself that there is no possible way you will fail to reach your goal.

Start off by writing down your goal statement. Something simple is fine, as long as it has a specific goal and deadline. Example: "I will lose 15 pounds in 2 weeks (January 1st) by eating a clean diet, doing efficient exercise, and taking effective supplements!" Read your statement out loud to yourself at least twice a day. Spend some time every day visualizing success. Look at photos and videos of fit, lean, sexy people. Do whatever you need to do to develop a burning desire to burn fat and lose pounds in a fast, healthy way. Remember: mindset and motivation are everything!

So there you go: one of the easiest and fastest ways to lose 10-15 lbs in just 2 weeks. These are extremely powerful techniques that will work if you make an honest effort!

7 Expert Diet Tips to Lose 10 Pounds Fast

If you really want to burn body fat quickly -- and lose 10 pounds fast -- you'll need to focus on eating a very clean and healthy diet. Below are 7 of the best "expert" diet tips for boosting the metabolism, cutting calories, and losing 10 pounds fast. Using these methods you should be able to lose at least ten lbs in the next 2-3 weeks...

1. Do 1-Day Fasts -- Approximately every 10 days do a 24 hour fast where you consume nothing but water, unsweetened teas, raw vegetable and fruit juices, and/or small amounts of whole raw veggies, fruits, nuts, and seeds.

2. Cut the Processed Carbs -- Cut all processed carbohydrates from your diet for the time being. Definitely no sugars or refined grains. After you've lost those first 10 pounds you can begin to rotate healthy processed starches (like whole grain breads) in and out of your diet.

3. Focus on Quality Calories -- Base your meals around quality protein foods, vegetables, beans/legumes, nuts/seeds, healthy oils, and small amounts of fruit.

4. Eat Often -- Eat 5-6 small protein-focused meals per day. This limits your appetite, ramps up the metabolism, and makes it easier to lose 10 lbs fast.

5. Time Your Starches -- Eat natural low glycemic-index starches (like potatoes and oatmeal) only after intense strength training workouts. That way your body can use the calories more efficiently and you'll actually benefit from the spike in insulin production (for muscle gain).

6. Drink Only Water and Tea -- Avoid all drinks with sugars and calories. Drink large amounts of water and unsweetened teas to limit hunger and boost energy.

7. Have a Cheat Meal -- About every 7-10 days have a large "cheat" meal where you eat anything you want. Besides being a reward for strict dieting, these high-calorie meals can help to confuse your body and stimulate your metabolism.

So there you go: 7 expert diet tips for losing 10 pounds. Almost all knowledgeable fitness experts, weight loss gurus, and diet specialists use and recommend these strategies to people who want to burn fat and drop weight quickly. Why? Because the just work!


Related:

15 of the Best Expert Diet Tips

Tags: lose 10 pounds

3 Easy Ways to Lose Weight Fast in Winter

Looking for some easy ways to lose weight fast this winter? People often gain lots of body fat during the winter months, but it doesn't have to bee that way. In fact, with a little bit of strategy you could lose fat, get fit, and have your "summer body" by the beginning of spring. Below are three of the best tips for burning fat fast, dropping pounds, and losing weight in a relatively easy manner... even when everyone else around you is stuffing themselves with high-calorie holiday foods!

1. Eat Before You Eat

Eat a small protein-rich and/or fiber-rich snack about 10-20 minutes before each meal. A simple apple works well. So does a small bowl of vegetable soup, a small whey protein shake, or a handful of roasted nuts. These healthy natural foods will help to kill your appetite just enough to keep you from overeating or giving in to food cravings (extremely important during the holiday season!).

2. Drink Lots of Water

Make your water bottle your best friend and carry it with you everywhere. Sip from it all day long. Try to drink at least 70 ounces of pure water and/or sugar-free tea per day. Not only will you be less hungry, but you'll have more energy and a healthier/faster metabolism. All of that adds up to faster easy weight loss.

3. Get the Exercise Habit

Winter is a great time to develop an "exercise habit" that will allow you to burn off body fat and lose weight quickly. Exercise is a natural mood booster that is amazingly easy to become "addicted" to. People who exercise nearly every day are often able to avoid the winter blahs that hit so much of the population every year. The trick is to start small and build from there. Begin with 10 minutes of brisk walking in the morning. Every day add a few minutes or up the intensity a bit. Within about 2-3 weeks your morning workouts should become like your morning coffee: an automatic habit that you can't do without!

So there you go: 3 of the best tips for losing weight in a fast, easy way this winter. You'll get a lot of fitness and health benefits from them if you make them a part of your weekly routine!

Tags: easy weight loss

The Best Way to Eat to Lose 5-10 Pounds Fast

Need to lose 5 to 10 pounds really fast? Looking for the best diet plan for fast, healthy weight loss? The tips below will show you one of the most-effective ways to eat to lose 5, 10, or even 15 lbs in a matter of days. Give it a go and see how well this healthy diet plan/eating system works for you...

1. Do a 1-day "raw foods" diet

Jumpstart your weight loss progress by doing a simple 1-day "raw foods" diet. For a 24-hour period consume nothing but fresh, raw foods: mainly raw vegetables, raw fruits, raw nuts, and raw seeds. You can also do a simple raw juice fast if you have access to a quality juicer. This will cleanse your system, detox your body (especially the colon), flush out accumulated waste products, boost your energy, and help you get into the right mindset to lose 5 to 10 pounds fast!

2. Get on a paleo-style eating plan

Cut out almost all processed/refined foods and begin to eat mainly whole, natural, unprocessed "paleo" foods: mainly meats, eggs, fish, veggies, fruits, nuts, and seeds. These are the healthy foods our bodies are designed to thrive on and they will help you to lose fat and pounds quickly. You should also eat lots of beans and legumes since they contain high-fiber "good" carbs that help to control hunger and speed up weight loss. Finally, try to drink at least 70 ounces of water and sugar-free tea per day to help boost your metabolism and keep hunger to a minimum.

3. Eat every 2-3 hours

Starting with a healthy breakfast, eat a small, protein-based meal or snack about every 2-3 hours during the day. This will speed up your metabolism, suppress your appetite, keep food cravings under control, keep your energy levels stable, and make it much easier to lose 5-10 pounds fast. This eating style is proven to help anyone lose fat and inches in a faster healthier way!

So there you go: one of the best diets/eating plans to lose between five and ten lbs. By using the tips above you should be able to lose at least 5 pounds in the next week or two.. and then continue to easily lose body fat and inches for several weeks longer!

Tags: best diet

Get "Six Pack" Abs -- A Fast, Healthy Way

Lots of people want to lose fat fast and get "six pack" abdominal muscles in a minimal amount of time. In fact it's one of the hottest topics in the world of fitness. Well-defined abs have become almost like status symbols in today's society. 6-pack abs can only be obtained by having very low body fat levels (under 10% for most people) and well-toned lean muscle tissue, at least in the abdominal/core area. Below we're going to outline a relatively simple way to burn off your extra fat, lose several unwanted pounds, build and tone those stomach muscles (and the rest of your muscles while we're at it), and get six-pack abs in the fastest and healthiest way possible...

1. Get a Game Plan -- Unless you have incredible genetic potential (the kind about 1 in every 100,000 people have), you're not gonna be able to just "wing it" and then somehow end up with great-looking, toned abs. You've got to set some specific goals, create or find a step-by-step fitness/exercise/diet plan, and then stick to that plan closely for several weeks or possibly even months. Weekly and daily "to do" lists are extremely useful until certain important actions (exercise, diet, etc.) become automatic habits.

2. Get On a Lower-Carb, "Natural" Diet -- Diet is about 75% of the solution when it comes to fast, healthy weight loss. Most people's bodies don't handle processed carbs and even some starchy carbs very well. You'll get six pack abs much faster if you cut out refined sugars, processed flours, white potatoes, and most grains from your eating plan. This will cut calories safely while helping to get your blood sugar and insulin levels down and stabilized.

Focus your meals around quality proteins, nuts/seeds, vegetables (especially the green and leafy variety), beans/legumes, small amounts of fruit, and a decent amount of healthy, unrefined fat (think virgin olive oil, avocado, and natural peanut butter). If you can get at least 90-95% of your weekly calories (cheat meals or OK) from natural, unrefined foods you'll be able to burn fat, get rid of that stubborn belly fat, and get those well-defined 6-pack abdominals in a very quick way.

3. Do Short, Intense Workouts Often -- Getting abs isn't all about just doing "ab workouts". In fact, ab-specific exercise (crunches, sit-ups, leg raises, etc.) should only be a compliment to the best form of fat-burning exercise out there: full-body, interval-based, circuit training. Short, high-intensity workouts based around brief "intervals" of strength training and cardio exercise will literally force your body to burn up its fat stores for energy while adding lean muscle tissue and allowing you to get to the low bodyfat percentage necessary for sexy tummy muscles.

So there you go: a simple outline of the steps you can take to get six pack abs in a fast, healthy, safe, and efficient way. A good plan, natural diet, and smart exercise routine is truly all you need to get the lean, sexy, toned body you want!


Learn more:

Get Six Pack Abs Fast -- Exercise & Diet Tips

Tags: six pack abs

The Burpee/Pull-Up/Sledgehammer/Tire Workout

Below is more evidence that you don't need a bunch of fancy/expensive exercise equipment in order to get a fantastic full-body workout that burns fat fast, builds lean muscle tissue, and dramatically increases functional strength. All you need is a sledgehammer, an old tire, a pullup bar, your own bodyweight, and some creativity...



Good stuff!

Tags: functional fitness

Lose 10 Pounds in One Week -- The Best Method

Looking for the best way to burn fat fast, get rid of some flab, and lose 10 pounds in as little as one week? Then you're in the right place! Below I'm going to outline one of the most effective and efficient ways to drop up to 10 lbs in about 7 days. And it doesn't require you to starve yourself or exercise like a maniac. It also doesn't involve any expensive diet supplements or dangerous "weight loss" pills. All it takes is a very simple diet, a little bit of super-efficient fat-burning exercise, and a few cheap "shortcut" supplements. Here we go...


5 Steps to Lose 10 Pounds in One Week

Step 1: Cover the Basics

There are certain fitness "basics" you need to cover if you want to be able to burn fat and lose 10 pounds fast. First, you gotta get enough sleep. It's extremely difficult to lose weight efficiently when you're always tired, for a variety of reasons (including the fact that your body starts pumping out metabolism-killing "stress" hormones). Most people need at least 7 hours of quality sleep per night, but 8 is even better!

Also, you need to be well-hydrated if you want to have a healthy metabolism and enjoy high energy levels. At the very minimum, try to drink 70 ounces of pure water and/or unsweetened tea per day. Your body will thank you, you'll feel great, and it will be much easier to lose weight quickly.

Finally, you need to keep the "bad" things to a minimum, especially alcohol and drug consumption. When you drink, your liver literally stops the fat loss processes going on in your body so that it can focus on processing the alcohol and detoxing your body. One glass of red wine with dinner is OK but any more than that and you'll be significantly hurting your weight loss progress.


Step 2: Boost Your Metabolism (and Energy!)

Boosting your metabolism and energy is vital for fast, healthy fat loss. Higher energy and a "hot" metabolism make it so much easier to drop those 10 pounds quickly. Start by drinking a large tumbler of water first thing upon waking, at least 16 ounces. It'll clear your head and jumpstart your energy. If you need that caffeine kick, also drink a couple cups of sugar-free black or green tea. You can also consider taking a healthy energy booster that contains B vitamins, natural caffeine, yerba mate, or a combination of the three (best choice IMHO!). If you must have your morning coffee to get going, at least avoid sugar and artificial sweeteners (stevia and xylitol are two good natural sugar alternatives).

Next do about 10 to 15 minutes of light exercise. Fast walking or light jogging is fine, as long as you break a sweat and get your heart pumping a bit. You just want to get your metabolism kicked into gear and give yourself a healthy energy boost. Plus, it's been proven that people who do some form of exercise first thing in the morning are much more likely to stick to a good fitness routine and healthy diet over the course of the day!


Step 3: Eat a Modified-Caveman Diet (AKA "The Best Fast Weight Loss Diet in the World")

If you want to lose 10 lbs in a week, you're gonna have to follow a strict diet based around healthy, unprocessed foods. This will reduce calories and, more importantly, help to stabilize your blood sugar levels and insulin production. One of the best options is a "modified-caveman" or "paleo" diet. It basically involves eating mainly the kinds of natural foods that humans can hunt or gather in the wild. Lean meats, fish, eggs, nuts, large (non-grain) seeds, berries, root vegetables, etc. Purely quality proteins, good carbs, and healthy fats. At the very minimum, get at least 90% of your calories during the week from proteins, veggies, raw fruits, nuts, seeds, and healthy oils like extra-virgin olive oil and unrefined coconut oil.

Also, you can eat plenty of beans and legumes due to their appetite-suppressing high-fiber content and low glycemic index counts. You can also eat small amounts of low-fat dairy -- such as mozzarella cheese made from skim or low-fat milk -- since there is quite a bit of evidence that calcium is important for weight loss. FYI, this is where the "modified" part comes in, since beans/legumes and dairy products are not typical paleo-diet foods.

Obviously, all junk foods must be avoided. In fact, any processed food that contains refined sugars, flours, or fats should be cut out. Grains, potatoes, and other starches should also be avoided during this time. All of these foods spike blood sugar levels, cause your body to pump out insulin, and basically shut down fat-burning. Yes, what we're talking about is a type of "low-carb" diet (or lower-carb at least, since you can eat fruit). But, if you really want to lose those 10 pounds fast, you should be able to stick to it for a week!

One of the best ways to eat to lose pounds fast -- without going hungry or suffering extreme food cravings -- is to eat several small meals and snacks throughout the days instead of 2 or 3 big meals. In fact, many bodybuilders, fitness models, and athletes eat a small protein-based meal or snack about every 3 hours during waking hours. Many top nutrition experts recommend following a "6 meals a day" plan because it's an effective way to boost your metabolism, keep insulin and blood sugar levels steady, maintain high energy, and minimize hunger/food cravings all at the same time!

No matter what, remember that diet is 3/4 of the solution when it comes to healthy and safe "rapid" weight loss. If you eat (or drink) lots of processed, refined sugars, "white" flours, artificial chemical-laden junks foods, etc you will NOT lose weight quickly. For the best/fastest results you must eat an extremely clean diet based around high-quality proteins, healthy fats, and good carbs with LOTS of water for optimum metabolic function.


Step 4: Do Metabolic-Burst Exercise

Forget the long, boring, painful, and largely ineffective "cardio" workouts. Typical cardio, by itself, is not going to help you lose 10 pounds in one week. A much better, more-efficient option is to do "metabolic-burst" workouts. These are short (approximately 20-40 minutes), higher-intensity workouts based around full-body strength training exercise and interval-based cardio exercise. Put simply, intervals are brief bursts of high-intensity activity followed by short "active recovery" periods.

A very simple example is a light jog that involves doing a set of 5-30 reps (depending on your personal conditioning level) of bodyweight resistance exercises (e.g. pushups, squats, lunges, pullups, etc.) every 90 seconds for about 20 to 30 minutes. This kind of strength training/cardio combo workout is proven to burn more calories than typical workouts while also causing powerful metabolic and hormonal changes in the body. When you do both strength/resistance training and interval-based cardio exercise on a regular basis you create the ideal fat-burning conditions inside of your body. In fact, you'll literally burn fat and build lean muscle tissue while you sleep!


Step 5: Shortcut Supplements

There are a few low-cost diet supplements that can really help to speed up the weight loss process and allow you to lose 10 pounds in the next week. They include whey protein powder, omega 3 fat supplements (e.g. fish or krill oil), and a high-quality multivitamin formula. All of these powerful supplements are proven to assist in healthy weight loss, mainly because they help to cover all nutritional bases and can assist in faster recovery from tough workouts. At the very minimum, take a decent multivitamin/multimineral formula to make sure your body and metabolism has everything necessary for fast, efficient fat loss.


So that's pretty much it! Now you know one of the best ways to lose 10 pounds in one week. If you stick to these techniques very closely you will definitely burn fat, lose weight, drop pounds, and reduce inches from your belly, hips, thighs, etc. And you'll do it in a fast, healthy, safe, and highly efficient way.

Good luck and make sure you leave your questions, comments, and tips below!

12 Cheap Fat-Burning Foods

You don't need to spend a lot of money on healthy fat-burning foods in order to lose weight in a fast, easy way. Sure, some of the healthiest foods are a little expensive (e.g. organic fruits and grass-fed beef) but there are also dozens of ultra-healthy, nutrient-dense, "weight loss" foods that can be had for about a dollar per pound or less. Here are 12 examples...

Eggs -- A protein "superfood" packed with important vitamins, minerals, and good fats (if you don't throw away the valuable yolk!). And yes, the plain white (read: cheap!) varieties are just fine.

"Whole Fryer" Chickens -- Yes you gotta chop 'em up yourself (which is a good workout anyway) but it's worth it for all the high-quality protein you get!

Ground Beef -- An inexpensive, quality protein that can be used in dozens of tasty recipes.

Nuts & Seeds -- Sometimes you gotta search but these nutrient-dense foods can be had for little money and they make the perfect appetite-suppressing snack. Look for "in-the-shell" varieties to save money and give your hands/fingers a great workout.

Apples -- Full of vitamins, minerals, and hunger-killing fiber.

Grapes -- The red, blue, and black varieties are full of healthy antioxidants and fiber.

Bananas -- One of the most convenient snack foods, especially when combined with a healthy protein like natural peanut butter or a handful of roasted nuts and seeds.

Diet Plums/Prunes -- One of the healthiest antioxidant-packed foods you can eat that's also a natural appetite suppressant and bowel/colon cleanser.

Dry Beans -- A true "superfood" that kills the appetite and should make up a large part of your weekly calories.

Carrots -- A vitamin-rich veggie that makes a great snack when paired with a healthy protein and/or fat.

Rolled Oats -- One of the few whole grains that should definitely be a part of any rapid fat loss diet.

Brown Rice -- Another low-GI starchy carb that can be incorporated into a fast weight loss eating plan.


So there you have 'em: 12 cheap "fat-burning" foods you should be eating on a regular basis. These inexpensive foods are all nutritional powerhouses that provide the protein, vitamins, minerals, and healthy fats you need to lose weight in a fast, healthy, safe, and easy way!


Learn more:

The 20 Healthiest Foods for Under $1

Tags: healthy food

Parkour Bodyweight Strength Workouts

Want to get super-fit, strong, and flexible... and have a lot of fun at the same time? Then try a Parkour bodyweight workout. You'll burn LOTS of calories, get rid of body fat quickly, build lean muscle, increase functional strength, and really confuse your body... forcing it to adapt (and improve itself) fast!

Check out this video:

Tags: Parkour, bodyweight exercise

The Fastest Way to Lose 10 Pounds of Body Fat

Want to lose 10 pounds of body fat in the fastest way possible? Then follow these simple steps:

1. COVER THE BASICS -- Sleep and water. You need a lot of both in order to burn fat and lose weight quickly. Both are vital for a strong metabolism, high energy levels, and ideal "fat loss" hormone production.

2. CUT THE CARBS -- Cut all processed carbs out of your diet. Replace them with natural unprocessed carbs like vegetables, raw fruits, beans/legumes, nuts, and large non-grain seeds. You'll cut calories, stabilize blood sugar and insulin, and greatly improve the way your body metabolizes fats and calories

3. EAT LIKE A CAVEMAN -- Get most of your calories from "paleo" or "caveman" foods. Meats, vegetables, nuts, large seeds, and small amounts of raw fruit. Avoid grains and white starches like white potatoes and white rice. You'll lose 10 pounds in a month with this method alone!

4. DO SHORT, INTENSE WORKOUTS -- The fastest way to burn fat and lose weight is to do short, intense workouts based around interval-training. You should combine strength training and cardio exercise in a way that forces your body to burn fat quickly yet hold onto vital lean muscle tissue.

5. TAKE THE BEST SUPPLEMENTS -- The best supplements for fast weight loss include whey protein powder, multivitamins, omega 3s/fish oil, green tea extract, and possibly a good energy booster with B vitamins and natural caffeine sources (to speed up fat metabolism during workouts).

That's pretty much it: the fastest way to lose 10 pounds of fat. If you closely follow the steps above you could lose 10 pounds and several inches within about 3 or 4 weeks. Give it a go and see how great you feel!

Fast & Easy Weight Loss: 10 Quick Tips

Losing weight doesn't have to be very difficult. Fast and easy weight loss really just comes down to staying focused on your goals, eating a healthy and "filling" diet, and doing the right kind of "interval based" exercise for rapid fat loss.

Here are 10 quick tips for fast and easy weight loss success:

1. Write down your goal and review it several times per day. Something like "I will lose 10 pounds by January 1st by eating well and exercising regularly!" is fine.

2. Spend a few minutes each morning visualizing success in order to get yourself in the right mental state.

3. Keep track of the many small actions you take each day. Use techniques to create powerful momentum and turn those actions into permanent habits.

4. Do some vigorous exercise (at least 10 minutes) first thing in the morning almost every day.

5. Drink a large tumbler of water first thing in the morning to clear your head and boost your energy.

6. Consider drinking an energy-boosting tea or taking a healthy energy supplement first thing in the morning before your exercise and/or before working out.

7. Do several full-body workouts per week. Keep them short and base them around higher-intensity intervals. Combine both strength training and cardio exercise.

8. Eat a diet based around 90% unprocessed foods. Avoid all processed and refined sugars, flours, and fats. Consume some protein with each and every meal and snack.

9. Eat some high-fiber, low-calorie food (like a large apple) about 10 minutes before every meal. This will suppress your appetite naturally make it much more easy to control what and how much you eat.

10. Take whey protein, omega 3 fats, and a high-quality multivitamin to cover your protein, healthy fat, and vitamin/mineral bases.

These are proven fast and healthy weight loss tips. If you want to stimulate your metabolism and drop pounds the quick, healthy way you should incorporate them into your fitness plan!


Related:

Fast, Easy Weight Loss Tips from AOL

Tags: easy weight loss

Fast and Easy Weight Loss in 5 Simple Steps

Looking for a really fast and easy weight loss solution? Then follow these 5 simple steps...

1. Get energized -- If you have energy, it will be much easier to lose weight in a fast, easy, healthy, and safe way. First, get enough sleep. Second, drink lots of pure water. Third, avoid simple sugars and most processed carbohydrates and fats. Finally, boost your energy with health things like green tea extract, special energy teas, yerba mate, natural caffeine sources, black tea, sugar-free coffee, and healthy energy supplements containing B vitamins, ginseng, guarana, etc.

2. Kill your appetite -- Certain foods can suppress your appetite naturally and make it much easier and faster to lose fat. The best choices are fiber-rich fruits and vegetables. Grapefruit has especially effective hunger-suppressing and fat-burning properties. Cabbage and cabbage soup are natural appetite fighters. Nuts and seeds fill you up and satiate you without adding bad calories.

3. Focus on protein -- Base your meals and snacks around lean protein. You'll fill up faster, avoid hunger, and boost your metabolism naturally. Protein is the hottest-burning macronutrient since it requires lots of calories just to digest and process. Plus it provides the amino acid building blocks for lean muscle tissue.

4. Do short, vigorous workouts -- Don't spend hours doing "torture" cardio workouts. Instead do short 20-40 minute workouts based around intervals. A full-body workout involving bodyweight exercises (like pushups, pullups, squats, etc.) and HIIT-style cardio is an extremely powerful way to burn fat, stimulate muscle growth, speed up the metabolism for hours, and help you look and feel great.

5. Take "fast and easy" supplements -- Some supplements really can help when it comes to easy, fast, and healthy weight loss. They're convenient and they provide the vital nutrients your body needs to maintain a "hot" metabolism and continue dropping pounds as fast as possible. Some of the best choices are whey protein, omega 3 fats, green tea extract, high-bio-availability multivitamins, and natural fiber appetite suppressants (e.g. hoodia and glucomannan).

The BEST Diet to Lose 10 Pounds Fast

Looking for a good, healthy, and simple diet to lose 10 lbs of fat fast? Then you'll enjoy this blog post. Below I'm going to outline some extremely effective techniques for losing weight quickly through healthy dieting. Diet is at least 75% of any weight loss program, and by using the methods below you almost can't help but lose fat quickly and relatively easily!

Lose 10 Pounds Fast -- The Best Diet Tips

1. Cut sugars and most processed foods out of your diet.

2. Consume large amounts of vegetables, raw fruits, beans, and legumes. Try to eat mainly low-GI "good" carbohydrates.

3. Focus your meals and snacks around lean proteins.

4. Eat 5-7 small meals and snacks per day.

5. Don't drink calories... stick to water and sugar-free teas, sodas, and soft drinks.

6. Limit your intake of starches to specific times when your body can use them well (such as immediately after a strength-training workout).

7. Eat plenty of healthy fats -- especially unprocessed ones like nuts, seeds, and fish -- and avoid bad ones, especially highly refined oils.

That's it. If you stick to the above rules closely, you definitely will lose 10 pounds within a short amount of time. Most likely a month or two. Don't try to starve yourself. In fact, you should try to eat a pretty large amount of food in order to avoid hunger and food cravings... and also to help speed up your metabolism. But again, you must stick to the rules above... especially the ones regarding cutting sugars/processed foods and limiting starchy carbs.

Here's one more "best diet" tips: plan and prepare ahead of time. That is, plan your daily and weekly meals beforehand and prepare your food so that you always have healthy meals and snacks close by and ready to go. You'll make better food choices and avoid the temptations of fast food restaurants, convenience stores, hot dog stands, etc. This strategy alone can totally transform your eating habits and make it much easier to lose those 10 pounds fast!

So that's pretty much eat: a few of the best, most-effective, and 100% proven dieting/eating tips for losing fat and dropping pounds in a fast, efficient manner.

Tags: best diet to lose weight, lose 10 pounds fast

A Simple Way to Lose Fat Fast With a Natural Diet

Want to burn fat and lose weight fast? Then forget about typical "low fat" or ultra low-calorie "starvation" diets. Those typically only lead to lagging energy, slow metabolisms, and sometimes serious health problems. The best way to lose fat quickly is to eat plenty of healthy fat and quality protein, along with a good amount of fiber-rich good carbs, while cutting out processed sugars and refined carbohydrates.

Throw in some of the best forms of fat-burning exercise and you'll begin to lose weight in a very efficient and rapid way. Using the 3 powerful tips below you could lose 10, 20, or even 30 pounds in the next few weeks...

A Simple Plan for Natural Weight Loss Through Healthy Eating & Smart Exercise

1. Eliminate processed and refined sugars, grains, and carbohydrates from your diet. Get most of your carbs from fibrous plants foods, especially vegetables, raw fruits, and beans/legumes. Also eat plenty of quality protein every day.

2. Eliminate bad fats from your diet. All hydrogenated oils must go, as well as most vegetable and seed oils. Fried foods should be kept to a bare minimum. But do eat plenty of good fats: olive oil, coconut oil, fish oil, avocados, whole nuts and seeds, whole eggs, sardines, grass-fed beef and other naturally-raised meats. These natural, unprocessed fats will make you feel great and help you lose weight fast!

3. Do interval-based resistance training and cardio exercise often. Brief, vigorous workouts based around short bursts of high-intensity exercise are without a doubt the best form of exercise for burning fat and lose weight quickly.

That's it: a simple way to lose weight naturally using healthy dieting methods and the most efficient forms of exercise. It really comes down to mimicking what our ancestors did. Simple eat natural unprocessed foods and do brief but intense bouts of activity. You'll feel great, have good health, lose weight quickly, and keep it off for good...

Tags: natural weight loss, simple way to lose fat

Bodyweight "Run and Gun" Workouts

Want an incredible fat-burning, full-body muscle-blasting workout that you can do just about anywhere? Looking for the best exercise to lose weight fast?? Then go jogging and, once your muscle are warmed up, do at least a couple sets of 4 or more of the following exercises...

Wind sprints.
Stairs/steps running.
Hill sprints.
Jumping.
Pushups.
Explosive pushups.
Burpees.
Pullups.
Muscle-ups.
Bodyweight squats.
Rock climbing.
Plyometric box jumps.
Hand-stands.
Inverted rows.
Leapfrog burpees.
Pistol squats.
Just about any interesting bodyweight exercise you can think of that utilizes the things around you.

A jog combined with several intense sets of bodyweight exercises like the ones listed above is possibly the single most effective fat loss workout you can do. I call them "Run and Gun" workouts. You should give them a try if you want to burn fat and lose weight fast, in a way that will explode your metabolism and add lean, toned, sexy muscle to your body quickly! Just make sure you're always moving and keep rest to minimum. Absolutely no sitting or standing around!

Check out this great video of a fantastic run and gun workout example routine being done in the city of Philadelphia:



Just incredible!

- JCP

p.s. Thanks to Mark's Daily Apple (a fantastic "primal" fitness blog you should check out!)

Tags: best workout for fat loss, fat burning exercise, bodyweight training

Lose 10 Pounds -- The Fastest Way

Want to lose 10 pounds quickly, burn off fat, and feel a lot better in a matter of weeks? Then use the proven techniques below...

1. FOCUS -- Without a doubt, the fastest way to lose 10 pounds is to focus all your energy on burning fat, while maintaining a strong metabolism and good health. Focus is a must for quick fitness results.

2. GO ALL OUT -- Don't just do one or two things... do everything you need to do in order to get rid of those 10 lbs. This includes eating a clean diet, doing efficient fat-burning exercise, getting plenty of sleep, and drinking lots of water.

3. DO A JUICE FAST -- An occasional juice fast or "raw foods" diet is a great way to give your body a break, detox your organs, flush out your system, boost your energy, and lose up to 5 pounds very quickly.

4. BOOST YOUR ENERGY -- Energy is a big component of fast, healthy weight loss. Protect and boost your energy by getting plenty of sleep, drinking lots of water, and avoiding processed/refined sugars and carbohydrates (e.g. junk foods, "white" breads, soda, etc).

5. EAT THE BEST DIET -- The best diet for losing 10 pounds fast is one based around lean proteins, healthy carbs, and good fats. Get most of your calories from unprocessed natural foods and you'll drop pounds while feeling a lot better at the same time.

6. DO THE BEST EXERCISE -- Focus on doing short, high-intensity workouts based around strength training exercises and small amounts of interval-based cardio exercise. This will burn fat and build/protect lean muscle while creating useful hormonal changes in the body that facilitate rapid fat loss.

7. TAKE THE BEST SUPPLEMENTS -- Diet supplements like whey protein, multivitamins, green tea extract, and omega 3 fats (e.g. fish oil) can give you the extra boosts your need to burn fat and lose 10 pounds in the fastest way possible.

The Best Diet Tips for Losing Fat Fast

Want to burn fat and lose pounds fast? The tips outlined below are considered by many experts to be the best diet tips for fast, healthy weight loss. Diet is 75-90% of the solution when it comes to losing body fat and getting a fitter, leaner, sexier-looking body. Give these proven tips a try and you'll get rid of that ugly flab quickly...

1. Eat 5-7 small meals and snacks per day. This will boost metabolism, suppress hunger/appetite/food cravings, and keep energy levels stable.

2. Eat some protein with every meal snack. This kills hunger, fuels lean muscle gain, and stabilizes blood sugar levels and insulin product (vital for fast fat loss!).

3. Limit your intake of starchy carbohydrates like breads, pastas, grain foods, potatoes, rice, etc. This is the healthiest and best way to cut calories. Try to get most of your carbs from healthy, low-GI sources like vegetables, beans, legumes, and fresh whole fruits.

4. Don't drink calories. Avoid high-sugar beverages at all costs. Stick to water, sugar-free teas, and diet sodas.

5. Drink LOTS of water. This is a natural energy and metabolism booster that also helps to reduce hunger by filling the stomach and tricking it into thinking you've eaten lots of food.

6. Avoid all simple sugars and refined carbohydrates. Cut all "white" sugars and flours from your diet. This step alone could help you lose 10 pounds very fast!

There you go: the best diet tips for losing weight fast. These things are all 100% proven to work so add them to your fitness game plan!

Tags: best healthy diet tips

10 Simple Ways to Get Strong and Lose Fat Fast

Want to get strong, build muscle, burn fat fast, and get a better-looking body in a matter of weeks? Then follow these 10 proven tips...

1. Drink a gallon of water per day.

2. Get at least 7 hours of sleep each night.

3. Take a good energy supplement before working out.

4. Do some form of vigorous exercise first thing in the mornings.

5. Do total-body bodyweight-based strength training often, at least twice a week.

6. Always focus on "big," multi-joint, compound exercises that work multiple muscle groups and really tax the body's energy stores (such as fat!).

7. Keep your cardio to a minimum and focus on brief, high-intensity workouts based around interval training.

8. Use creative weight training techniques involving things like sledgehammers, sandbags, kettlebells, unbalanced dumbbells, etc.

9. Eat a protein-focused diet that include lots of high-quality carbohydrates (e.g. fruits, vegetables, oatmeal, beans, etc.) and plenty of healthy fats (coconut oil, virgin olive oil, peanut butter, avocado, fish, etc.).

10 . Rest and recovery. Have a "total" rest day and eat at least one big "cheat" meal per week to reward yourself, recover mentally, and stimulate/boost your metabolism.

There you go: 10 powerful ways to burn fat, build muscle, gain strength, lose weight, reduce inches, and get a fit, strong, sexy body fast!

Tags: healthy fat loss

10 Steps to Losing 10 Pounds in 21 Days (or Less)

Want to lose 10 pounds in 21 days... or less? Then follow these ten proven, simple, and powerful steps...

1. COMMIT -- Make a decision right now and commit yourself to losing weight over the next 3 weeks.

2. FOCUS -- Write down your goal (e.g. "Lose 10 pounds in a healthy way over the next 21 day"). Read it daily and focus your energy as much as possible on that goal. Spend a few minutes visualizing success each and every day.

3. CUT THE SUGAR -- Cut all refined and simple sugars out of your diet.

4. CUT THE STARCHES -- Cut down on your intake of starchy carbs, especially grain foods like bread and pasta.

5. GET ON A PALEO-BASED DIET -- Get most of your calories from paleo foods, but also include plenty of beans/legumes for their high fiber benefits. Also have one big cheat meal every 7-10 days.

6. DO 3-5 SHORT, INTENSE WORKOUTS PER WEEK -- Do a 20-30 workout based around both full-body strength training exercises every other day or so. This is the most efficient form of exercise to burn fat and lose 10 pounds in 21 days or less!

7. DO INTERVAL-BASED CARDIO -- Include some HIIT-style cardio, either after your strength workouts or by itself. At least twice a week.

8. DRINK WATER -- Drink at least 60 ounces of water per day to boost energy and optimize metabolism.

9. GET ENOUGH SLEEP -- Most people need at least 7-8 hours of quality sleep per night in order to burn fat and lose weight fast.

10. USE THE POWER OF MOMENTUM -- Keep track of your daily progress in a fitness log or on a calendar. Get small "wins" each and every day. Soon eating well and exercising will become a habit and you'll be on your way to quick fat loss success.

There you go: 10 powerful steps to losing 10 lbs in 21 days or less. I highly recommend that you use these proven techniques anytime you want to lose body fat in a fast, healthy way.

Tags: lose 10 pounds in 21 days

The "Lose 10 Pounds Fast" Checklist

Here's an "action" checklist for anyone who want to lose 10 pounds in a fast and healthy way...

-- Review your goal statement each morning and each night (e.g. "Lose 10 pounds by June 1 by doing intense workouts and following a healthy diet plan.")

-- Spend a few minutes each morning visualizing success.

-- Drink at least 60 ounces of pure water per day, including a large glass first thing upon waking.

-- Do 10-20 minutes of brisk exercise first thing in the morning every day, before your first meal.

-- Eat a diet based around lean protein, good carbs, and healthy fats.

-- Avoid all refined sugars, processed carbohydrates, and bad fats. Also limit starchy carb intake.

-- Do a 20-30 minute circuit training resistance workout and/or a 10 minute HIIT cardio workout. (Note: Have at least one rest day per week where you do little-to-no exercise)

-- Take a whey protein shake, omega 3 fats, and a good multivitamin supplement.

-- Get at least 7-8 hours of quality sleep per night.

There you go: a checklist of "action items" to perform each day in order to lose 10 pounds fast and in a safe, healthy, and efficient way. Print it out and get to work!

Sledgehammer Workout for Beginners Video

Want to build muscle, improve athletic performance, boost your hand and forearm strength, and greatly increase your overall total-body functional strength? Then get yourself a sledgehammer! Few things are better for building incredible upper-body strength. Check out this video:



Now that's a bad-ass fat-burning, muscle-building, body-toning workout!

Tags: sledgehammer exercise

Lose 3 Lbs Fast -- A REALLY Simple, Easy Way

Here's a very simple, easy way to lose 3 pounds fast, anytime you want...

1. Start doing 20 minutes of intense exercise every morning, before eating. The best option is full-body circuit training that involves both bodyweight strength exercises and HIIT-style cardio exercise.

2. Start eating nothing but lean protein, vegetables, raw fruits, nuts, seeds, beans/legumes, and small amounts of healthy fats like unrefined coconut oil and virgin olive oil.

3. Drink at least one gallon of pure water per day. Consume NO sugar at all!

There you go: a very simple and relatively easy way to lose 3 lbs of really quickly!

Lose 10 Pounds -- A Quick, Healthy Way

If you're looking for a safe, healthy way to lose 10 pounds fast you're in the right place. In this post I'll show you one of the best ways to boost your metabolism, burn body fat, lose pounds fast, and build/tone lean muscle tissue. By using the techniques below you should be able to lose at least 10 lbs and greatly improve the way your body looks -- and the way you feel overall -- within just a few weeks...

1. Boost your energy and metabolism naturally:

-- get plenty of sleep every night (most people need at least 7 hours for an optimally functioning metabolism)
-- drink lots of water throughout the day, up to a gallon for best results
-- base your meals and snacks around protein, the "hottest burning" macro-nutrient
-- do some form of fat-burning exercise first thing in the morning before your first meal
-- take a good vitamin supplement and possibly an omega-3 fatty acid (such as fish oil)
-- consider taking a healthy energy supplement containing natural caffeine sources

2. Eat a very clean diet most of the time:

-- get most of your calories from meats, vegetables, fruits, nuts, seeds, and beans/legumes
-- avoid all refined sugars, flours, and fats (such as trans fats)
-- limit your intake of starchy carbs (e.g. breads, rice, potatoes, etc.)
-- eat a small, protein-rich snack or meal about every 3 hours during the day to minimize appetite and maximize metabolism
-- eat one or two cheat meals per week

3. Do the right kinds of exercise:

-- do full-body circuit training workouts based around compound exercises (like pushups, pullups, and squats)
-- do high intensity interval training (HIIT) cardio exercise a few times a week
-- take up a sport or intense activity (like hiking) and do it as often as possible

There you go... a quick, healthy, and safe way to lose 10 pounds fast. Using these tips you'll be able to reduce your body fat, build vital muscle tissue, maintain an elevated metabolism, and transform your body in a matter of weeks or months. Good luck!

Great Full-Body Dumbbell Workout Video

Here's a very nice video that demonstrates a great "no excuses" full-body workout you can do with a pair of medium-sized dumbbells just about anywhere. This workout will burn fat and build/tone muscle at the same time. Give it a try...

Tags: full-body dumbbell workout

Fast, Natural Way to Turn Fat into Muscle

Looking for the best natural way to lose body fat fast and turn it into lean muscle? Then you're going to enjoy the tips below. They outline one of the most-effective ways to quickly burn off fat while actually using some of the stored energy in those fat cells to build new muscle tissue. By using the proven tips below you should be able to lose at least 10 pounds of fat within the next month while building and toning muscle at the same. This combination is capable of dramatically improving the way you look and feel in a very short amount of time!

1. Do short, hard strength-training workouts.

Focus on doing brief 15-30 minute strength training (weightlifting) workouts every other day or so. This will boost your metabolism greatly and help turn your stored body fat into lean muscle. The key is to keep the workouts short and intense. No long, boring "cardio" workouts here. Do big, compound exercises that workout multiple muscle groups... things like pushups, pullups, squats, lunges, hanging leg raises, dips, burpees, etc. For best results train in an "interval" style where you do short bursts of high-intensity exercise followed by active recovery "rest" breaks.

2. Eat slightly fewer, higher-quality calories every day.

The best way to cut calories to lose fat, yet keep (or increase) muscle, is to cut your intake of low-quality calories: sugars, refined flours, bad fats especially. You can also try cycling or shifting your intake of starchy carbs (breads, potatoes, rice, etc.). Keep your daily intake of quality protein and good fats relatively high. Get most of your carbohydrates from the best "good carb" sources: vegetables, fruits, beans, and legumes. Give yourself one big "cheat" meal every week.

3. Walk it out.

First thing every morning before eating your first meal, jump out of bed, throw on some workout clothes, and head outside for a short 10-20 minute invigorating "speed" walk. This is the only "cardio" exercise you really need. Besides ramping up your metabolism for the day and burning fat, it'll really help to jumpstart your entire day mentally and make it easier to stick to a healthy eating plan.

So there you go: a fast "natural" way to lose body fat and turn it into lean, sexy muscle tissue. Stick to these basics and you'll definitely start to see great results in as little as two weeks!

Tags: lose fat build muscle

The Best "Simple" Way to Lose Belly Fat and Get Six Pack Abs Fast

Looking for a good way to burn off your stubborn abdominal fat and get "six pack" abdominal abs as quickly as possible? All it really takes is a few weeks of focused effort along with the know-how required to get the job done. The "formula" for fast fat loss and toned, sexy muscles is this:

Clean Diet + Efficient Exercise + Good Supplementation = Fast, Healthy Weight Loss

Yes, that's all there really is to it! No starvation. No long, boring marathon workouts. No super-expensive or dangerous diet supplements. No insane exercise programs. Just smart, simple diet and exercise techniques that have been proven over and over again to work!

Here's the best "simple" way to lose belly fat fast and get six-pack abs quick:

Start off by getting motivated. Write out a goal statement and read it daily. Watch motivational videos often. Listen to motivational music, especially during workouts. Post photos of fit, sexy people where you'll see them often.

Next boost your energy by getting plenty of quality sleep and drinking lots of water every day. Consider taking a green tea-based energy supplement if you want an extra boost.

Start on a clean diet, which is going to give you about 3/4's of your fat loss results. Eat mainly meats, veggies, fruits, nuts, seeds, beans, and legumes. Avoid all refined sugars, flours, and fats. Limit and vary your intake of starchy carbs, including breads/grains and potatoes. Try to eat up to 6 small protein-rich meals/snacks per day to keep your metabolism boosted.

Do the best forms of exercise. You don't need to, and actually shouldn't, spend hours doing typical "cardio" workouts. Straight cardio is no the most efficient or effective form of fat-burning exercise. Instead focus on doing just a few short, intense, full-body resistance-training workouts per week. Use interval-style training techniques in order to elicit a big hormone-production (natural HGH!) response from your body. This will burn off that belly fat while simultaneously toning and strengthening your entire body (including those all-important ab muscles!).

Take the best supplements. Whey protein powder to boost quality protein intake. Omega 3 fats, especially if you don't eat a lot of fish, in order to optimize metabolism and speed up healthy weight loss. A high-quality multivitamin in order to ensure you're body has all the nutrients it needs to burn fat at a fast rate while repairing lean muscle tissue.

There you go: one of the best "simple" ways to burn off stomach fat and get a sexy 6-pack in a fast, healthy, efficient manner. These things will work for anyone who really makes an effort!

Tags: lose belly fat fast

The Simplest Fitness/Fat Loss Plan Ever

Here it is: the simplest plan for fat loss or just general fitness ever created...

1.Write down your fat loss or fitness goal and review it daily.

2.Eat only these things: meats, vegetables, fruits, nuts, seeds, beans/legumes, and unrefined oils. Limit your intake of starches (grains, potatoes, rice, etc.).

3.Avoid all sugars, simple starches (especially refined flours), and refined fats/oils.

4.Do intense full-body resistance training about 3 or 4 times a week.

5.Play a sport or take up a healthy activity like hiking at least one hour a week.

6.Constantly change up your workout routines and keep things fun!

That's it: the simplest fat loss/fitness plan ever. Really... that's all it take to lose as much weight as you want, get a fit, healthy body... and feel great at the same time.

7 Tips to Burn Fat AND Build Muscle – Fast and at the Same Time!

Yes, you can burn fat and build muscle... quickly and all at the same time. In fact, it's one of the secrets of building a great-looking body fast! Use the 7 proven tips below and you'll immediately begin to lose weight, build lean, sexy muscle, and feel great...

1. GET FOCUSED

Write down a powerful, motivating goal statement and read it twice a day. Focus your energy on reaching that goal as quickly as possible. Example: “I will lose 10 pounds of fat and gain at least 5 pounds of lean muscle by January 1st!”

2. GET ENERGIZED

High energy is a must when it comes to burning fat while adding lean muscle. First, get plenty of sleep each and every night. Drink lots and lots of water and sugar-free teas. Consider taking a healthy energy supplement based around green tea extract and/or natural sources of caffeine.

3. EAT QUALITY CALORIES

Get 90-95 percent of your weekly calories from “quality” sources: mainly lean meats, fish, eggs, fruits, vegetables, nuts, seeds, beans, legumes, and unrefined oils (e.g. virgin olive oil). These natural, unprocessed foods will literally force your body to drop fat while supporting additional lean muscle tissue. Allow yourself one big “cheat” meal per week.

4. DO FULL-BODY WORKOUTS

Focus on doing higher-intensity, short, full-body workouts based around “big” strength exercises like squats, pullups, pushups, etc. Keep your workouts under 40 minutes in length and focus on intensity rather than volume. Incorporate interval-based training techniques using both circuit-training and HIIT-style cardio exercise.

5. MAKE PROTEIN AND WATER YOUR BEST FRIENDS

If you really want to lose fat, gain muscle, and quickly “transform” your body you need to provide it with a steady stream of quality protein and water. The best protein you can eat is whey protein, followed by eggs, fish, lean meat, and low-fat dairy. Protein is a hot-burning food that boosts the metabolism, helps you burn fat faster, reduces hunger, and provides the amino acid building blocks that your body uses to build new muscle tissue. For the best/fastest results, try to eat some lean protein at least every 2-3 hours and also try to drink at least a gallon of pure water per day.

There you go: 5 of the best ways to burn fat and build muscle fast and at the same time. These tips are 100% proven to help you get a great-looking new body fast!

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