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!

Tags: burn fat and build muscle fast

Real Ab Circle Pro Reviews

A few months back we started posting reviews and information related to the Ab Circle Pro. In that time this interesting "infomercial" abdominal machine has become one of the most popular and hottest-selling fitness products in the world! In fact several thousand are being bought in North America alone every month. Good. Great. We like to see so many people taking an interest in at-home fitness and healthy, exercise-based weight loss.

There are just a couple of problems. First, it's hard to tell which Ab Circle Pro reviews are "real" and which are fake. There appear to be quite a few reviews and testimonials of questionable authenticity on blogs, e-commerce sites, and product review sites. It's always troubling when you see reviews for any product that vary so widely as the ones for the Ab Circle. Among the hundreds of reviews/ratings we've looked at, most seem to be at the edges of the spectrum. In other words, they tend to be "5-star" reviews or "1-star" reviews. More than a little strange... to say the least!

The other problem is that, no matter how you look at it (and which reviews you choose to believe) there definitely appears to be some significant quality-control issues with a large number of Ab Circle machines. Dozens if not hundreds of user reviews we've read outline problems ranging from extremely uncomfortable knee pads to cheaply-made plastic parts to major breakages that led to injury! Apparently, there's a decent chance that you'll receive a rather poorly-made exercise machine from this company.

One of our contributing fitness experts was able to get his hands on an Ab Circle Pro recently. Below is his brief review, which we can assure you is as "real" as they come!

Despite my warnings, a neighbor of mine recently purchased one of those late-night infomercial products called the "Ab Circle Pro". After helping her put it together I asked if I could take it for a 10-minute test drive and away I went. My first impression was actually very positive! The butt-swinging movements of this machine are actually a lot of fun, at least at first. And you definitely feel your core muscles, arms, and shoulders working. I've used hundreds of different exercise machines in my lifetime and I can honestly say there isn't anything else out there like the Ab Circle... and certainly not for around 200 bucks!

Well, the initial "thrill" of using this machine wore off after only about 10 minutes, especially when the thing started making strange cracking noises, the knee pads started digging into my kneecaps, and the rollers stopped rolling so smoothly. Now I'm not a exactly a "light" guy, but you would think a product that's supposedly designed to help overweight/obese people burn fat and get six-pack abs would be able to support a guy who weighs 210 pounds! After just 10 minutes it became apparent to me that, with any moderate use, this thing would almost certainly begin to fall apart. The steel itself seems to be pretty decent but the rest of the machine -- especially the plastic components -- are not up to snuff.

The Ab Circle Pro is a great example of a good idea with lousy execution. If they had just made the thing a little bit better it would actually be a great home-workout option. But, at least with this current version, the quality of construction and materials is simply not high-enough for me to recommend it to the general public. Maybe the next version will use better-quality materials and actually be enjoyable to use (something that's important no matter what kind of fitness equipment you're talking about!). For now I'll stick with my exercise ball crunches and hanging leg-raises!

Hope this helps...

- Jake Mealy, CPT

If you have a real review of the Ab Circle Pro please leave it in the comments section below...

Lose 15-20 Pounds Fast -- The Best Way to Burn Off Pounds of Fat Quick!

Want to lose 15 to 20 pounds (mainly body fat... not muscle tissue) as fast as possible? Then you're reading the right blog! In this post I'll outline one of the best ways to lose between 15 and 20 pounds of fat within as little as 3-4 weeks. And no... there's no starvation or extreme exercise programs involved... so don't worry! ;-)

The Best Way to Lose 15-20 Pounds in 30 Days or Less

Step 1: Get mentally prepared

Spend time each and every day focusing on your specific goal of losing 15, 16, 17, 18, 19, or 20 pounds within the next month. Right it down and read it at least 2 times per day. Spend time mentally visualizing yourself successfully losing weight in a healthy way through proper diet and exercise techniques. Look at photos of super-fit people. Watch motivational videos online. Do whatever it takes to get and stay motivated to succeed quickly!


Step 2: Get your carbs right

Probably the single best "diet tip" you can learn is that the quality of the carbohydrates you eat has a HUGE impact on how quickly and efficiently you burn fat and lose pounds. In short, cut out all the "bad" carbs as much as possible, especially refined sugars and processed flours (the so-called "white" carbs), and it will be much easier to lose weight quickly. Also limit your intake of starches like grains, potatoes, rice, etc. Eat them only after your resistance training workouts. Taking this step will cut calories while getting your blood sugar, insulin levels, and energy levels under control.


Step 3: Eat a simple, protein-focused diet

The best diet for losing 15-20 lbs fast is one based around simple, natural, unprocessed foods. Lean proteins are vital... as are nuts and seeds, beans and legumes, healthy fats/oils, and large amounts of fruits and vegetables. Also, drink only pure water, sugar-free teas, and diet soft drinks... nothing with sugar, creams, and/or calories. Eat 4-6 small protein-based meals/snack per day. That's pretty much it! Get 90% of your weekly calories from these foods and you'll drop fat and pounds very fast!


Step 4: Do Short, Efficient Workouts

You don't need to exercise very day, and you don't need to spend hours and hours doing boring, painful, or dangerous workouts. All you really need to do is:

-- 2 or 3 full-body resistance workouts
-- 2 to 4 short, higher-intensity cardio sessions

All your workouts should be 30 minutes or less, including warmup. Keep them short, simple, and intense. The strength training/resistance workouts are the most important because they'll boost your metabolism 24 hours a day, allowing you to burn fat while building and toning muscle at the same time.


Step 5: Take one day off

Every week, have one "off" day. This is to give yourself a break from the stringent diet and exercise plan you'll be following. It will help you greatly. During this day, do no strenuous exercise and have at least one or even two big "cheat" meals where you eat anything you want. Besides helping to "reset" yourself mentally and physically, this will kind of confuse your body and force it to jumpstart its metabolism!

So there you go: a healthy weight loss plan and one of the best ways to lose 15 - 20 pounds fast. The proven diet, exercise, and fitness tips above can definitely help you burn fat while creating a fitter, sexier body in under a month... so get going!








Related info:

Lose 15-20 Pounds in 30 Days

Tags: lose 15-20 pounds fast

6 Tips to Get a Six Pack Fast

Here are 6 simple tips for getting "six pack" abs in a fast, efficient way:

1. Stop eating sugars and processed flours all together... at least for the next month or so.

2. Start drinking at least a gallon of pure water every day.

3. Start doing at least 20 minutes of vigorous exercise first thing each morning.

4. Start doing full-body circuit strength training at least twice a week.

5. Start eating a clean diet based lean proteins, unprocessed "good" carbohydrates, and healthy fats.

6. Do HIIT-style cardio exercise at least 3 times a week.

There you go: 6 of the best healthy tips for losing weight, burning body fat, and getting those sexy 6-pack abs that everyone wants!

Tags: tips to get six pack abs

The "Sledgehammer" Workout

A heavy sledgehammer is all you really need to get a GREAT full-body strength and conditioning workout! Check this out:



Do that for half an hour and see how you feel!

More simple and effective sledgehammer workouts:

The Shovelglove

Sledgehammer Training from RossTraining

Tags: sledgehammer workouts, sledgehammer exercise