How to Lose 10 Pounds in 10 Days and Look Awesome For Your Vacation!

Everyone I know wants to lose weight fast. We live in that kind of instant-on society. We want instant gratification. Give me results and give 'em to me right now!

Show me how I can lose 10 pounds in 10 days and look awesome over the holidays!

And that's not all bad... is it? Or do I lack moral fiber?

It seems to me that if I can have something now, rather that wait 6 months or whatever... then I prefer to have it now. No delayed gratification for this puppy if I can avoid it.

And that usually applies to weight loss too!

I think there are two reasons that we want fast results from a weight loss program:

First, as I said above, we just want to see some results.

But secondly, and I think much more importantly, our experience of dieting is that it's cruel and inhuman suffering. So we just want to get on that diet, suffer for a couple of weeks, blow off some pounds and get rid of the suffering and struggle.

And therein lies the whole problem with diets... we don't plan on making them a lifetime, lifestyle change. They're just a band aid solution to a chronic overweight condition, which just seems to balloon the older we get.

I want to introduce you to another approach to the whole universe of weight loss. What if we were to look at a program of eating that would contain delicious, nutritious foods, take off the weight quite quickly, alleviate the symptoms of diabetes and keep us all healthy for life?

Would that interest you?

You see the process of changing from one way of eating to another involves some transition time while we get used to the new foods and learn to really like them. Think about it... do you still eat the same foods as you did 10 or 20 years ago? Probably not! Yet you like what you're eating now.

It's just like salt on our food... if we have high blood pressure and start on a program of gradually reducing salt (which I've done), we begin to like less salty food and actually find the levels of salt we used to eat are now distasteful.

The little told secret is to make this transition in such a way as to never feel hungry while you're doing it.

I can show you how to get this process started in just 5 days! You'll lose 5 pounds in 5 days or 10 pounds in 10 days and you won't be hungry!

I have recently written a book entitled "Lose Weight - Never Go Hungry" which lays out a plan for overcoming Carbohydrate addiction and losing weight.

You can download it FREE here: "Lose Weight - Never Go Hungry"

Instant Stress Relief Exercise

Today, I'll show you one simple exercise that will help you reduce stress in only 10 repetitions.

But first...

When does it hit you?

When does stress take control of your upper back and neck and settle into a dull pain that lasts all day long?

Do you at least make it into the office and get a chance to read a couple of emails before the tension drives a nail between your shoulder blades?

Or does it strike 10 minutes into your long drive into work?

I'm willing to bet that if you sit at a desk all day and don't have the proper workstation set-up, that you suffer from chronic upper back tension.

Go ahead, put your hand on your traps and squeeze. Are they rock hard? Do you have your shoulders shrugged up to your ears all day long? Is your computer screen well below eye level, causing your head to slump forward? Do you slouch when you drive, adding to the stress and tightness in your upper back?

Allright, enough reminders of what's wrong with your posture and work set-up. Let's focus on what we can do to fix this...

Because even I'm not immune to it. Yesterday, after 7 training sessions, after answering over 100 emails from readers, and after reviewing several client's programs, the stress in my upper back was beyond annoying, and downright debilitating.

I had to do something about it. And fortunately I knew exactly what I needed.

10 reps of the Y-squat.

The what squat? The Y-squat.

This exercise requires you to contract your rear-delts and use your rhomboids and middle-traps to bring your shoulder blades together and hold them in position for all 10 repetitions, all while stretching the pecs. (Basically, you are holding the opposite position of the posture we tend to assume for the other, oh say, 9 hours and 50 minutes of regular workday).

So after 10 reps of this exercise, taking no more than 30 seconds in total to complete, the stress was gone from my upper back. With that stress relief, and the energy from a simple set of squats, I had a huge swing in motivation. I finished up the program I was working on and headed out to the gym to complete some more bodyweight exercises.

And that was almost 4 hours ago...and I'm still going strong and stress-free, despite being back at the computer working on more of your programs.

Now to learn how to do the Y-squat and get rid of your upper back tension. Add in a set of spiderman pushups or decline pushups, and you'll be stress free for hours.

(If you have the luxury of having your own office, I recommend taking a break every 60-120 minutes and doing 10 reps of the Y-squat. It will energize you, reduce your back tension, and eliminate some of your workplace stress. A simple secret to a much more productive and enjoyable day.)

Office or not, always focus on sitting with good posture.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Mens Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com

How to Avoid Bulking Up

I want to lose weight but I don't want to bulk up. I hear that, and I'm sure you do to, from many women that strength train. I even hear it from some men.

Now for arguments sake, let's just say that this is a valid concern (so we'll totally ignore for the time being that in order to bulk up you must eat a lot, and I mean a lot of food, and that it is relatively difficult for women to "bulk" up anyway).

So how should females (and males) train so that the risk of bulking up is minimal?

Easy. There are 2 ways to modify a woman's workout so that she need not fear the bulk.

1) Reduce the volume of weight training.

Do only one work set instead of 3. So if it says 3 sets of 8, do only 1 set of 8. This will still put your body in some turbulence, allowing you to burn calories during and after exercise, as well as improving your strength and bone mineral density.

Gaining mass is a function of intensity and volume. So if a woman reduces the volume, but keeps the intensity, she will get all the strength benefits and a lot of the metabolism boosting benefits without the paranoia of getting bulky.

2) Train your clients with more bodyweight exercises.

And I'm not just talking about lunges. There are many bodyweight exercises that will help women lose fat and get lean so that they put and keep the curves in all the right places.

Lunges, split squats, pushups, decline pushups, mountain climbers, inverted rows, assisted chinups, single-leg squats, 1-leg deadlifts, and many, many more.

And of course, throughout all of this, make sure that your nutrition matches your goals.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Mens Fitness and Maximum Fitness magazines and all over the Internet, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com

Fat Burning Bodyweight Workouts

The body weight challenge exercises are something I came up back in the late summer 2007.

It's similar to the 300 Workout which was featured in Men's Health magazine. Now I didn't invent the 300 Workout, all I did was film the video, but it was a lot of fun and got a lot of feedback from people reading the magazine and I thought hey, maybe these guys are on to something, so I'll put together a body weight version and I did what is called a Bodyweight 500.

The workout is just a challenge, it's not something you're supposed to do everyday because there are other workouts that you do during the week and then you do a bodyweight challenge on the weekends or on the Friday, your final workout of the week.

So you might do a workout on Monday and Wednesday, and then in your first week of the program you'll do the Body Weight 100 and this is the program that's featured in that Belly Off Program that I mentioned at the start of the interview that guys are using to lose 20 pounds or 25 pounds of fat in 8 weeks.

They do two regular workouts and then they do they Body Weight Challenge and then the next week they do two regular fat loss workouts and then they do a harder Body Weight Challenge and so on and so on it goes until they've done either the 4 week version of it and an 8 week version of it and they work up to the 500 repetition challenge, so that's what I mean when I say Body Weight 100, in that workout there's 100 repetitions of body weight exercises.

Some are done for 10 repetitions, some are done for 15, you know, there's chin-ups, body weight squats, and some other exercises in there.

Eventually, like I said, working up to the Body Weight 500 Workout, which is generally done in about a half an hour to 40 minutes for guys that are a little bit more beginnerish and they get the workout done.

It's all body weight exercises like I said and it's a lot of fun, it's a good challenge and that's what some people need in their programs to keep the motivation up, is a challenge each week, especially those people that are competitive, a former athlete. They really like something that they can do that is going to challenge them week in and week out, so it's just not the regular routine they're going to the gym for.

They know they have a new challenge this week and they have to get the workout done in X amount of time sort of thing.

I did that initial Body Weight 500 and then I went and made an even harder workout called the Bodyweight 1000 and in that one, it's the same thing, Monday and Wednesday you do regular workouts and then on the Friday or on the weekend, you'll do a body weight challenge.

So it starts off the first week you do 250, in the second week you do 250 by 2, in the third week you do the 501, in the fourth week you do maybe 501 and the 250, in the fifth week you do the 750, and then finally at the end of week six, you do the Body Weight 1000 Challenge.

Now in this one, it's not really that much more difficult than the 500 because I added a lot of calisthenic-type exercises like jumping jacks just to get the repetition number up because you can't do 1000 push-ups in a workout. It's a whole bunch of exercises, there's probably 15 different exercises that makeup the challenges and you can do them, you know, a couple include the ball, a couple include nothing, and a couple include some type of pull-up bar.

Discover the shocking top 5 fat loss myths at Turbulence Training and uncover all of the Turbulence Training Transformations in the Fat Loss Forum. Craig Ballantyne is a Certified Strength & Conditioning Specialist and fat loss expert who writes for Men's Health and Oxygen magazines. Ballantyne shows you how you never have to do slow boring cardio again!

Tips for Natural Weight Loss

Enjoyable physical activity is an integral part of a natural weight loss program. Research shows that physical activity is one of the key factors in helping people keep the pounds off. If you set sensible goals for yourself, chances are you'll be more likely to meet them and have a better chance of keeping your ideal weight.

A lifestyle based on healthy eating and regular physical activity is naturally the best way. By that I mean incorporating working your muscles and well as cardiovascular. Yes, study after study has shown that a blend of the two is key to a natural program being successful and keeping the weight from coming back.

Our bodies are amazing. If you eat less the body thinks it needs to store more because there's not enough. If you eat more frequently not large portions but just on a more frequent basis the body will think there is plenty and start burning the fat that is stored up.

A decrease in caloric intake and an increase in daily activity will create a natural caloric deficit which is the foundation of all pounds coming off for good. The excess weight that you put on is the difference between calories digested and calories burnt off through exercise. Therefore if you lead an active life you are able to consume more calories and your activity will get you to where you want to be.

Using moderate weights does not result in huge muscle mass, but it increases the body metabolism, firms the body and gives a slim look. Aerobic exercises can enhance your heart beat rate and breathing.

Most people employ just the cardio side of losing weight. Which it isn't bad but it more works the heart and lungs. You must incorporate a muscle workout of some kind into our regime. This is missing factor with so many.

Did you know after a muscle workout with weights your muscles are needing "food"? Guess what that food is..its your fat. This could be the missing link to your success.

Mike Dejona is the expert in weight loss and has posted more free articles and helpful tips at http://www.lossweightprogramsite.com/Natural-Weight-Loss.php

Weight Loss Tips For Athletes

For a best performance, athletes are to be trim and healthy. Winning is based on their talent along with a healthy body. For workouts and practice, they need to shed weight without damaging their muscles. This is the point were most of them do not care about. In order, to gain a quick change they often skip meals or use diet pills and laxatives. Some even try vomiting by triggering their throat. Ultimately, such habits will lead to eating disorders such as anorexia or bulimia.

Thus, athletes who are to be healthy end up in various diseases especially in women. Exercising towards the competition needs more effort. In certain cases, these people starve and follow unhealthy diets that might lead to diseases affecting the bone. Sudden change in the weight is always risky. An ideal goal is to reduce one or two pounds a week. Appointing a dietitian would help much in assisting a proper diet considering the weight, height, and age. With a healthy diet, it is easy to attain loss of fat than the muscle.

Athletes should always consume a variety of food. It is advisable not to skip meals especially when hunger cannot be controlled. Protein and carbohydrate enriched food stuffs can be taken before the routine workout or exercise. Calories are being burned off with exercise. Therefore, a well-planned food regime is to be prepared. Athletes put on weight after a particular competition. Retaining their old figure is not as easy as it sounds.

Consuming smaller meals within two to three hours and using considerably smaller plates keeps the person away from overeating. Skimmed milk and low fat diary foods should be preferred. Fish and chicken must be included in one meal of the day. It is better to avoid meat, but if it is a necessity remember to remove the fat before cooking. Including high-fiber food in the regime would give a feeling of fullness. Devouring fruits and vegetables will be more apt that it may avoid the person from over eating.

Fruit juices should be taken in plenty without much sugar and fat. Carbonated drinks are to be completely avoided. It is important for the athletes not to feel hungry during workouts. They might have a crave for sweets and confectioneries. A fruit or fruit juice before the work out will reduce their exhaustion and always feel full. Drinking plenty of water will prevent dehydration. Dehydration can result in serious problems to the health.

There are many risks for the athletes if they lose weight without any proper consultations. Along with the fat, muscle wasting might take place with heavy exercises, which can lead to diseases that may be even fatal.

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A Scale With a Body Fat Monitor Weighs In as the Best Kind to Have

Those on the long road to weight loss have often used a weighing scale as their guide. After all, their main goal is to lose weight. But a scale weighs every bit of you your fat, bones, muscle, what you just ate or drank and ultimately, the number that appears on your weighing scale is not the most important number.

A more important number a number that means more in terms of overall health is your percent body fat. As most of us have heard, muscle indeed weighs more than fat. A regular scale may show a person that he has remained the same weight after weeks of working out, and this can be very upsetting and slightly askewed news.

A weighing scale with a body fat monitor, on the other hand, may show that same person that although he is the same size, his percent body fat has gone down! His muscle has replaced his fat, and this is even better than losing weight.

These days, anyone who is interested in weight loss practically needs to be a mathematician. There are just so many numbers to deal with calorie counting, grams of fat in food, weight, percent body fat, hours of exercise, etc. One of the most important numbers, though, is the percent body fat. Luckily, these days, people can check out their percent body fat from the comfort of their own homes, at the same time they are weighing themselves.

The newest and best sort of scale to have today is one with a body fat monitor. An even better weighing scale to have is one with a body water monitor, too many people are mildly to moderately dehydrated these days, and they do not even know it. A body water monitor can help them keep on top of hydration, thereby improving their overall health.

So, how does a scale measure your body fat and water levels? Bioelectrical Impedance (BIA). A person stands on the foot pads of his scale, barefoot. A low-level electrical signal is passed up through one foot, and exits through the other foot. The BIA scale measures the resistance of this electrical signal as it travels through the persons body.

Water conducts electricity, and fat contains very little water. Muscle, on the other hand, is around 70% water. Therefore, the faster the signal travels through your body, the more muscle you have.

The BIA scale is not the most accurate fat-measuring device (it has a 4% margin of error), but it is accurate enough for most people, and it is very easy to use. The results of a BIA scale can be affected by simple things like your hydration, the food youve eaten, and even your skin temperature. Weigh yourself after drinking a glass of water your percent body fat shows as higher if you are dehydrated.

So, if you are looking to lose weight, consider trying to lose body fat instead, and keep track of it on a scale with a body fat monitor.

Note: It is recommended that anyone who has and internal electronic medical device like a pacemaker should not use the fat reading feature of one of these scales

Anne Clarke writes numerous articles for websites on gardening, parenting, fashion, nutrition, and home decor. Her background includes teaching and gardening. For more of her articles on weighing scales, please visit Digital Scales.

Do You Know How To Get Six Pack Abs The Right Way?

Getting six pack abs is possible. This is not a goal that cannot be attained. The factor in making this happen is you. What are you prepared to do? The biggest challenge we face as human beings is the habits we have developed over time. Breaking these habits is not easy but it is definitely achievable.

Figuring out how many calories you need to burn per day in order to lose weight is not rocket science. There are many books and lots of information online to help you understand what is necessary in order to do this.

You can do all the crunches and workouts you want but as long as there is fat around your muscles you will not be able to achieve six pack abs. The key here is fat. You need to burn this fat. Otherwise the flab will remain covering your muscles. You will need to engage in frequent cardio workouts to exercise your muscles, lungs and heart as a whole..

Do not think that you can just work out on one area of your body. You cannot localize fat loss. You will need to work on fat as a whole. You will need to put together a diet that will help you achieve this. By the way this does not have to involve boring meals. Again research, research, and research some more. Educate yourself on the functioning of the human body.

Gaining six pack abs will not be achieved by abdominal exercises alone. So training your abs for hours on end will not help you to get the six pack abs you desire. If you only do abdominal exercises then you are not addressing the problem of fat as a whole.

There are few things that you need to do is reduce your body fat percentage. This brings us back to diet and exercise. Do not take your finger of the pulse when it comes to understanding the underlying fact which is "I have fat". You need to get rid of it the right way.

You can discover how to lose belly fat! starting with our Free Bonus ebook, Training & Nutrition Insider Secrets for a Lean-Body!

Finally The Right Way To Lose Belly Fat. - starting today! You can also learn how to get Six Pack Abs. Do You Know The Hidden Dangers of Your Excess Abdominal Fat?

Put The Snack Down And Step Away From The Freezer!

Life is certainly not easy, anything that you want is difficult and things you do not want are sometimes damn near impossible. It is so easy to gain excess weight, and it is pretty enjoyable doing it! It is a pain to get rid of the extra weight though, and it is a truly horrible experience.

If you think about it, putting on weight is easy and enjoyable. You just eat more and more, but it is pleasurable! Dieting however is always a nightmare.

Recent studies have shown that our bodies do not react to dieting in the way that we thought it would. Your body will start to learn about any regular dieting patterns, and will prepare itself for these lean periods.

Another problem with our modern lifestyle is the convenience of fast food. Almost everyone these days is rushed off their feet, they just do not have enough time to work, look after the kids and to eat properly. This just makes fast food so much more of a tempting idea than cooking.

Treats can also be really damaging to your waistline. Snacks contain lots of calories and little to no nutritional value. The only really healthy snack food is fruit, and then you should only eat them at meal times.

You can kick the habit if you really want to, you just need to work hard enough. Once you have broken the habit you probably would not miss whatever it is you have just given up anyway!

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FREE weight loss articles, exercise tips and tools to help you lose weight.

What is a Detox?

In a nutshell, a body detox is a cleansing diet or fast that helps purge build-up toxins out of the body and it is practised by many cultures for centuries for the maintenance of good health or even overcoming of chronic ailments.

Doctors tell us that when our natural self-cleansing mechanism is overworked, we may see symptoms such as bloating, fatigue, dark rings around the eyes, insomnia, poor digestion, constipation, and dull skin. A detox frees up our body from the busy regime of food indulgence and digestion by giving our detox system which comprises the digestive tract, urinary system, skin, and the liver a break so that there is chance for the body to regenerate and cleanse optimally.

Types of Detox

Water fast is a rigorous exercise that helps flush out the gross waste products of digestion effectively and gets the body to work on healing, however, it requires great discipline and a strong will for the individual to sustain such a fast for a long duration. If you are generally weak, have low nutritional reserves and think you will never be able to endure a pure absolute water fasting, but yet you really wish to do a good body cleansing, I personally would recommend honey water fast which is less challenging, and hence more tolerable. Drinking fruit juice first thing in the morning or throughout the day is a relatively easy way of eliminating toxic substances in the body while supplying a great deal of nutrients, enzymes and calories. The most common cleanisng recipe for many people is drinking a glass of lemon and honey drink with an empty stomach in the morning. Also, in my culture, it's very normal for people to ask for some sour juices such as sour plum, pineapple, lime and sour sop after having a big or greasy meal. Alternating between juice and water fasting is another effective method of achieving body cleansing. Start with juice fasting first so that moving on with water fasting is more comfortable. The juice will give you energy for the day's activities.

Detox does not necessarily always mean 100% food abstinence. Eating less for each meal is also good way to begin the cleansing process as the temptation to satisfy cravings for specific foods is reduced. Cutting down unhealthy snacks and junk food in your diet such as fried foods, fast food and eliminating bad habits such as excessive alcohol consumption, caffeine, refined sugar, and cigarette smoking is a form of cleansing too. Turning to high-fibre diets consisting of fruit, vegetables, grains will also helpful. For example, you can have fruit for breakfast, a vegetable and nut salad for lunch, and a meal of cooked vegetables with some fruits for dinner. Eating a wholesome, plant-based organic diet will also go a long way in cleansing and keeping your body strong and healthy. And finally, the more you move your body, the more you prevent congestion and clogging of the lymphatic system. Thus, doing exercises such as brisk walking, aerobics, and sports can thus assist body cleansing, whereby the pollutants are being flushed out of the lymphatic system and the cells, flooded with health-giving oxygen.

Source: http://www.benefits-of-honey.com/detox.html

R. Tan is the owner of the website http://www.benefits-of-honey.com which is a rich honey resource community specially built for all the honey lovers and fans in this world. She has packed this website with a wide range of quality contents on honey based on her knowledge and experience with honey, so as to promote its invaluable benefits which she believes could bring many positive spin-offs in everyone's daily life.

Natural Apple Cider Vinegar Weight Loss

The ability to lose weight naturally is a very desirable condition. Adopting an apple cider vinegar diet into your regimen is the ideal approach for weight loss that does not involve stimulants or diet pills. The plan is pretty straightforward and the results are absolutely stunning.

No one likes to carry extra pounds but few of us have the means to naturally rev up the metabolic rate while keeping cravings under control. There are some simple steps that dieters can take to ensure that they can drop weight naturally and with relatively little effort.

While the apple cider vinegar diet is not miracle cure, it is a viable resource for weight loss without suffering. The secret to the diet's success is thought to lie in the combination of the vinegar's acidic nature and the natural pectin found in apples. The combination serves as a means of getting the metabolism fueled and ready to burn.

One of the health benefits of apple cider vinegar is the product's ability to lower cholesterol. Pectin is a key factor in reducing cholesterol in the body. While there is no scientific connection between the lowered cholesterol and weight loss, there does seem to be a correlation when it comes to this nectar.

The apple cider weight loss plan is simple to follow. There are no restricted menus and nothing is really off limits. However, dieters do have to practice restraint when it comes to snack foods and their meals have to be in sensible proportions. Of course, water is on the top of the list of priorities.

Dieters just take between one and three teaspoons of the vinegar before each meal. This gives the supplement time to rev the metabolism while curbing the appetite. Beginners should start with just one teaspoon before each meal and gradually work their way to three teaspoons.

Add a little light exercise into your daily routine and you have the makings of a simple weight loss plan that actually seems too good to be true. Following the plan is quite easy. All that is necessary is the capacity to remember to take the vinegar before each meal. If the nectar is too much for your stomach, you may want to opt for apple cider vinegar pills instead.

Weight loss is an ongoing process for many people who opt for fad diets and trendy weight reduction plans. The apple cider vinegar diet is ideal because it offers a natural weight loss remedy without a restrictive eating regimen.

See the Benefits Of Apple Cider Vinegar. Loose weight naturally with body detoxification. Learn How To Clean Up Your Colon Naturally.

How to Lose A Lot of Weight Really Fast

Big event coming up? Need to lose a lot of weight really fast? Here's the secret...

Its a common misconception that you need to starve yourself and exercise until you drop to lose a lot of weight really fast. This is NOT true. Read on to learn the truth.

Eat More

If you want to lose a lot of weight really fast, you need to get your metabolism up. If your metabolism is up, you will burn more calories, which engaging in the same amount of activity. It's really that simple. A lot of people starve their muscles, and assume that they will feed off their fat. False. If you starve your muscles, they will shrink and no longer be able to burn calories efficiently.

Another important element to raising your metabolism is to keep your system and intestinal tract clear of toxins. There are some great one day tricks to aide in doing this such as a good body wrap or fiber supplement.

Drink More

Its a necessity to STAY hydrated. Your body can't function properly without a good amount of high quality H2O. So, do your body a favor and be sure to ingest at least 8 full glasses of water each and every day. It may sound difficult, but I know that plenty of people out there are drinking more than 8 glasses of soda a day without any problem.

To recap, ensure that you are eating more frequently than you normally would, including protein with every meal, and a large breakfast to start your day. Then, just stay hydrated and lose a lot of weight really fast!

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Brandon Walsh is considered an expert author in the fields of biblical nutrition, weight loss, and healthy living. To learn more about detoxing your system and losing weight, sign up for his extremely popular and free newsletter at: Heal Loose Fat

Rating the Energy Drinks

Energy. Everyone wants more of it. And it's as easy to get as heading down to the corner store...All we need to do is slam down a Red Bull. Or a Gatorade. Or a coffee. Or so the ads say.

But which of these is really the best energy drink? The answer, of course, is below...

Now when people talk about energy drinks, they are often simply referring to products that contain caffeine. After all, when someone is describing their energy levels, they are really talking about their level of mental alertness. So we'll limit our discussion today to that: what drink gives you the best and longest-lasting energy levels.

#5 - At the bottom of our list are those sugar and caffeine "energy drinks" such as Red Bull (and even cola).

The problem with many energy drinks is that they contain too much sugar and/or too much caffeine. So while the short-term effects are huge increases in energy (i.e. feeling wired or even jittery - even to the point of nausea), after an hour or two you'll crash and burn, and more than likely be ready for a nap - or as those marketing machines prefer, another "energy drink".

#4 - Sports Drinks: Give these guys credit, they've convinced the world that we need to refuel with what's essentially uncarbonated soda pop. Now unless you're performing an exercise of more than an hour, you don't need this liquid sugar.

#3 - Coffee: Having never had a coffee in my life, I'm not sure it's fair of me to pass judgement on this beverage. But I'll say this...a cup of coffee each day is not going to kill you.

But if you depend on the caffeine to give you your morning get-up-and-go, maybe you should do a little lifestyle review. Perhaps there are some things you can change to give yourself more energy without relying on a caffeine fix? And you're probably getting a lot more caffeine than you bargain for if you get your coffee from the well-known coffee shops.

#2 - Green Tea: True, this beverage does contain caffeine, but it does so in relatively smaller amounts than coffee.

In addition, you should be able to find naturally decaffeinated Green Teas (avoid Green Tea that has been decaffeinated via an "acetylation" process - this might also remove the healthy phytochemicals in the tea). And of course, go organic if you can.

NOTE: All teas are healthy. Green Tea may or may not be healthier than traditional teas.

Green Tea is a super close second place to our winner...and research suggests that several cups of the tea are necessary each day to receive the full health benefits.

#1 - Filtered Water: There's no way that water is going to lead to an energy crash. And it's important part of your nutrition plan. While I admit, it will never compare to a caffeine-based beverage for giving you that mental wake-up, in the big picture, water is the go-to drink.

Unfortunately, despite all the messages about H2O, I know a lot of clients still do not drink enough water.

I'm a big proponent of 12 glasses per day - I drink more than that and immediately notice sluggishness when I am unable to do so. I encourage you to monitor your water intake and determine your optimal level for alertness.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Mens Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com

Turbulence Training Review

Like so many other people, I have been trying to get my weight under control. I have tried everything from L.A. Diet which is liquid only to Adkins and many other fad diets. I came across “Turbulence Training” one day when I was search for a diet and exercise plan on the internet. Turbulence Training was created by Craig Ballantyne, a certified strength and conditioning coach.

I was pretty skeptical about the claims the program makes. I decided to try Turbulence Training for two reasons. Number one is the low price, I have paid much more for useless training videos and equipment. Number two, there is an eight week money back guarantee. I told myself I would try the program for a month and get my money back if I didn't see any results.

On to the program itself. Turbulence Training is designed for busy people, which was great for me. You work out three time per week for 45 minutes each session and all the exercises can be done in the privacy of your own home.

I started Turbulence Training with a lot of hesitation. I had been using a treadmill at home 4 times a week for an hour and a half. I didn't think there was any way working out half as long and one less time per week would produce any results. Boy was I wrong.

Let me say this, within a month of starting the program, co-workers were beginning to ask questions. The workouts are short but they are very intense. With Turbulence Training, I have been able to lose fat and build muscle at the same time. This is something I had never been able to do before, I was always just trying to get rid of the fat and not worried about muscle building. Now I am working towards that really toned look that I have always wanted.

Not long after my co-workers began asking questions, some of my friends began to ask what I was doing as well. I clued them in to Turbulence Training and got a couple of them hooked. We have been working out together for the past couple weeks and having other people to work out with has just added to my motivation.

I can honestly recommend Turbulence Training to anyone that is fed up with fad diets and working out for hours with no results. A lot of people have had success with Turbulence Training and you can read other testimonials on their website.

Justin Biggs is a businessman and former fad diet tester. To learn more about Turbulence Training please visit Turbulence Training.

How To Lose 30 Pounds In 40 Days - Easy Street

Did you know that there is an easy and proven way to lose 30 pounds in about 6 weeks? This new diet is called calorie shifting and it is built to help you lose approximately 9 pounds every 14 days. The beauty of it is that you don't feel like you are on a diet. You will know it because of the way you are eating.

In this diet you have to eat 4 times per day and that shouldn't be too hard, right? Each meal should be big enough to make you just short of full. That one isn't too hard either. Thirdly, you have to cook your own food and this is the part that might make it harder.

No matter what diet you are on you should cook your own meals. Processed foods are an absolute no-no. Processed foods of contain high levels of fat and energy and they are extremely fattening.

You should use fresh foods for every meal because the longer foods are stored the more of the natural nutrients disappear. When you are cooking you should use the good fat, like olive oil.

Physical activity in form of exercising is also a good thing to practice while dieting. Physical exercising increases your metabolism and help your body burn fat. Water is also very important. You have to drink lots almost a gallon per day because you want your circulation to transport nutrients to the cells and to transport waste from your cells. If you are dehydrated this process is slowed down.

There are different kinds of physical exercising and the recently released Turbulence Training gives your metabolism a turbo-effect. You burn a lot more fat than you would have if just going on a diet. So if you want to lose 30 pounds in 40 days this is what you have to do. Go on a calorie shifting diet and combine this with turbulence training. This is as close to fool proof as you get!

Jennifer Olsen was a master of failing at different diets. She understood that there were more to losing weight then just going on a diet. Today she has lost nearly 50 pounds with the calorie-shifting diet and meanwhile she has finished reading 'Burn The Fat, Feed The Muscle' and she is implementing what she learned into daily activities.

She made a mini-site that gives examples of diets, complete fast weight loss diets and reviews of books that helped her stop living the unhealthy life and turning around into a more healthy life-style. If you are interested in learning more please Click Here!

If you are interested in learning more about the calorie-shifting method, please please Click Here!

Starvation Diets - Starving to Lose Weight

A starvation diet in my mind is any diet where you are starving yourself. I know that when we are dieting usually we will restrict our calories so that we are burning more calories than we eat but on a starvation diet we are actually restricting calories to such a point that we affect our metabolism and force our bodies to jump into a phase below dieting where we are not able to lose weight anymore.

To understand a starvation diet we need to look at what we are doing to our body when if we decide not to eat at all for a few days. First of all our bodies will think that we are just between meals and our body will start to use up blood sugar and then start burning up carbs until they are gone. Once we have run out of carbs our body should use fat and muscle tissue for energy but instead will start to lower our metabolism in a fight to protect our bodiesthis is the starvation phase. Eventually if we did not eat our bodies would start to burn off our fat and muscle and our metabolism would slow to a point where we would become very lethargic and our organs would start to slow down and eventually shut down and we would die. There are not many people that would go this far bad as we see in people with bulimia this definitely does happen sometimes.

Instead of using a starvation diet to lose weight what most diets tend to do is to confuse the mind and body so that our metabolism well stay up and will continue to burn fat while at the same time hopefully not burning the muscle that we have nearly as quickly. If we look at bodybuilders in their dieting phase before a competition they must lose all of their fat so they have to diet fairly hard and expect to lose some of their muscle actually quite a bit of muscle.

When you are looking at a diet and do not want to starve look at the following points.

1. What is the goal of your diet? Usually the goal is to lose fat
2. What are you going to do to lose that fat? If you diet your body needs to stay a little bit comfortable and if your try to lose weight too fast you will go into starvation mode.
3. What are you going to do to raise your metabolism? Most people will use exercise for two reasons, firstly the exercise will burn calories to help you lose weight, but even more importantly getting exercise will force your body to raise your metabolism so that it can be ready when more exercise is going to happen.

In reading this hopefully you will see your body as I do, and that is that our bodies are machines that adjust to stimuli fairly quickly. Your body will speed up and slow down its burning of calories and storing of fat. I hope this will help you a little bit in learning to control your body using diet and exercise.

For more information on picking a diet and workout plan for yourself you can visit my build muscle book review or my fat loss for idiots review.

Lose Weight Fast By Changing Your Exercise Program To Enhance Muscle Strength and Fat Loss

You can lose more weight in a shorter period of time by exercising in a more natural way. What I mean by this is that the body will tend to adjust to any exercise routine you do on a regular basis. Here are some ways to lose weight quickly and keep it off by exercising.

• Do a different type of exercise each day. Changing your exercises will work out different muscle groups in your body. Our bodies are very complex and it is important to build all of the muscle groups in order to burn more fat on a regular basis.
• Try more non-traditional body moves. Move your body side to side, backwards, and even stand on your head. All of this will help you to build a stronger core. This means that your extremities will not do the work that your abdomen, stomach, buttocks and thighs should be doing.
• Exercise at different times of the day. Everyone is different. Make sure you do not get stuck in only working out for one hour at the same time every day.
• Experiment with different types of equipment. There is so much available now that it is easy to have a complete gym at home with very inexpensive equipment.
• Do not eat for three hours before exercising. You will burn more fat by doing this
• Allow your muscle groups to rest in between exercises. Muscles need about 48 hours to recover. Work them out every other day.

Utilize these methods in order to maximize your weight loss in the shortest amount of time. Also include a diet that will work with your body to lose fat and you will be able to lose a large amount of weight in a short period of time.

And now I invite you to learn about a diet plan that will help you to lose weight very quickly by visiting http://www.FivePoundsAtATime.com and seeing how you can burn fat for quick weight loss.

Reaching Your Weight Loss Goal

If you think that you are the only person having problems reaching your weight loss goal, you can think again; there are millions of people out there who find the very thought of starting a diet something hateful and almost impossible. It may seem that gaining a few pounds takes only a matter of weeks, or even days, while the process for losing them might take seemingly forever; however you will notice that if you quickly lose a few pounds it may give you the best possible incentive in reaching your weight loss goal.

But you may be thinking, Ok, I do want to lose those few pounds right away, but how? The answer is quite simple; you just need to avoid all those types of food with high calories amounts, and while that may seem like quite a test at the beginning, if you eat other things you like (with less calories), you will soon find out that a diet is not that hard to follow. Make sure to be gradual in your calories decrease, otherwise you will find this process incredibly hard to follow. What you need to do in order to reach your weight loss goal, is to decrease the amount of calories you consume to 1,000; but before you get to that number you will need to find out the amount of calories you are currently consuming, and each week you may decrease that amount until you reach 1,000.

If you follow this simple procedure you will loose a few pounds in a matter of weeks, but the most interesting part about it is that you wont even notice, you will feel like you managed to do it without too much effort, and that boost in self confidence is exactly what you need. Once you have found out that reaching your weight loss goal is not as hard as you had imagined, it is time for you to start exercising some. Remember that cardio types of exercise are the best when it comes to fat burning, so: walking, running, jugging, riding a bike, etcetera, are by far the best routines you may follow when trying to reach your weight loss goal.

Continue with this process for a month, always observing the amount of calories you consume, and keeping them around 1,000. Keep exercising your body frequently, and in just a few months you will feel better and you will look better, because you will have reached your weight loss goal successfully.

This article can be freely published on a website as long as it's not modified in any way including the author bylines, plus all the hyperlinks must be made active just like below.

Jean Lam is a writer, author, publisher and owns several sites. Visit his weight loss obesity website for lots of articles about losing weight. Also check out the weight loss eBook that will give you tips for your weight loss problems.

Getting in Shape For Lazy Bastards

Okay so let me get this straight... You dont feel like making exercise a daily habit, you dont like the feeling of being out-of-breath, and youd rather stay the way you are if it means being comfortable...even if you do become an even fatter and lazier bastard in the process?

Ladies and Gentlemen - what youve just read above is the exact mindset that most out-of-shape people have when attempting to get in shape. And when they fail, they actually ask the obvious question of why they have failed... Sad isnt it?

As opposed to those types of people, I have come in contact and trained people who did have the desire to change their daily habits with the goal of getting in shape and being healthier. Now this is the mindset of a few select people who want to get in shape - and its a good mindset to have. But again, Ive also seen people fail to get in shape with this wonderful mindset...

The reasons: Okay, for the lazy mindset - its obvious why they fail. If you go into any activity with the I dont feel like it mood, guess what, you most likely will fail and you wont get anywhere because all of your energy will be focused on not wanting to be there doing whatever is it youre doing. Or for some fat and lazy people, their energy will be focused on which flavored donut theyll purchase when the training is over. Whatever it is you focus on while physically training, if youre focus is not centered on progression and self-improvement - you are doomed to fail.

As for the pre-motivated types, the reason why some of them fail is because they lack consistency after they start training. To give you a more clear vision on what I mean, Ill tell you about a particular client I began to train recently...

A friend of mine heard about my fitness training services one day and decided that he wanted me to help him get in shape. He called me up and we met at a location. He was so worked up and was motivated to get in shape and have more daily energy - and with this mindset, he couldnt possibly fail, could he? Well, for the first few days he used my advice and trained really hard and actually started to make progress. However, one day, a day in which he scheduled physical training for himself, he decided to slack off and take a break. So he did take a break for that one day... And soon, that one day off turned into 5 days off!

Can you believe that? He quit training for one day and resumed back to his old habits...and all the progress he made from improving his stamina to increasing his muscle base all disappeared within a week. He basically threw every little progress he made out the window. And after that, he simply forgot about training.

Of course, being the persistent S.O.B. I am, I pushed him forward after hearing about his fall and he did achieve his fitness goals after about a month of consistent training (powered by me).

But the main lesson to learn here is this: No matter what shape, size, or physical state you are in, if you train consistently, you will succeed at getting in shape and achieving your goals in a reasonable amount of time.

Ryan Dodson - Personal Fitness Instructor

I guess you're wondering how I took an out-of-shape "couch-potato" like him and turned him into a living, breathing, fitness machine. Well, I've put all of my knowledge and exercise methods into one downloadable.pdf file and you can instantly download it from the *new and improved* InhumanStamina website (coming soon)

Muscle Workout - It Is Not Enough Just To Do Cardio

It is not enough to just do cardio exercises. To ensure you have the best looking body possible, you must incorporate muscle workout into your exercise routine. You will be amazed at the results. You dont have to use heavy hand weights or complicated machines in order to get a good muscle workout. You can use light weights with targeted exercises that will have you looking and feeling your best.

If you are serious about building muscle, you need dedication and motivation if you are to succeed. Major motivation factors for you can be the compliments you get on the appearance of your body. It may be having the freedom to choose clothing according to your tastes instead of your size.

When you add a muscle workout to your exercise routine, you can help to quicken results if you are trying to lose weight. You cant turn fat into muscle, but you can cause fat to burn quicker when you use a muscle workout as an aid for weight loss.

The less fat your body carries, the more the muscle is visible to the naked eye. If you work with low weights and high repetitions when you begin your muscle workout, you will be strengthening and building your muscles. It doesnt matter if you use hand weights or prefer exercise machines, adding a muscle workout to your exercise program will have you feeling great.

Keep in mind that when you feel sore after a muscle workout, this is not an indication of a good workout. You should not use muscle soreness as an indication of a bad work out either. Muscle soreness merely means that you are causing your muscles to do something they arent used to doing. Once your muscles get used to being worked out, you shouldnt feel any soreness at all. In the beginning you can expect to feel sore for a few days if not longer, but as your muscles learn what you expect from them, they will be happy with the workout and not afford you much soreness unless you overdo it.

You can be on your way to a firmer, trimmer body with a muscle workout. Any workout is a good workout for your mind and your body.

For more information about Muscle Workout, feel free to visit us at: Muscle Building

Weight Loss Exercise Form

I'm a stickler for exercise form in my weight loss client's workouts. In fact, some of my clients think that I take exercise form too seriously.

But you can't fool around with exercise form. You must do each rep of each exercise with the best form you possible - even when you are tired and struggling to get through the set (that's where the real benefits are achieved!).

So you must go through the safe, full range of motion to get the most out of the exercise. By doing so, you will get more out of the exercise. And more work equals more results.

That's not hard to see, is it? I mean, if you go for full depth and perfect form on a squat or split squat or dumbbell press, we all know that is harder and takes more energy than to use poor form or to do only half the range of motion.

If you do an exercise with picture perfect form that means you've also done the exercise in its most difficult form. And that means you will gain the most muscle and lose the most fat when the exercise is done to its full capacity.

Poor form is often lazy form - its the easy way out - and this will not get you the results you need.

On the other hand, if your mobility (a better training term than flexibility) prevents you from doing the exercise, then you are best to work on your mobility with bodyweight exercises, such as the Spiderman Climb, Spiderman Pushup, Y-Squat, and the other metabolism boosting strength training bodyweight exercises.

By improving your mobility, you'll be able to do the Single-Leg Reaching Lunge with perfect form (i.e. lots of depth while maintaining a slight arch in your lower back).

I've added the Single-Leg Reaching Lunge to the bodyweight page...just scroll down to the exercises here.

Remember that all exercises should be done with your abs braced (as if someone was going to punch you in the stomach) and your low-back slightly arched, but never, ever rounded.

Train safely, train consistently, and train successfully for weight loss.

You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines. His trademarked fat loss exercise programs have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. Craig Balantine's fat loss workouts help you burn fat without long, slow cardio sessions or fancy equipment. Craig's bodyweight exercises for fat loss help you lose fat without any equipment at all.

Getting Rid Of Love Handles - How To Get Rid Of Love Handles

The key to successful fat loss is a gentle, healthy, gradual process. Too many ketones indicate that you are burning fat too quickly, and may irritate your bladder. Fast fat loss is a sure road to failure, because your body will compensate by slowing your metabolic rate, leaving you feeling tired and toxic from the high ketone levels in your system. So to get rid of your love handles and do it permanently, you must follow a strict plan.

Also, you won't be able to stabilize your desired weight if you achieve it too quickly. Our bodies establish weight "set points" over time. Once you lose weight, you need to maintain that weight for at least two years before your body adjusts fully to its new set point. This is why most dieters gain back the weight they have lost, and even a few more pounds, and those love handles feel bigger and more repulsive. Your body has to be taught at a metabolic level to be comfortable at a lower weight set point.

A weight loss diet is a long-term commitment to new habits and health. If you cannot commit yourself to two years of maintenance after the weight is off, it is better not to diet at all, because the backlash weight gain can leave you heavier than when you started. And then all the work to get rid of your love handles will be wasted.

Most bariatric (weight loss) doctors feel that 2 lbs. per week is a safe and efficient amount to set as a permanent weight loss target.

While two pounds a week may not seem like much, it will put you on the road to where you want to be and more importantly...safely getting rid of your love handles.

What most people don't see when trying to get rid of love handles is the bigger picture and how simple it can be with the right guidance. Get it here http://weight-loss-for-all.blogspot.com/

Lose 9 Pounds In 11 Days

Fatloss4Idiots is a weight loss program that can have you losing 9 pounds every 11 days. This can really be done if the program is followed exactly as shown. They even have an online diet generator which can help you generate your diet within seconds online!

The whole program is based on shifting calories, which means that you will eat different amounts of calories each day that you are on the plan and this calorie shifting actually helps your metabolism burn all of the calories consumed. This plan is based on a 4 meals per day during the 11 days and although I cannot guarantee you will lose 9 pounds in those 11 days, you will definitely lose weight. Some people lose 7 or 8 pounds while others may lose 9 or 10 if the menu is followed exactly. And the best part is, every time you do this diet, you will lose weight.

Some of the things you will learn in this exceptional E-book are: 10 rules for fast fat loss, how to stop retaining water, how to drink alcohol while still burning fat, how to shop at the grocery store to boost fat burning for your entire family, how to eat more than 3 times per day to speed up weight loss, and much more.

Get ready to be shown an eating program that is so unique that you will want to start using this amazing plan immediately. Learn how to give your body different types of calories to increase your metabolism and force fat loss to happen faster.

Learn more about how you too can lose 9 pounds in 11 days today!

Weight Loss As An Added Bonus

The truth is that the astounding weight loss being achieved on the green tea diet is just one of the numerous miracle-like benefits of simply drinking it. The tea diet is also widely recognized as a substance that can protect against many different cancers such as stomach cancer, ovarian cancer, cancer of the colon, oral cancer, prostate cancer, and breast and cervical cancers. Another antioxidant in tea diet is also being studied as a potential cure for cancer. The diet is actually a dietary supplement which is composed of natural ingredients such as green tea.

Due to the popularity of recent findings, green tea has almost become synonymous with weight loss and diet. For instance, instead of drinking coffee and cream which area high in calories, the weight loss programs can not only save you from taking in too much calories but also let you take in several healthful substances like polyphenols and flavonoids. There are a large number of remedial benefits of drinking green tea and research has confirmed that consuming a small amount like just one cup a day can greatly assist in weight reduction and fat burning. The great thing about the weight loss benefit of green tea extracts is that it does not have any adverse side-effects.

With its countless health and weight loss benefits, these dieting supplements are fast replacing ephedra as the leading weight loss product in the market. Although green tea weight loss supplements also contain caffeine this doesn't seem to have the negative effects found in other products with caffeine. People who use these supplements in studies will loose approximately 2 pounds per month. Yes, believe it or not, more and more often you'll find green tea (or green tea extract) included in the compilations of many of the more popular weight loss supplements today.

As opposed to black and oolong tea which undergoes full oxidization, green tea diet is only gently steamed, preserving the natural antioxidants in its original form. A green tea diet is one of the easiest lifestyle changes to make. The tea diet is no different that it not only recommends but requires the use of simple exercises to be completed along with the consumption of the dietary supplements.

P. Rodgers specializes in marketing natural health & beauty supplements. http://dietea4u.com and http://herbs4all.com

How to Lose Weight Naturally - 5 Tips

I hear you ask - "How to lose weight naturally?"

For one, a combination of good nutrition and high intensity exercise is the best way to lose weight.

However, in order to get on track, your nutrition is a priority.

So the plan of attack is - eat 6 healthy mini meals a day and in controlled portions to control your cravings. Get your healthy carbohydrates, lean meal, protein and fiber from meat, fish, nuts, vegetables and fruits. These are the best sources of nutrition to fuel your body into action.

Below are 5 more tips on how to lose weight naturally -

1. Reduce Your body fat by avoiding white flour - which has been stripped of minerals and vitamins, and will not nourish the body . Instead go for brown rice flour or organic wheat free flour - which is far better

2. If you have to eat out, tell your friends you're on a diet and let people know what you can eat. Opt for mineral water, grilled fish or chicken when you are dining out - and skip dessert.

3. How to lose weight naturally with snacks - bad snacks can wreck a diet. Here are a few healthy snack ideas - fruits like black grapes, berries, apples and oranges; celery sticks and raw carrot sticks, handful of Brazil nuts/sunflower seeds/almonds/cashew nuts; unsalted dry roasted peanuts; oatcakes with nut butter or sugar free jam; bowl of hot vegetable soup with oatcakes. And on a periodical basis give yourself a treat, and eat your favorite snack to break the boredom.

4. Best grocery list - Plan a weeks shopping list before your next grocery shop and look to include the following these healthy foods - wholegrain bread, blueberries, eggs, wholemeal pasta, almonds, sweet potato, low fat milk,bananas, yogurt, lean red meat, salmon, olive oil, tofu, and spinach. And never go shopping hungry - or you'll be buying foods with regrets.

5. Stop fixating on food labels and go back to nature - eat 5 to 6 portions of fruit and vegetables a day, then focus the rest of your intake on lean proteins, such as fish and poultry, and unprocessed foods, such as wholegrain carbohydrates. This is a healthy eating plan.

Once you get your nutrition right - start working out using interval training and resistance training to tone your body!

This is how to lose weight naturally.

For Great Fat Blasting Results, Visit Turbulence Training at http://www.squidoo.com/turbulencetrainingreviews And Discover How to Lose Body Fat And Build Muscle At The Same Time Using The Best Exercises For Quick Weight Loss All From The Comfort At Your Own Home

How Bad is Your Nutrition

Chances are your nutrition is terrible. Or at the very least, your nutrition plan is good but you allow yourself far too many treats. Take today for example. How many Halloween candies have you treated yourself to at work? And you still have to go home and resist the leftover candy bowl or your childs Halloween loot. The bottom line: You cant succeed in your fat loss program if your diet is average.

I need to bring up this point because of the many emails people send me about their nutrition. From what I read, most peoples nutrition plans are far too poor to allow them to lose fat. And yet they are working harder than ever in the gym and wondering why they arent losing fat. No workout will help you build muscle and lose fat if you keep eating at fast-food restaurants, drinking sugary sodas, and raiding bags of leftover mini-candy bars.

And its frustrating because the secrets to fat loss nutrition are so simple. The best approach is eating several small meals per day, with each meal containing lean protein, vegetables, and other whole foods. You must eliminate unnecessary calories such as soda and high-fat, high-sugar snacks (like that mini-Snickers bar thats on your desk right now). If youre trying to lose fat, you cant have treats every day. If fat loss is the goal, then cookies, apple pie, ice cream, nachos, fried foods, etc. just don't make the cut, as unfortunate as it is.

Research shows that an increased intake of fruits and vegetables is associated with fat loss (nutritionists never put a limit on the number of vegetables that people should eat - provided they are not fried or covered in fat or sauces). Other research suggests that replacing carbohydrates with almonds (a source of fiber, protein, and monounsaturated fats) leads to greater weight loss. Almonds are a very healthy snack and help curb hunger. A typical serving is 1 ounce of almonds (about 22 pieces) and can replace chips, chocolate bars, and cookies in your diet.

Make sure you are logging your food intake and making notes about your energy levels when you eat certain foods. Soon you will identify the nutritional reasons for your fatigue or for your consistent energy levels. You will quickly associate sugar and fried foods with poor mental performance, while noticing that small, whole, natural food-based meals and snacks help keep you alert and full of energy.

If you are overweight and just starting to improve your nutrition, I have some good news for you. You should begin losing at least 1 pound per week (probably 2 or more) simply from the nutritional changes.

Nutrition is that powerful. Dont expect to start eating perfectly tomorrow, but you should slowly build up to eating much better and healthier than you were yesterday. Try to improve your nutrition plan everyday. Stay consistent and focused with your nutritional approach. You can do it. Here are three nutrition changes that would pay huge dividends for a fat-loss beginner:

1) Eat several small, whole food meals per day.

2) Don't consume any unnecessary liquid calories (i.e. no soda, alcohol, or sweetened beverages). Drink more water nutrition experts recommend 3 liters per day.

3) Eliminate processed carbohydrates and sugar from your nutrition plan (no soda, cake, chips, white bread, or chocolate bars).

If youre fed up with the body fat and spare tire around your middle, then its time to take a structured approach to fat loss.

If your current nutritional plan is preventing you from losing fat, then its time for you to start working on building better eating habits. This can be as simple as committing to one small nutritional improvement per day (such as replacing your lunchtime soda with water) and one large nutritional change per week (such as setting aside time on a Sunday to prepare a weekly menu and all of your meals).

But you need to have a plan to make this work, just like how you have a plan for your workouts. Your nutrition plan should include the contents of every meal, as well as your grocery list for the week. This will enable you to have meal alternatives for nights when you might need to be running from one event to the other with no time or healthy snack alternatives when you are on the road between meetings.

Its important that you make your plan something you can follow. If you are currently eating 7 meals per week at the golden arches, it wouldnt be realistic to plan to replace those meals with carrot sticks and tofu this week. A better plan would be to substitute a couple of those meals with healthier sandwich options and then work on improving things even more in the following weeks.

So heres a three-step guideline on building a better nutrition plan:

1) Prepare a weekly menu. Outline each meal and snack for every day of the upcoming week. Take into account the possibilities that you might work late or get invited out to lunch. The more options you have and preparations you make, the better you will be able to stick to your fat loss plan.

2) From your menu plan, youll now know what foods and ingredients you need to make it through the week. Make your grocery list and stick to it (see mine below). Grocery shopping is your first opportunity to break some bad nutritional habits. You cant eat chips, cookies, or cakes if you dont have them in the house so dont buy them and youll avoid any future temptation.

3) Prepare the meals or prepare the ingredients so that making the actual meal doesnt take a lot of time. Like shopping, its best to do all of these preparations at one time (such as on a Sunday or another day off).

My shopping list includes:

Fruits
Apples
Oranges
Blueberries
Melon
Peaches
Grapefruit
Raspberries

Vegetables
Peppers (red, yellow, green, & orange),
Spinach
Asparagus
Broccoli
Snow Peas
Mushrooms
Frozen mixed vegetables
Tomato sauce

Protein Sources
Chicken breasts
Turkey breasts
Salmon fillets
Lean beef
Skim milk & low-fat, low-sugar yogurt

Carbohydrates
Oat bread
Oatmeal (no sugar added)
Whole-wheat pasta

Other
Green tea
Unsalted, not roasted, Almonds

Youll notice that most of these foods come without a food label. Most of the foods that you should avoid come in a bag or a box. Building a shopping list that contains very few bagged or boxed items is something to aim for. But when you do purchase something with a label, make sure to avoid two of the unhealthiest ingredients created by man:

1) High-fructose corn syrup (HFCS)
2) Hydrogenated or partially-hydrogenated vegetable oil (the sources of trans-fatty acids)

You might have heard of these two ingredients. They are strongly associated with obesity and other lifestyle-diseases (such as diabetes).

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Mens Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com