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!
Showing posts with label Basics. Show all posts
Showing posts with label Basics. Show all posts
Wednesday, November 4, 2009
Wednesday, April 29, 2009
7 Simple Ways to Get Fit and Healthy Fast
Getting fit fast and enjoying great health doesn't have to be difficult or complicated. The 7 tips below outline the basic steps anyone can take to lose weight, get fitter, and improve their overall healthy in a short amount of time...
1. Have a positive mindset and a detailed fitness-related goal.
2. Take small steps on a daily basis to build powerful momentum and get better results faster.
3. Get plenty of quality sleep. Most people need at least 7 hours for optimal health.
4. Drink lots of spring or purified water, at least 60 ounces per day.
5. Avoid most processed/refined carbohydrates and fats, especially high-sugar/high-fat foods.
6. Eat lots of fresh vegetables and fruits, plenty of lean proteins, some healthy fats, and only small amounts of quality starches (e.g. sweet potatoes, oatmeal, whole grains, etc.).
7. Do some form of exercise 5-6 days a week.
That's it! Follow these simple steps and you can quickly begin to lose dangerous body fat, tone your muscles, improve your heart/cardiovascular health, and dramatically improve the way you feel!
Related info:
11 Odd but Simple Ways to Improve Your Health
1. Have a positive mindset and a detailed fitness-related goal.
2. Take small steps on a daily basis to build powerful momentum and get better results faster.
3. Get plenty of quality sleep. Most people need at least 7 hours for optimal health.
4. Drink lots of spring or purified water, at least 60 ounces per day.
5. Avoid most processed/refined carbohydrates and fats, especially high-sugar/high-fat foods.
6. Eat lots of fresh vegetables and fruits, plenty of lean proteins, some healthy fats, and only small amounts of quality starches (e.g. sweet potatoes, oatmeal, whole grains, etc.).
7. Do some form of exercise 5-6 days a week.
That's it! Follow these simple steps and you can quickly begin to lose dangerous body fat, tone your muscles, improve your heart/cardiovascular health, and dramatically improve the way you feel!
Related info:
11 Odd but Simple Ways to Improve Your Health
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Monday, February 9, 2009
7 Steps to Losing Belly Fat Fast
Want to get rid of your belly fat fast? If you follow the 7 steps below you can lose weight from all over your body and greatly increase your chances of losing your belly fat first.Here we go...
1. Set your goals.
Create a simple, powerful, short-term goal statement and spend time each day visualizing success. Focus all your energy and actions on making that vision reality.
2. Build momentum.
Set some mini-goals or "objectives" for each day. Each day that you achieve all your objectives draw a line through the day on your calender. See how long you can make that line.
3. Boost your energy.
Increase your energy and boost your metabolism naturally by taking the following actions:
-- get at least 7-8 hours of sleep per night (people who don't get enough sleep tend to have more belly fat!)
-- drink lots of water and sugar-free teas all day long
-- avoid simple sugars, refined flours, and bad fats... pretty much 99% of processed foods
-- avoid alcohol... limit your intake to one glass of red wine per day
4. Jumpstart your belly fat loss.
Jumpstart the fat loss process by doing a 1 or 2 day juice fast where you eat nothing and drink only pure spring water with fresh lemon juice squeezed into it. This will help to alkalize and detoxify your body, boost your energy, reset your metabolism, make you feel a lot better, and even help you lose a few pounds.
5. Eat a paleo diet.
The best diet for losing belly fat fast is one based around "paleo" foods: mainly lean meats and fish, eggs, vegetables and raw fruits, and nuts and seeds. Avoid all processed foods, even whole grain products. Also avoid "white" starches: white potatoes, white rice, etc. Try to get 50% of your daily calories from raw foods. After you've lost at least 10 pounds of belly fat start to cycle/rotate healthy starches (whole grains, oatmeal, sweet potatoes, quinoa, etc.) back into your diet.
6. Do interval workouts.
2-5 times a week do short, intense workouts based around intervals: short bursts of high-intensity activity followed by brief active rest periods. Sprints is a great example of HIIT. Full-body strength training is another effective form of interval-based, belly fat-burning exercise.
7. Take 3 supplements.
The best diet supplements for getting rid of belly fat fast are: whey protein powder, omega-3 fats, and a good multivitamin. Whey protein shakes are great post-workout meals and make a perfect breakfast as well. Omega-3 fats are vital to good overall health and they've been shown to help your body reduce its belly fat stores. A multivitamin helps to cover all your nutritional bases so that your metabolism functions optimally and burns fat as fast as possible. It may also help to reduce food cravings.
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Saturday, January 31, 2009
Lose 15 Pounds Fast: 7 Powerful Tips
Want to lose 15 pounds fast... and in a safe, healthy way? Then follow these 7 tips:
1. Write down your goal. Create a detailed, vivid short-term goal statement (e.g. "Lose 15 pounds in a month") and put it on paper. Read it twice a day.
2. Keep focused and build momentum. Focus on your short-term goal at all times. Set mini-goals for each day and do your best to accomplish them. The more days in a row you can accomplish all your mini-goals the more momentum you'll build and the faster you'll lose the weight!
3. Boost your energy. Get at least 7 hours of sleep per night. Avoid simple sugars and junk foods. Limit your alcohol intake. Eat lots of raw fruits and vegetables every day. Consider doing a 1-day juice or "lemon water" fast once every one or two weeks. Eat a small, high-protein meal or snack every 2-3 hours during the day.
4. Eat a paleo-style diet. Focus on whole foods that can be found in nature: lean meats and eggs, fish and seafood, vegetables and fruits, nuts and seeds. Avoid almost all processed/man-made foods. This is the BEST diet for losing 15 pounds fast.
5. Do short, intense workouts often. Do interval-based workouts lasting no longer than 40 minutes. Do both strength training and cardio, especially "HIIT"-style cardio. Go hard and go home!
6. Take supplements that work. Whey protein powder, omega 3 fats (fish oil), and a good multivitamin are the only "support" supplements you need to boost your energy, optimize your metabolism, help your body recover from workouts, and help you feel great while losing body fat quickly.
7. Get expert advice. Following the detailed advice of true fat loss experts is a technique that works incredibly well. Get yourself a good step-by-step guide to lose fat fast and you'll be on your way to a fit, great-looking body!
That's it: how to lose 15 pounds fast and in a healthy, safe way. Good luck!
More info:
How to Lose 15 Pounds in 3 Weeks
1. Write down your goal. Create a detailed, vivid short-term goal statement (e.g. "Lose 15 pounds in a month") and put it on paper. Read it twice a day.
2. Keep focused and build momentum. Focus on your short-term goal at all times. Set mini-goals for each day and do your best to accomplish them. The more days in a row you can accomplish all your mini-goals the more momentum you'll build and the faster you'll lose the weight!
3. Boost your energy. Get at least 7 hours of sleep per night. Avoid simple sugars and junk foods. Limit your alcohol intake. Eat lots of raw fruits and vegetables every day. Consider doing a 1-day juice or "lemon water" fast once every one or two weeks. Eat a small, high-protein meal or snack every 2-3 hours during the day.
4. Eat a paleo-style diet. Focus on whole foods that can be found in nature: lean meats and eggs, fish and seafood, vegetables and fruits, nuts and seeds. Avoid almost all processed/man-made foods. This is the BEST diet for losing 15 pounds fast.
5. Do short, intense workouts often. Do interval-based workouts lasting no longer than 40 minutes. Do both strength training and cardio, especially "HIIT"-style cardio. Go hard and go home!
6. Take supplements that work. Whey protein powder, omega 3 fats (fish oil), and a good multivitamin are the only "support" supplements you need to boost your energy, optimize your metabolism, help your body recover from workouts, and help you feel great while losing body fat quickly.
7. Get expert advice. Following the detailed advice of true fat loss experts is a technique that works incredibly well. Get yourself a good step-by-step guide to lose fat fast and you'll be on your way to a fit, great-looking body!
That's it: how to lose 15 pounds fast and in a healthy, safe way. Good luck!
More info:
How to Lose 15 Pounds in 3 Weeks
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Thursday, January 29, 2009
3 Incredibly Powerful Methods for Burning Fat Fast
Want to burn fat as fast as possible? The 3 methods below are, without a doubt, some of the best ways to lose body fat in a fast but healthy way. Give 'em a try next time you want to lose pounds while creating a fit, toned, and great-looking body...Eat like a caveman.
Eat only the kinds of foods our ancient ancestors ate. Mainly lean meats with lots of high-fiber, leafy vegetables, raw nuts and seeds, some raw fruit, and only small amounts of starch (potatoes, rice, etc.). Avoid all processed foods and "white" carbs, including white sugars and flours, white rice, white potatoes, etc.
Your body will thrive off this "paleo" diet and shed fat quickly and naturally.
Do short, intense, interval workouts.
Do workouts that tax your energy reserves using short, high-intensity bursts of exercise. Do both short, hard strength training workouts and high-intensity interval training (HIIT) cardio exercise. Interval training is one of the most proven effective fat loss methods out there.
Use it to your advantage to get rid of your ugly flab fast!
Keep your body and metabolism off-balance.
Your body will adapt to just about anything very quickly. When it adapts to a new diet or exercise program it starts to save its fat stores and use muscle tissue for energy. You can avoid this common problem by constantly changing both your diet program and your exercise routine. Doing so will keep your body and metabolism "off-balance" in a healthy way that forces it to continue burning fat!
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Wednesday, January 14, 2009
How to Lose 15-20 Pounds Fast
Need to lose 15 to 20 pounds fast? Then make sure you include the proven steps below in your fast fat loss plan...
The "Big 3":
Start with a goal -- Set an achievable short-term goal, write it down, and read it several times per day. Think about your goal constantly, until it becomes an obsession. This will help to "set" your mind right for fast success.
Practice clean eating & cycle carbs-- Avoid all processed foods and refined/man-made ingredients, especially white sugars and flours. Avoid all fried foods. Eat only lean proteins, fish and seafood, fruits and veggies, nuts and seeds, and beans and legumes. Also cycle your starchy carbohydrate intake to keep your metabolism boosted.
Do short, intense workouts often -- 3 to 6 days a week do a short and intense workout based around brief bursts of high-intensity activity (aka intervals). They should include full-body strength/weight training as well as high-intensity interval training (HIIT).
The other stuff:
Boost your energy naturally -- Get 7+ hours of sleep per night and do some brisk morning exercise every day. Avoid drugs and alcohol.
Try a short juice or lemon water fast -- For 1 or 2 days drink nothing but raw fruit and vegetable juices and/or spring water with fresh-squeezed lemon or lime juice in it.
Create momentum by going for small "wins" every day -- Set small goals for each day. Each time you reach all your goals in a day mark it down on a calender. See how many days in a row you can make it. This will build powerful momentum very quickly!
Use the right supplements -- Use whey protein, omega 3 fat supplements, and a good multivitamin. These are the only supplements you need for fast and healthy weight loss.
That's it: everything you need to know to lose 15 to 20 pounds fast!
The "Big 3":
Start with a goal -- Set an achievable short-term goal, write it down, and read it several times per day. Think about your goal constantly, until it becomes an obsession. This will help to "set" your mind right for fast success.
Practice clean eating & cycle carbs-- Avoid all processed foods and refined/man-made ingredients, especially white sugars and flours. Avoid all fried foods. Eat only lean proteins, fish and seafood, fruits and veggies, nuts and seeds, and beans and legumes. Also cycle your starchy carbohydrate intake to keep your metabolism boosted.
Do short, intense workouts often -- 3 to 6 days a week do a short and intense workout based around brief bursts of high-intensity activity (aka intervals). They should include full-body strength/weight training as well as high-intensity interval training (HIIT).
The other stuff:
Boost your energy naturally -- Get 7+ hours of sleep per night and do some brisk morning exercise every day. Avoid drugs and alcohol.
Try a short juice or lemon water fast -- For 1 or 2 days drink nothing but raw fruit and vegetable juices and/or spring water with fresh-squeezed lemon or lime juice in it.
Create momentum by going for small "wins" every day -- Set small goals for each day. Each time you reach all your goals in a day mark it down on a calender. See how many days in a row you can make it. This will build powerful momentum very quickly!
Use the right supplements -- Use whey protein, omega 3 fat supplements, and a good multivitamin. These are the only supplements you need for fast and healthy weight loss.
That's it: everything you need to know to lose 15 to 20 pounds fast!
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Saturday, January 10, 2009
Lose 15 Pounds in 2 Weeks
Want to lose 15 pounds in 2 weeks? It's possible if you go "all out" in terms of both clean eating and frequent bouts of effective exercise. The steps to lose 15 lbs in just 14 or 15 days are listed below:
1. Focus like a laser beam.
Write out your goal statement ("I will lose 15 pounds in 2 weeks by eating a very clean diet and doing high-intensity exercise."). Read it often. Focus all your mental energy on that goal... then your physical energy and actions will be focused as well and you'll lose the pounds faster than you ever thought possible!
2. Do a 1 or 2 day juice fast.
For one or two days do a raw juice or lemon water fast where you consume nothing but fresh raw vegetable and fruit juice and/or pure spring water with lots of fresh-squeezed lemon or lime juice added to it. This will detox and cleanse your body, boost your energy, wake up your metabolism, and help you lose a pound or two easily.
Repeat once every week or two.
3. Eat a paleo-style diet.
Healthy diet is ultra important for losing pounds fast. Eat only natural foods that contain no man-made ingredients. Avoid refined sugars, grains (anything with flour), and "white" starchy carbs like white potatoes and white rice. Eat only lean meats, fish, eggs, vegetables, raw fruits, nuts, and seeds. After you lose the fifteen pounds you can start to rotate/cycle starches back into your diet in a way that keeps your metabolism boosted.
4. Do metabolic burst workouts.
Exercise 6 days a week, preferably first thing in the morning. 3-5 times a week do a metabolic burst workout involving full-body strength training and/or HIIT cardio exercise. These types of workouts not only burn fat they also create powerful metabolic and hormonal changes in the body that will help you shed the pounds very, very quickly!
5. Take proven supplements.
They best "support" supplements for losing pounds fast are whey protein powder, omega 3 fats, and a quality multivitamin. They will cover your nutrional bases and help you to recover from tough workouts fast. They also support a healthy metabolism, lean muscle growth, and may even help to decrease hunger/food cravings!
If you want to learn more about how to lose 15 pounds in 2 weeks click here.
Related:
How to Lose 15 Pounds Fast
1. Focus like a laser beam.
Write out your goal statement ("I will lose 15 pounds in 2 weeks by eating a very clean diet and doing high-intensity exercise."). Read it often. Focus all your mental energy on that goal... then your physical energy and actions will be focused as well and you'll lose the pounds faster than you ever thought possible!
2. Do a 1 or 2 day juice fast.
For one or two days do a raw juice or lemon water fast where you consume nothing but fresh raw vegetable and fruit juice and/or pure spring water with lots of fresh-squeezed lemon or lime juice added to it. This will detox and cleanse your body, boost your energy, wake up your metabolism, and help you lose a pound or two easily.
Repeat once every week or two.
3. Eat a paleo-style diet.
Healthy diet is ultra important for losing pounds fast. Eat only natural foods that contain no man-made ingredients. Avoid refined sugars, grains (anything with flour), and "white" starchy carbs like white potatoes and white rice. Eat only lean meats, fish, eggs, vegetables, raw fruits, nuts, and seeds. After you lose the fifteen pounds you can start to rotate/cycle starches back into your diet in a way that keeps your metabolism boosted.
4. Do metabolic burst workouts.
Exercise 6 days a week, preferably first thing in the morning. 3-5 times a week do a metabolic burst workout involving full-body strength training and/or HIIT cardio exercise. These types of workouts not only burn fat they also create powerful metabolic and hormonal changes in the body that will help you shed the pounds very, very quickly!
5. Take proven supplements.
They best "support" supplements for losing pounds fast are whey protein powder, omega 3 fats, and a quality multivitamin. They will cover your nutrional bases and help you to recover from tough workouts fast. They also support a healthy metabolism, lean muscle growth, and may even help to decrease hunger/food cravings!
If you want to learn more about how to lose 15 pounds in 2 weeks click here.
Related:
How to Lose 15 Pounds Fast
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Thursday, January 8, 2009
3 Steps to Losing Fat and Looking Great Fast
Want to lose lots of body fat, look great, and feel 100 times better? Then follow these 3 proven steps:1. Focus your thoughts and actions.
Nothing is more important than setting an achievable goal and then focusing all your thoughts and actions on achieving that goal. Laser-like focus is by far the fastest path to making big improvements, especially when it comes to losing weight and getting fit.
Write down your goal statement/plan and read it twice daily. Something like: "I will lose 10 pounds of body fat in just 4 weeks by eating a healthy diet, cycling my carbs, doing short, intense workouts, and taking the right supplements." This works very well... so just do it!
2. Eat good calories and learn to cycle your starchy carbs.
95% of the calories you consume in a week should be "good" calories -- ones that will fuel your body, stimulate your metabolism, and help you shed excess weight. They will come mainly from lean proteins, good carbs, and healthy fats. Eat one "cheat" meal a week consisting of whatever you want in order to confuse your metabolism and keep it from adapting.
Also, learn to cycle starchy carbs in and out of your diet. This will also keep your metabolism off-balance and burning fat. Starches include grain products, potatoes, rice, and several other common high-calorie foods.
3. Do intense interval-based full-body workouts.
3-4 times a week do a short, intense workout that incorporates intervals of high intensity activity followed by periods of active recovery. They can incorporate both strength training (bodyweight training is the best option) as well as cardio (HIIT-style cardio is an ultra-effective fat burner).
That's it! The 3 steps you need to lose lots of body fat, tone your muscles, and look great fast!
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Monday, January 5, 2009
How to Lose Weight Fast: A Proven Method
Want to lose weight fast? The steps outlined below are a proven road map to fast fat loss and a fit, great-looking body...
1. Prep your brain -- Create a powerful goal statement and read it twice daily. Tape photos of fit, healthy people where you'll see them throughout the day. These are two powerful "brain programming" tactics that almost always work to build energy, motivation, and momentum.
2. Boost your energy -- Get at least 8 hours of sleep per night. Avoid drugs and alcohol. Avoid processed/refined foods, especially sugars, white flours, and trans fats. Sip water throughout the day. Drink caffeinated green tea and, if you don't mind the taste, yerba mate tea. Take a good multivitamin supplement every day. If you want, use a healthy energy boosting supplement before workouts.
3. Get the morning workout habit -- Do some light, refreshing exercise every day of the week, first thing upon waking. 10 minutes is all you need. This will dramatically boost your energy, burn lots of fat (especially when done on an empty stomach), clear your mind, and set you up for a great, productive day.
4. Build momentum with small victories -- Create a set of mini-goals or steps that you want to accomplish each day. Every day that you accomplish all your mini-goals is a "victory". See how many days you can go without breaking the chain of small victories. This is a proven momentum builder!
5. Do a 1-day juice fast and/or raw diet -- 1 day a week do a raw juice fast and/or a raw diet based around raw fruits, veggies, nuts, and seeds. This will help to flush toxins out of your body, boost your energy, wake up your metabolism, and lose a couple of pounds easily.
6. Eat a paleo-style diet and rotate your carbs -- Base your diet around lean meats, fish, eggs, veggies, raw fruits, nuts, and seeds. Also include some beans/legumes and a small amount of dairy (mainly healthy yogurt/kefir). Rotate starchy carbs (grains, potatoes, rice, etc.) in and out of your diet in a way that keeps your metabolism guessing.
7 Do interval-style workouts -- At least 3 days a week do short, intense, interval-based workouts. Do both full-body strength training (using mainly bodyweight exercises) and high-intensity interval training cardio exercise (HIIT).
8. Take proven supplements -- Take whey protein powder, omega 3 fats, and a good multivitamin supplement. You'll feel better, have more energy, and recover faster from tough workouts with these inexpensive and proven supplements. If you wish, take a natural energy booster/fat-burner before workouts (but not everyday!).
9. Get expert advice -- Get the help of knowledgeable experts who know the real "secrets" of fast, healthy fat loss. This will ensure you won't make any of the dozens of common mistakes many people make when trying to lose weight fast!
1. Prep your brain -- Create a powerful goal statement and read it twice daily. Tape photos of fit, healthy people where you'll see them throughout the day. These are two powerful "brain programming" tactics that almost always work to build energy, motivation, and momentum.
2. Boost your energy -- Get at least 8 hours of sleep per night. Avoid drugs and alcohol. Avoid processed/refined foods, especially sugars, white flours, and trans fats. Sip water throughout the day. Drink caffeinated green tea and, if you don't mind the taste, yerba mate tea. Take a good multivitamin supplement every day. If you want, use a healthy energy boosting supplement before workouts.
3. Get the morning workout habit -- Do some light, refreshing exercise every day of the week, first thing upon waking. 10 minutes is all you need. This will dramatically boost your energy, burn lots of fat (especially when done on an empty stomach), clear your mind, and set you up for a great, productive day.
4. Build momentum with small victories -- Create a set of mini-goals or steps that you want to accomplish each day. Every day that you accomplish all your mini-goals is a "victory". See how many days you can go without breaking the chain of small victories. This is a proven momentum builder!
5. Do a 1-day juice fast and/or raw diet -- 1 day a week do a raw juice fast and/or a raw diet based around raw fruits, veggies, nuts, and seeds. This will help to flush toxins out of your body, boost your energy, wake up your metabolism, and lose a couple of pounds easily.
6. Eat a paleo-style diet and rotate your carbs -- Base your diet around lean meats, fish, eggs, veggies, raw fruits, nuts, and seeds. Also include some beans/legumes and a small amount of dairy (mainly healthy yogurt/kefir). Rotate starchy carbs (grains, potatoes, rice, etc.) in and out of your diet in a way that keeps your metabolism guessing.
7 Do interval-style workouts -- At least 3 days a week do short, intense, interval-based workouts. Do both full-body strength training (using mainly bodyweight exercises) and high-intensity interval training cardio exercise (HIIT).
8. Take proven supplements -- Take whey protein powder, omega 3 fats, and a good multivitamin supplement. You'll feel better, have more energy, and recover faster from tough workouts with these inexpensive and proven supplements. If you wish, take a natural energy booster/fat-burner before workouts (but not everyday!).
9. Get expert advice -- Get the help of knowledgeable experts who know the real "secrets" of fast, healthy fat loss. This will ensure you won't make any of the dozens of common mistakes many people make when trying to lose weight fast!
Tags:
Thursday, January 1, 2009
7 Steps to Losing 10 Pounds in Less Than a Month
Want to start off the new year by losing some weight quickly? How about 10 pounds of fat in less than a month? Below you'll find some proven steps for losing 10 lbs within 3 to 3 1/2 weeks...Mental prep + small victories = momentum.
Create a powerful goal statement and read it daily. Set up small goals up for each day and week and write them down in a journal/log. Go for a "win" each day by trying to accomplish each goal on your list. These two things together will quickly build the unstoppable momentum you need to create fast fat loss success!
1-day "detox" diet.
For one day drink only unsweetened teas and spring water with lots of fresh-squeezed lemon or lime juice in it. Optionally you can also eat a simple raw diet based around fresh, raw, and organic fruits, vegetables, nuts, and seeds. This will detox and re-energize your body while helping to "reset" your metabolism and possible even allowing you to lose a pound or two easily.
Brisk morning exercise.
Get into the habit of doing some brisk exercise first thing each morning, as soon as you get out of bed. 10-20 minutes of light and refreshing exercise is all you need. This will boost your energy naturally, get your metabolism going, and help to set you up mentally for a healthy day.
Paleo-style diet + carb rotation.
Eat a "paleo-style" diet based around lean meats, veggies, nuts, and seeds. Also include some fresh fruit and beans/legumes for tasty hunger-killing fiber. Finally, learn to rotate/cycle starchy carbs (grains, potatoes, rice, etc.) in and out of your diet to keep your metabolism off-balance and burning fat.
Short, intense, interval-based full-body workouts.
Do short (15-30 minutes), intense workouts based around intervals (short bursts of higher-intensity exercise followed by brief periods of active recovery). Do these about 3 times a week to burn tons of fat and create powerful metabolic changes in your body which will strip off the fat and build vital muscle tissue even while you're sleeping!
Take the Big 3 supplements.
Whey protein, omega 3 fats, and a good multivitamin. That's all you really need to lose 10 pounds in a fast and healthy way. These proven and low-cost supplements will cover all your nutritional bases and also make it easier to recover quickly after tough workouts.
Keep it going with expert advice.
You now have a good idea of what you need to do to lose 10 lbs in about 3 to 3 1/2 weeks. But in order to learn all the "secrets" of fast, effective fat loss you should seek advice from a proven fat loss/fitness expert.
There are several good expert-written guides available online that will tell you all you need to know. Here are a couple of the best:
Turbulence Training
The Truth About Abs
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Sunday, December 21, 2008
7 Simple Steps to Losing 20-30 Pounds Fast
Need to lose 20 to 30 pounds fast? As in, 6 weeks or less? Then follow these 7 simple and proven steps to fast, healthy fat loss success:1. Focus your mind and actions. Create a simple goal statement. Read it out loud at least twice a day. Focus your mind and your actions toward achieving that single goal as fast as possible. This step is vitally important... so don't skip it!
2. Build momentum with some early "wins". Go after early "wins" by setting small, achievable goals each day and recognizing when you achieve them. If you eat a healthy diet, avoid junk food, and do a short workout that's a "win" and you can draw a line through the day on your calendar. Now, see how long you can get that line...
3. Do a fat loss jump start. Do a 1, 2, or even 3 day juice diet/fast or raw diet. This helps to cleanse your system, boost your energy, "reset" your metabolism, and it even allows you to lose a couple of pounds quickly and easily.
Also, start developing a "morning exercise habit": first thing in the morning go out and do some form of refreshing exercise, even if it's just a 15 minute walk around the block. Do this 6 days a week. This is one of the true "secrets" to looking and feeling great fast!
4. Cut the junk. Avoid 99% of processed foods, especially anything containing refined/man-made sugars, flours, and fats. This step alone could easily allow you to lose 10 pounds of fat within just a couple of weeks.
5. Get back to your "diet roots". The best diet for losing pounds fast is a "paleo" diet based around lean meats, fish, eggs, vegetables, raw fruits, nuts, and seeds. Avoid starches (grain products, potatoes, rice, etc.) for at least the first week or two. Then begin to rotate healthy starches back into your diet. Try to eat a small, protein-rich meal or snack every 2-3 hours to keep your metabolism boosted and your hunger at bay.
6. Do short, interval-based workouts. 3-5 days a week do a short workout that involves bursts of high-intensity activity followed by periods of active recovery. Full-body strength training using whole-body exercises (pushups, pullups, squats, etc.) done in circuits is a great example. Another proven fat-burning exercise is HIIT: high-intensity interval training... a type of cardio that will burn the fat off your body very quickly.
7. Take the Big 3 supplements. The only diet supplements you really should consider taking are whey protein powder, omega 3 fats, and a good multivitamin. These will cover all your nutritional bases and help you recover faster between workouts. If you want, you could also take a fat-burner/energy booster supplement that contains natural caffeine, green tea extract, B vitamins, and/or yerba mate.
That's it: everything you need to lose 20-30 pounds fast. Now get to work and start burning that fat!
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Tuesday, December 16, 2008
The 5 Simple Basics of Losing Fat and Getting Fit Fast
There is no great secret to losing weight and getting fit fast. Below you'll find the 5 simple and proven steps anyone can follow to create a fitter, healthier, sexier body in a relatively short amount of time...
1. Eat a "paleo style" diet: meat, vegetables, raw fruits, nuts and seeds, beans and legumes, and a small amount of starches (e.g. grains, potatoes, rice, etc.).
2. Avoid nearly all processed foods, especially refined sugars, flours, and fats.
3. Do short, intense full-body strength workouts 2-3 times a week.
4. Do short cardio workouts involving high-intensity interval training (HIIT) 2-3 times a week.
5. Take whey protein powder, omega-3 fat supplements, and a good multivitamin every day.
That's it: everything you need to know to lose your ugly fat, get fit, and create a great-looking body in a matter of weeks!
Learn more at our new fast fitness blog: Full Tilt Fat Loss
1. Eat a "paleo style" diet: meat, vegetables, raw fruits, nuts and seeds, beans and legumes, and a small amount of starches (e.g. grains, potatoes, rice, etc.).
2. Avoid nearly all processed foods, especially refined sugars, flours, and fats.
3. Do short, intense full-body strength workouts 2-3 times a week.
4. Do short cardio workouts involving high-intensity interval training (HIIT) 2-3 times a week.
5. Take whey protein powder, omega-3 fat supplements, and a good multivitamin every day.
That's it: everything you need to know to lose your ugly fat, get fit, and create a great-looking body in a matter of weeks!
Learn more at our new fast fitness blog: Full Tilt Fat Loss
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Wednesday, October 29, 2008
How to Get Really Fit and Lose Weight Fast... in a Nutshell
Want to get fit fast? Interested in losing 10, 20, or even 30 pounds quickly? The fact of the matter is that most people can lose weight and get fit within a relatively short period of time -- often just a few weeks -- if they focus their energy and take steps to make consistent daily progress.
Here are the simple steps to getting really fit fast (in a nutshell):
1. Get ultra-motivated and focused on consistently doing what it takes to get fit and lose weight quickly.
2. Eat a diet based around lean meats, fish and seafood, eggs, vegetables and raw fruits, nuts and seeds, beans and legumes, few starches, and no processed/refined sugars, flours, or fats. Learn how to cycle your intake of starchy carbs (rice, potatoes, grain products, etc.) for best results. Have an occasional "cheat" day (every 2 weeks or so) to give yourself a break/reward.
3. Do short, intense full-body strength training workouts along with high-intensity interval training (HIIT) cardio exercise. Focus on compound, multi-joint, bodyweight-only exercises. Be creative and change up your workouts often to keep your body from adapting. Find a sport you enjoy and play it often. Exercise 3-6 times per week, with at least one full rest day. Keep things fun and interesting!
4. Take supplements that are proven to work: whey protein powder, omega 3 fats, quality multivitamins. If you want, find a good caffeine-based fat-burner/energy-booster supplement and take it before workouts to increase fat-burning.
There you go: everything you need to know to get fit, lose fat, and create a healthier, great-looking body fast!
Here are the simple steps to getting really fit fast (in a nutshell):
1. Get ultra-motivated and focused on consistently doing what it takes to get fit and lose weight quickly.
2. Eat a diet based around lean meats, fish and seafood, eggs, vegetables and raw fruits, nuts and seeds, beans and legumes, few starches, and no processed/refined sugars, flours, or fats. Learn how to cycle your intake of starchy carbs (rice, potatoes, grain products, etc.) for best results. Have an occasional "cheat" day (every 2 weeks or so) to give yourself a break/reward.
3. Do short, intense full-body strength training workouts along with high-intensity interval training (HIIT) cardio exercise. Focus on compound, multi-joint, bodyweight-only exercises. Be creative and change up your workouts often to keep your body from adapting. Find a sport you enjoy and play it often. Exercise 3-6 times per week, with at least one full rest day. Keep things fun and interesting!
4. Take supplements that are proven to work: whey protein powder, omega 3 fats, quality multivitamins. If you want, find a good caffeine-based fat-burner/energy-booster supplement and take it before workouts to increase fat-burning.
There you go: everything you need to know to get fit, lose fat, and create a healthier, great-looking body fast!
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Wednesday, October 22, 2008
How to Lose 15 Pounds Fast
Want to lose 15 pounds in a fast and healthy way? It's probably not as difficult as you think. Follow the steps below to shed 15 lbs or more within just a few weeks...
1. Prep yourself mentally.
Create a powerful and affirmative goal statement. Example: "I am so happy that I look and feel great because I have lost 15 pounds of body fat in a fast, healthy way!").
Write your goal statement down on some index cards and be sure to carry one with you everywhere you go. Read it out loud at least twice per day: once in the morning and once at night. Do this for at least 21 days straight and you'll be amazed at how well it helps you create laser-like focus for losing fat fast!
2. Start eating like a caveman.
There are certain foods our bodies absolutely thrive on. They are the foods humans ate for hundreds of thousands of years before the introduction into our diet of large amounts of processed grains, sugars, and "bad" fats, which occurred over just the past few hundred years (the blink of an eye in evolutionary terms).
Base your diet on these healthy, natural foods: lean meats, fish, eggs, vegetables, fruits, nuts and seeds, and healthy fats from olive oil, nut butters, avocado, etc. You can also include large amounts of beans and legumes if you wish -- though they aren't considered to be "paleo" foods -- because they contain the kind of fiber-rich and nutrient-rich "good" carbohydrates that can assist greatly in losing 15 pounds fast.
3. Do short, intense, "interval" workouts 3-5 times per week.
Exercise is vital for burning fat and getting rid of pounds quickly. The best type of exercise for losing weight fast involves doing short bursts of high-intensity activity followed by brief periods of active recovery. This is called interval training and it works both for strength workouts (e.g. circuit training and CrossFit style workouts) and cardio exercise (as in the case of HIIT workouts).
That's it! Do the above things on a regular basis while being sure to get plenty of rest and recovery (at least 7-8 hours of sleep per night) and you will lose 15 pounds fast. You might also want to give yourself a "cheat" day where you can pretty much eat anything you want (this only works if you eat a very strict diet during the week!).
Good luck!
1. Prep yourself mentally.
Create a powerful and affirmative goal statement. Example: "I am so happy that I look and feel great because I have lost 15 pounds of body fat in a fast, healthy way!").
Write your goal statement down on some index cards and be sure to carry one with you everywhere you go. Read it out loud at least twice per day: once in the morning and once at night. Do this for at least 21 days straight and you'll be amazed at how well it helps you create laser-like focus for losing fat fast!
2. Start eating like a caveman.
There are certain foods our bodies absolutely thrive on. They are the foods humans ate for hundreds of thousands of years before the introduction into our diet of large amounts of processed grains, sugars, and "bad" fats, which occurred over just the past few hundred years (the blink of an eye in evolutionary terms).
Base your diet on these healthy, natural foods: lean meats, fish, eggs, vegetables, fruits, nuts and seeds, and healthy fats from olive oil, nut butters, avocado, etc. You can also include large amounts of beans and legumes if you wish -- though they aren't considered to be "paleo" foods -- because they contain the kind of fiber-rich and nutrient-rich "good" carbohydrates that can assist greatly in losing 15 pounds fast.
3. Do short, intense, "interval" workouts 3-5 times per week.
Exercise is vital for burning fat and getting rid of pounds quickly. The best type of exercise for losing weight fast involves doing short bursts of high-intensity activity followed by brief periods of active recovery. This is called interval training and it works both for strength workouts (e.g. circuit training and CrossFit style workouts) and cardio exercise (as in the case of HIIT workouts).
That's it! Do the above things on a regular basis while being sure to get plenty of rest and recovery (at least 7-8 hours of sleep per night) and you will lose 15 pounds fast. You might also want to give yourself a "cheat" day where you can pretty much eat anything you want (this only works if you eat a very strict diet during the week!).
Good luck!
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Wednesday, October 15, 2008
The BIG 3 of Fast, Safe, Easy Weight Loss
Want to lose body fat and get fit fast? Follow these 3 basic steps and you can't go wrong...
1. Eat a paleo-style diet: lots of lean proteins, fish, vegetables, nuts and seeds. Some raw fruit. Cycle healthy starchy carbohydrates (beans, oatmeal, whole grains, etc.) to keep your metabolism off-guard.
2. Do high-intensity interval training (HIIT). Both full-body strength training and cardio exercise.
3. Take the 3 best supplements: whey protein powder, omega 3 fats (e.g. fish oil), and a high-quality multivitamin/multimineral supplement.
Don't over-complicate things. Losing weight and creating a fit, great-looking body doesn't have to be hard. Stick to the 3 basics outlined above and you'll be successful!
1. Eat a paleo-style diet: lots of lean proteins, fish, vegetables, nuts and seeds. Some raw fruit. Cycle healthy starchy carbohydrates (beans, oatmeal, whole grains, etc.) to keep your metabolism off-guard.
2. Do high-intensity interval training (HIIT). Both full-body strength training and cardio exercise.
3. Take the 3 best supplements: whey protein powder, omega 3 fats (e.g. fish oil), and a high-quality multivitamin/multimineral supplement.
Don't over-complicate things. Losing weight and creating a fit, great-looking body doesn't have to be hard. Stick to the 3 basics outlined above and you'll be successful!
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Wednesday, October 8, 2008
Welcome to Fast, Easy Fit!
Looking for simple, useful, no-nonsense information about losing weight and getting fit in a fast and easy way? Then you're in the right place!
The fact of the matter is that it IS possible to lose body fat and create a fitter, healthier, sexier-looking body relatively easily and within a relatively short period of time... if you know what you're doing.
Our goal is to provide tips related to the "best of the best" diet, exercise, and supplementation techniques including:
- The best diet for losing body fat quickly
- The best exercises and workouts for burning fat and getting fit fast
- The best supplements for boosting energy, losing weight, and improving overall health
- How to get and maintain high energy levels for faster results
- How to improve motivation and build unstoppable momentum to reach your fitness goal faster
- Much more!
Please be sure to leave any questions or comments you may have in the "Comments" section at the bottom of each page. Thanks for visiting... and enjoy!
JJ
The fact of the matter is that it IS possible to lose body fat and create a fitter, healthier, sexier-looking body relatively easily and within a relatively short period of time... if you know what you're doing.
Our goal is to provide tips related to the "best of the best" diet, exercise, and supplementation techniques including:
- The best diet for losing body fat quickly
- The best exercises and workouts for burning fat and getting fit fast
- The best supplements for boosting energy, losing weight, and improving overall health
- How to get and maintain high energy levels for faster results
- How to improve motivation and build unstoppable momentum to reach your fitness goal faster
- Much more!
Please be sure to leave any questions or comments you may have in the "Comments" section at the bottom of each page. Thanks for visiting... and enjoy!
JJ
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