How To Lose 10 Pounds Fast - 8 Ways To Slash Body Fat

Eat At Least 6 Mini Meals a Day

Frequent meals tame the beast of hunger.Each mini meal should consist of a mix of lean protein and fiber rich complex carbohydrates! The key - controlling hunger shrinks your gut.

Embrace Fat

Making the choice to buy and eat low fat foods is recommended. Best still, fat is filling and adds flavor to your meals, so it helps you avoid feeling deprived.

But you can't eat more than you normally would as fat free foods can pack on the pounds.

Let's face it - if you eat too much of the low calorie meals in a day, you will still gain weight.

Cheat a Little

Repetitive meals can torpedo your diet - so cheat a little if you need to on the weekend.

The occasional slice of pizza or a bowl of ice cream is good for your diet. It just breaks the boredom of the meals, and adds much needed variety and motivation. But make sure the next day, you get back to the normal routine of eating sensibly.

Don't Slack Off

Even if you don't feel like working out, tell yourself you'll do at least 10 minutes.

When those minutes are up, your endorphines will be pumping and it'll be easier to continue.

Strength Training

Performing multi muscle movements at high intensities, and using a variety of repetition ranges stimulates maximum growth.

Why?

Because, those lifts involves larger muscle masses. Hence bigger moves like the squat release more of the key hormones that increase strength and muscle -- and slash body fat.

Interval Training

This is an exercise that consists of periods of short hard exercise followed by short periods of recovery - which works better for fat loss.

It is far more effective than a diet of steady state cardio and it gets more results in less time.

Workout With A Pal or Two

This is a great way to stay motivated but make sure the focus is on the workout, not on chatting about last weekend.

So partner up with someone to get help and get their success to rub off on you.

Not doing too much, getting enough rest and sleep

There you have it --the key here is to get your nutrition in order, then focus your workouts on brief, intense strength and interval training workouts that increase your metabolism for the next 24 hours. This is how to lose 10 pounds fast, and keep it off for good.

Cardio is a Waste of Time. Discover How to Lose 10 Pounds Fast at http://www.squidoo.com/turbulencetrainingreviews for the Best Exercises to Lose Belly Fat While Gaining Muscle At The Same Time With Just 3 Short Workouts A Week.

Detoxification Diets - Slow Start For Long-Term Success

A detoxification diet will allow you to minimize, if not totally eliminate, the amount of harmful chemicals and other toxins that you take in. Contrary to popular views, detoxification is actually a natural process that your body initiates.

The human body is a complex mechanism with its share of internal safeguards that determine the good from the bad and does its best to eliminate that bad. Toxins that are ingested together with your food or beverage - like artificial food colors, synthetic spices, and other additives and enhancers - may not be a cause for concern in small amounts, but if they are taken in regular or increasing amounts they may be harmful to your body.

Your body naturally responds to the introduction of toxins through regular excretion and elimination processes. However, it may need some help from time to time. And when you feel that need to help your bodily processes along, you may opt for a detoxification diet to advance the process and bring about better health.

A Change in You

This diet will make you focus more on the minerals, vitamins and nutrients that some anti-oxidizing food can bring in. Detoxification diet is basically a combination of foods that will help you draw out toxins and aid your excretory processes.

This will mean a change in your eating habits, your lifestyle, sometimes even your budget. Failing to go on a detoxification diet when it is recommended medically may impair your natural ability to detoxify or rid your body of harmful elements. This will lead to illnesses or complications of whatever pre-existing medical condition or ailment you might have presently.

Lifestyle Change

To aid you in your detoxification diet, the change will start in your lifestyle by eating only natural food and beverage, a regular fitness regimen, and avoiding junk food. You need to break out of your habits of needless snacks or midnight meals, addiction to caffeine, alcohol and even your sweet tooth.

You need to find the time to detoxify. Some go as far as fasting to detox, others to foregoing holidays and the big meals they automatically represent. You may opt for a juice-detoxifying regimen. You can even go to the sauna or spa and sweat it all out.

Whichever way you go, your discipline and determination to detoxify your body will spell the difference between your detox diet's failure and success.

Are You Ready for this Regimen?

To enable you to stick to a detoxification diet, you should adapt the diet slowly to your lifestyle rather than you doing a drastic turnaround, which is generally more painful. Begin the detoxification process in a way that you can handle. You can combine the gradual diet change with juice replacements or taking vitamins or supplements. Set small goals that are easily attainable at the start of your detox drive. The principle behind this is that you reward yourself with small victories to ensure that you progress, not regress in the diet process.

Gradual Start

If you introduce an exercise regimen into your detox diet, start with the easier exercises first. Don't embark on that painful gym course if your body is not ready for it yet. Start by regular brisk walking, some swimming, a little biking here and there to go around town. Take a nature trip and go horse-back riding or kayaking. Anything that is enjoyable and not necessarily painful can help you stick to a regimen before you advance to more difficult fitness routines.

Regularize your natural cleansing processes. If you need to take a leak or use the toilet, keep to regular schedules so that your body is acclimatized to the rhythm. Your detoxification diet will actually help you along in regularizing your bowel movements and excretory processes. Rid yourself of your bad habits like smoking or drinking alcohol, slowly but surely. Cut on 2 cigarettes today, 3 tomorrow, and so forth. Shift to non-alcoholic beverages from your usual fare of scotch on the rocks.

The bottom line: if you want to stick to your detoxification diet, get yourself ready for the regimen and stick to the discipline.

Flor Serquina is a successful Webmaster and publisher of The-Good-Diet.com. She provides more information on topics such as detoxification diets, diet for acid reflux and the best diet plans that you can research on her website even while lounging in your living room.

The Key to Healthy Weight Loss

You want to lose weight and change your body image. There are the right ways to do this and the wrong ways. The wrong ways are the obvious situations where you are taking unhealthy measures to get rid of the weight and lose the pounds. The right way and the most popular is to take what is called an all natural weight loss pill.

There are many natural weight loss pills and some are better than others. The natural pills work in ways that other over the counter weight loss pills don't. First of all with an all natural pill you don't have to worry about side effects. It seems to be a common theme among prescription drugs that they need to come with the most uncomfortable side effects imaginable. Don't worry about any of that with herbal supplements because it doesn't use any type of chemical to help you drop the pounds, instead it uses herbs and nutrients which are safer and actually work better!

You are probably wondering why some herbal weight loss pills are more successful than others in the market today. Well for starters the leading weight loss pill was voted by the British newspaper The Telegraph as one of the "Top 5 Ways to Lose Weight". Using the 100% organic composition, It is able to reduce fat intake by 28%, act as an appetite suppressant, and reduce food cravings.

The concept is simple, any fatty foods you eat while taking the industry leading weight loss pill will have 28% of the fat not even touch your body. By utilizing the appetite suppressant you will reduce the food cravings that helped add to your excessive weight. The appetite suppressant will trick your brain to make you "feel full" so you don't feel like eating when you shouldn't.

You've read why Proactol is the #1 natural weight loss pill, now experience why Proactol is right for you

Discover The Secret To Build Muscle To Achieve Fat Loss

You want to lose fat, then muscle building workouts should be a part of your program, and remember the duration of exercise is most important, the longer you work out, the more calories you'll burn and in the end the more fat you'll lose. We all know that the hardest part of the body to shed pounds from is the abdominal area, abdominal fat loss is extremely hard to lose and it takes a very strict diet and exercise plan also, one of the best ways for effective fat loss is using a combination of low intensity and high intensity exercises.

Most people think weight loss and fat loss are the same thing, wrong. just trying to lose weight can be detrimental to your health. Targeting specific areas for fat loss is somewhat effective and provides long term health benefits.

The amount of fat we eat is important, only about 25-30% of our daily calories should come from fat plus, all Calories are created equal and you're overweight because you eat more calories than are needed to supply immediate energy needs. Any extra calories you eat are quickly converted into fat and then are stored as body fat and our body forms fat when calories are converted into fat and stored for future energy needs.

You Must Exercise To Build Muscle

To successfully lose fat, you must combine exercise with your low fat eating plan plus, increased exercise will require you to consume more calories, and regular exercise is one of the keys to targeting fat loss and the immediate benefits of exercise are increased energy levels, improved circulation, better muscle tone, and, of course, weight loss. The source of the calories does not matter because carbohydrate stores in your liver and muscles (called glycogen) depleted from exercise must be replaced during your recovery.

Muscle weighs two times as much as fat yet takes up half the space so that is because the more muscle mass you have, the more you burn fat efficiently because muscle is an active tissue and it requires calories to function. Muscle is responsible for burning fat and that makes muscle an integral part of permanent fat loss. A loss of too much muscle can be dangerous, and eventually even fatal. Your body fats and muscles are made up of completely different cell structure and they are so different that they cannot be converted to each other which indicates that muscles are very much alive and work very hard whereas fat just sits there doing nothing and just plain looking ugly.

Another big obstacle in fat loss is alcohol consumption so please keep in mind that weight loss and fat loss are two separate entities, and its fat loss dieters really need in order to change body composition for the best. When your body enters starvation mode, fat loss will slow down or even cease as your body tries to conserve it's energy.

Richard Whitherspoon

Fat Loss 4 Idiots Review

Lose Fat - Build Muscle

A Beginners Guide To Body Building

Lipovox For Facilitating Weight Loss

Medical science has progressed by leaps and bounds in recent times and scientists have been successful in devising different modes of treatment for treating various ailments. One of the biggest health concerns threatening human beings at present is obesity. Different factors have contributed to obesity and in most of the developed countries more than half of the total population is affected by obesity. Being overweight can spell doom for one's health as it would make the body more conducive to contract diseases like diabetes, heart ailments and even cancers. The increased intake of junk and fatty foods, unhealthy lifestyle and lack of physical exercising has contributed greatly to the steady growth in the number of obese individuals in recent times.

While it is true that the most effective means of losing weight is by ensuring the consumption of a healthy diet comprising of fresh fruits and vegetables and also by following a regular and rigorous exercise regimen. However, most people are too impatient to follow this path as it is a bit time consuming though it is capable of producing permanent results. Therefore, under such conditions, people more often resort to the various weight loss supplements that are available in the market. Here, the herbal and natural supplements are the ones more in demand as it most individuals are inclined towards the natural products known for their healing quality and reduced side effects. Lipovox is a very effective supplement in this case and it is composed of a series of natural ingredients which not only play a very significant role in causing weight loss but is also equally useful in preventing aging as well.

Buckwheat is a familiar component of lipovox which is obtained from rhubarb related plant and it plays a very important role in regulating the blood sugar levels which is in its turn effective in preventing diabetes and obesity as well. The efficient workings of the enzymes of the body are also useful in resulting in weight loss. But as one ages, the efficiency of the enzymes are greatly reduced. In such cases, alfalfa sprouts contained within lipovox facilitates the functioning of the enzymes aiding weight loss. Lipovox also contains certain amount of wheat and barley grasses which are commonly used in powdered fro min various weight loss supplements. This is because barley contains soluble and insoluble fibers which function in full potential to aid weight loss and regulate blood pressure levels. Other prominent components of lipovox include soybeans, cayenne pepper fruit extracts and garlic which are instrumental in causing weight loss.

Buy weight loss products online and avoid long store queues!

Getting Rid Of Belly Fat With 5 Popular Diets

If you're wondering on which ways are best when it comes to getting rid of belly fat, then this article will you explain 5 different ways it can be done. In many cases the 5 diets recommended below can help get rid of belly fat within 1-2 weeks depending on how well you do it. Most of them are very easy to implement and require that you just add the "special products" into your daily life. All of them are natural and completely safe. So let's begin!

Method 1: Drink Apple Cider Vinegar:

Apple cider vinegar is a highly powerful product in helping get rid of belly fat. It contains many nutrients will help speed up digestion, metabolism and fat burning. All that you do is drink it 1-2 times a day with water. It's a very simple product you can find at your local health food store.

Method 2: Flaxseeds

Flaxseeds are also a powerful product. They are tiny seeds which you can find in several forms: Seeds, grounded seeds and oil. Generally flaxseed oil gives the best results with grounded flaxseeds at a close second. Flaxseeds, like apple cider vinegar contain many nutritional benefits which also help speed the digestion process and raise metabolism and fat burning. They are very tasty and make great add-ons to meals!

Method 3: Coconut Oil

Don't be fooled. Just because it's an oil DOES not mean it will create belly fat. Coconut oil is actually one of the only HEALTHY oils in this world, containing MANY, MANY nutritional vitamins and minerals which help feed your body, restoring it's functions, increasing metabolism, fat burning and circulation of the blood.

Method 4: Cleansing

Cleansing is a very powerful form of cleaning the body from the inside. It's a very difficult procedure because it requires alot of dedication on your part. HOWEVER it is also the fastest way in getting rid of belly fat, this can be anywhere from 5-10 days. In addition cleansing rejuvinates the body making it healthier, cleaner so you will also greatly improve your health at the same time after finishing a cleanse.

Method 5: Calorie Shifting:

Of all the methods described, calorie shifting is the one which gets the most interest because it is very easy to accomplish. Calorie shifting is basically a special dieting technique that causes a reflex in your body. This reflex makes the body increase metabolism and strike the areas of the body containing fat, burning it away very quickly. Usually people can lose belly fat completely within 10 days. It's also very easy to accomplish if you want fast results and don't want to try cleansing.

If you'd like to learn about calorie shifting, please click here to find out more information...

The South Beach Diet Plan - How I Made it Through Phase 1

I love to eat! I guess thats why I hate dieting so much.

Most of those fad diets either totally restrict you from eating the foods you love (and crave), or they make you eat an overabundance of the foods that are well, not my favorite.

After all, how many eggs, peanuts or oranges can you really eat? I guess thats why I was so hesitant to follow my friends on the South Beach Diet bandwagon.

They were all trying it, and yes, even losing weight. I watched enviously as their waistlines got smaller and smaller, but couldnt get their groans and complaints out of my head during those first few days and weeks on the program.

Give up all sugar, carbs and fats for two whole weeks! Not me! No way! Not even for a smaller dress size.

Then I went to see my doctor for an unwell feeling I couldnt shake. I wasnt really sick, I just felt tired and icky all of the time. After some tests, he told me my glucose levels were rising, my cholesterol was hitting an all-time high, and even my blood pressure was boiling.

Me? Ms. Healthy? I knew it was time to get serious, so I asked around and did some research and actually found out that, in addition to being a diet, the South Beach plan was being used by people not only as a safe way to lose the weight that affects your health, but it also teaches you how to eat in a more nutritious and satisfying way.

Okay, time to give it a try. And the very first thing I ran up against youre probably heard about it -- was the dreaded Phase I of the South beach Diet Plan: the hell of restriction, as my friends like to cal it.

Luckily, I knew so many people whove been on the diet already, I could turn to them for assurance and advice.

By the way, thats Tip #1: Get a Support System in Place.

For me it made all the difference. I honestly dont know if I would have succeeded without the support of my friends. They shared their tips and stories of surviving the first 14 days on the program and made me feel like I could too. Here are some of my favorite survival tips:

Indulge in one last favorite meal and dessert before starting the diet
Get everything thats not allowed to touch your lips in the first 14 days out of the house and threaten anyone who dares to sneak in contraband foods
Keep a daily journal about your feelings during Phase I (its great to read how those cravings and yearnings really affected the way you think and feel after its all just a distant memory
Avoid mall shopping during Phase I (the smells of the food court will kill you)
Dont plan on attending any family gatherings, school functions, parties, etc. for two full weeks (become a hermit)

Ill admit it, during those first few days on South Beach all I wanted was to dive headfirst into a bag of chocolate chip cookies, dipped in whipped cream, with a side a fries and a big slice of pizza.

But when a friend came over and cooked me the most delicious meal of lean chicken and sauted veggies sprinkled with low-fat cheese (yes, I said cheese!), I knew that Id make it.

Thats Tip #2: Presentation.

The plate she set before me could have rivaled one found in any five-star restaurant. I learned that night that a beautifully prepared plate of colorful veggies cooked to perfection out beats a bag of Oreos 10 to 1.

Within a week my grumpiness was subsiding after all, my sugar levels were leveling out and my blood pressure was coming down and I wasnt even craving junky stuff anymore. I was actually looking forward to finding new ways to prepare and serve my new healthier food choices.

Which leads me to Tip #3: Learn to Cook.

Since starting South Beach I have learned how to really enjoy cooking. Watching a variety of cooking shows and incorporating their ideas using my South Beach approved foods was one way I found to survive the first phase of the program, since you can always find new and interesting ways to prepare and enjoy the foods I was permitted.

I couldnt believe when the two weeks were over. It seemed to go by so fast, and then I was allowed to start reintroducing some of my favorites again into my daily eating plan, like fresh fruit and bread (thank God!).

The best part was I no longer craved some of those no-no foods like cake, ice cream and even, yes, those diet buster cookies! And I managed to lose a whopping 12 pounds, a true triumph for someone like me who had never been able to follow any diet for longer than a day or two before!

Was starting the South Beach Diet difficult? Yes, in the first few days, but it sure was worth it!

Did you know that most people who dont complete the South Beach Diet Plan drop out because they cant make it through Phase 1? Want to avoid becoming a part of that statistic? Check out my South Beach Diet Plan Survival Kit over on HubPages, my South Beach Diet Plan Making it Through Phase 1 page on Squidoo, and my South Beach Diet Plan review page on Rate-Diets.com. Arm yourself with the tools you need to succeed!

Three Shocking Weight Loss Secrets You Probably Don't Know

If your goal is to lose weight in 2008, then congratulate yourself. You're on the path to better health, more self-confidence, and overall well being.

Did you know that it's easier to lose weight than you think? The secret is in adding small changes that gradually build up over time into large lifestyle renovations. Trying to do too much too fast is often the culprit of burnout, and is the reason why many people tend to give up.

Before you put too much on your plate, so to speak, take a look at these three weight loss secrets that will help you on your way to a healthier body.

1.) Break up your workout routines - Walking is one of the best ways to lose weight, especially for people who aren't as athletic or for those just starting out a new exercise routing. Studies have shown that adding just 30 minutes of walking per day is enough to encourage weight loss. However, did you know that you can break up your walking routine into 10 minute sessions and it's just as effective? In fact, it might be even more effective because you're constantly getting up and moving around instead of tiring yourself out in one go.

2.) Take A Nap - Nope, you're not being lazy! Studies have shown that getting enough sleep is crucial to overall health as well as maintaining a good body weight. Weight gain can be aggravated by poor sleep habits. If you don't sleep well at night and feel tired, go take a cat nap! Not only will you give your body much needed rest, but napping is also beneficial to your brain function so you'll feel more alert.

3.) Eat More Often - This might seem counter-intuitive, but the fact is that eating more often keeps your metabolism running at a high rate. When you wait a long time between meals your blood sugar can drop and you will feel very hungry. When you "graze" throughout the day your blood sugar will remain even and you won't be as inclined to overdo it at mealtime. Studies show that eating 4-5 meals per day is highly effective at helping people drop pounds.

For even more incredible secrets to losing weight, visit Best Quick Weight Loss Programs. Inside you'll find articles on weight loss help as well as reviews of the top weight loss programs on the web.

Visit our new Hub Page: Fat Loss 4 Idiots Review - Does It Work?

Cynthia Blake is a writer for BestQuickWeightLossPrograms.com

What Are The Best Ways to Burn Fat Fast?

If you're wondering what are the best ways to burn fat fast, then there are several solutions. Most people consider exercise and healthy eating to be the answer and it is but it works very slowly and there are much faster more effective ways of getting the job done. This is also a healthier way to do it because many of the products and methods recommended here are extremely healthy.

So what are the best ways to burn fat? Let's start with specific products. 3 products in particular are great at getting the job done. Apple cider vinegar, coconut oil and flaxseeds are the 3 most powerful products in getting the job done. They are all highly nutritious, help digest food better, regulate your digestive system, increase metabolism and burn fat at an even greater level.

Adding these products into your daily life will significantly decrease the amount of time it will take to get rid of belly fat and burning fat in general. Results can be seen in less than a month but the most important thing is it will not come back once you've gotten rid of it. In addition your health will also improve because of this.

Now let's move onto a diet which also a great way to burn fat. It is called calorie shifting or as some people call it the extreme fat loss diet. It is a dieting technique that increases metabolism and fat burning and keeps it that way. Unlike most diets that deprive you of food and require strict obedience, this one breaks all of those rules and goes against them, and yet still manages to accomplish much more.

Calorie shifting is done by eating 4 or more meals a day, drinking 10 glasses of water a day and mixing the order in which you eat the 4 meals. This is not as difficult as it sounds and is quite easy once you get the hand of it. You don't starve yourself and you don't deprive yourself of anything and this method of dieting causes extreme fat burning and weight loss. Most people lose up to 10 or more pounds in less than 2 weeks! So if you're looking for the best ways to burn fat fast then these products and diet are the best way to go.

If you found the information helpful and are considering trying any of the above methods or diet, then it's important to know how which ways get the best results. In addition to the above methods and diet listed, there is another diet which burns fat even faster than calorie shifting. You can check out more info on the above methods and more here!

Achieving Weight Loss Through Affirmations

One of the most important pieces of gaining permanent weight loss has nothing to do with the foods you eat or the exercises you do. It has to do with your mindset. Some people are able to lose weight effectively, and then gain it all back, while others, those who have made the proper changes to their lives to lose weight, can stay thin for the rest of their lives. The major difference between these two people is in that one person is achieving weight loss through affirmations, often without even realizing it, while the other is not. One of the most powerful tools for losing weight could en up being weight loss through affirmations.

Affirmations are a thought or a statement that we say to ourselves which has a profound effect on how we act or feel. Depending on its positive or negative nature, the mind then acts accordingly which can lead to either positive or negative impact on our lives. Thus, if you want to achieve weight loss through affirmations, you need to know how to utilize these techniques to give you the mindset of a skinny person. Weight loss through affirmations is an underused and understudied technique, but the effects can be profound.

To achieve weight loss through affirmations we must first overcome our negative thoughts because it is a major contributor to our general mindset. We must let go of these thoughts as these thoughts are major resistance to our weight loss through affirmation treatment. Instead of thinking 'I am fat' or 'I will never be slim again' try thinking 'Today I have succeeded in losing some of excess fats' or 'I look thinner'. These kinds of statements leads to a positive and fruitful results.

For a positive result of weight loss through affirmations, the affirmations need to be repeated many times. Write down any positive thought you get maybe in a diary, on a piece of card or whichever way is convenient to you. Review them daily to get your mind to completely accept these thoughts and think of them as nothing but true. Preferably review them twice a day. Initially along with positive thoughts, you will eventually run across negative thoughts that continually occur to you. Note down these thoughts as well and at the end of the day review them and try replacing them with something more positive. For example if you have a thought such as 'this isn't working' or 'I don't see any change' try replacing it with 'I feel lighter' or 'I feel thinner' or 'It really is working'. You should say your weight loss affirmations out loud, and try to use them in the way that you think, and you should be much better off.

Weight loss through affirmations depends on thoughts and in particular the words that one uses to attain weight loss through affirmations. Proper terminology varies from person to person, but the right words are needed for this weight loss technique to actually work. Try to us simple and direct sentences which your mind can easily get used to without causing any negative effect. This is important as even positive words can have negative effects.

One example of the power of affirmations is noted by Barbara Doberman Levine, author of "Your Body Believes Every Word You say" talked about one man who read about hypnosis and began to affirm to himself, "I am not hungry." Instead he actually gained weight. Whenever he told himself he was not hungry his mind focused its attention to see if he was hungry. He repeated this affirm so many times that his subconscious actually put energy into making him hungry. So he felt more hungry through this affirm rather than before adopting it. Barbara Levine also says, "Telling yourself not to do something, you focus attention on the very thing you are avoiding, making it harder to avoid".

Thus, you can not expect to achieve weight loss through affirmation using phrases like 'I will not eat chocolate' because this brings to mind the thought of eating chocolate, which in turn will make you desire it more. Instead, say something like 'I eat healthy foods' because this is vague enough to avoid problems, but focuses specifically on the idea of controlling what you eat. The words 'no' and 'not' should never appear in your weight loss affirmations.

Weight loss through affirmations is not only about having the right thoughts but is also about expressing your thoughts using right words. If weight loss affirmations are rightly utilized with proper and correct technique it can result in actual weight loss and a prefect body as we desire. When considering trying to achieve weight loss through affirmations, build up a large list of weight loss affirmations, and run through them daily or twice daily. In time, you should notice that you achieving weight loss through affirmations.

Robert Watson is a certified hypnotherapist with the ABH and the NGH, and has worked with affirmations and subliminal messages for over ten years. Visit his Subliminal Messages website for more information about using affirmations and subliminal messages to help you lose weight, quit smoking, have a more positive outlook and more.

Lowering Cholesterol on a Low-Fat 80/20 Diet

My husband forgot to take the trash can to the curb on trash pick up day this week. I heard the truck coming so I dashed outside just in time to get our load added to the collection. It was cold outside and I was making a run for the warmth of my house when I heard my neighbor whom I hadn't seen in a while call to me.

"You're looking slim and trim!"

"I am?" I was shocked that she could tell a difference in my shape.

I had been eating a low-fat diet for about three weeks and I could tell a difference in the way my clothes fit but my weight hadn't changed when I had my doctor's appointment last month. I figured it was just my wishful thinking, but when Wanda noticed a change I realized my eating plan must be working.

Speaking of doctors, mine wants to put me on cholesterol-lowering medication, but I begged him to let me try to get the levels down through diet and exercise. He's giving me three months or I'm on the pill!

I know that cutting out refined sugar and excess carbohydrates and eating a low-fat, high-fiber diet will bring the levels down-especially if combined with regular exercise. Even a small amount of exercise is helpful. I've done this plan before but I quit during the holidays when all that scrumptious high-fat, sugar sweet food tempted me.

Staying consistent with my plan is my downfall. I've found that when I completely deprive myself of everything I love to eat I fall off the diet wagon before it hits the first bump on the dusty trail.

Since I have no choice but to adhere to a healthy eating plan that will lower my cholesterol, I've got to have something I know I will stick with. My solution is the 80/20 plan. I'll stay on my plan 80% of the time, but I'll allow myself some flexibility 20% of the time. I can monitor this by how many fat grams I'm taking in during a 24- hour period. Eighty-percent of the time I will make sure I take in less than 60 grams of healthy fat per day. Other times, I'll let my taste buds have a treat and splurge with a small taste of something I crave.

Having flexibility in my health plan will encourage me to stay with it and get myself into better condition; hopefully without medication.

Yvonne Perry is a freelance writer and the owner of Write On! Creative Writing Services based in Nashville, Tennessee. She and her team of ghostwriters help clients all over the globe by offering quality writing on a variety of topics at an affordable price. Yvonne enjoys helping writers by offering useful information to improve writing skills. Get a complimentary eBook "Tips to Freelance Writing" when you sign up for her free monthly writing newsletter at http://www.yvonneperry.net/Writers-in-the-Sky-Newsletter.html

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Xenadrine EFX Review

Xenadrine EFX claims to be a clinically proven potent ephedra free thermogenic fat burner that is capable of increasing an individual's metabolic rate. My immediate concern after initial analysis of the Cytodyne Xenadrine EFX formula is that it appears that the formulator of Xenadrine EFX may have confused the definition of increased metabolic rate with over stimulation. Giving the Xenadrine EFX product the benefit of the doubt wasn't difficult for me because although their formula seemed somewhat light from an ingredient quality perspective, I had to give them kudos for their conceptual efforts.

The manufacturers of Xenadrine EFX have incorporated some fancy names for the proprietary blends they used like Isotherm and Thermodyne, keeping in the back of your mind they are just names and don't have any influence on the performance of the formula. They also decided to utilize synonyms that had a more appealing or technical look to them instead of using the more common names, for instance the 3,3,45, 7-pentahydroxy-flavone, which is commonly known as Quercetin.

I also have considerable concern regarding their label claim that Xenadrine EFX is clinically proven, you would assume that this meant proven to support weight loss or management and the ability to burn fat. After recognizing this I sourced the clinical papers they so kindly made available on their web site. After reviewing the papers, it was clear that such a label claim could not be supported, and that it was a bit confusing to the consumer. What the label could say is Clinically Proven to be Safe for 14 days, which reflects the design of the Xenadrine EFX papers. The research doesnt show any evidence of increasing the rate of fat lipolysis or any catalytic potential, it does show an increase in resting heart rate and thermogenic potential, supporting greater calories utilized. This evidence may support the prevention of weight gain under the direction of a controlled diet and exercise program. They seem to state the obvious in two of the papers available; Weight control is mandated by two methods: reducing energy intake or increasing energy expenditure now this is profound! In order to truly raise basal metabolic activity in order to burn fat is to directly stimulate or support the Thyroid hormone T3, which effectively oxidizes fat producing energy. This is one of the weaknesses of the Xenadrine EFX formula. There is no component(s) in Xenadrine EFX to support fat metabolism directly.

After a further evaluation of the formula I agree with the utilization of the -sympathicomimetics, which are a blend of adrenergic amines (synephrine, n-methyltryamine, hordinine, octopamine, tyramine) in the Bitter Orange extract. This will facilitate a greater potential for the utilization of energy substrates. Coupled with the energy yielding Seropro (cocoa extract yielding theobromine), which stimulates but doesnt over excite the central nervous system or interfere by extending the cyclic adenosine monphosphate levels, which may in turn cause irritability or sleeplessness. Cytodyne should be commended for the inclusion of these ingredients in their product.

On the other hand the composition of the remaining active ingredients for the Xenadrine EFX formula doesn't make as much sense structure function wise. I see an extreme potential for over stimulation from neurotransmitter precursors; Tyroplex (l-tyrosine, acetyl-l-tyrosine), they are mainly for the production of a catacholamine known as norepinephrine an excitatory neurotransmitter that has no effect on fat metabolism and is generally inactivated by monoamine oxidase in the cell. Combined with the abundance of caffeine (green tea extract, yerbe mate), one may experience a feeling a trusty buzz. This combination could produce negative sensitivity; sleeplessness, irritability, and nervous energy that may leave a user feeling uncomfortable. If your sensitive to stimulants you should keep this in mind if you are considering taking any stimulant based weight loss product.

As a final observation, I noticed that the ingredient declaration and label copy did not support any of the patented or copyrighted raw materials that you often find in other top notch weight loss products. Inclusion of such ingredients often supports some clinical validation for effectiveness and technical support for credibility; this tells me that this probably did not occur because of production budgetary restrictions. This is where Xenadrine EFX falls a bit short. I wish they had put a bit more focus on quality and not necessarily quantity of ingredients.

In conclusion, the Xenadrine EFX by formula evaluation is a very respectable product but it has some slight loose ends from an ingredient quality standpoint. All in all, if you are watching your diet and doing some form of regular exercise you should find Xenadrine EFX to be helpful in rounding out your program.

Created by Peter Bracato
2005 ConsumerHealthDigest.com

Peter Bracato is an avid health and fitness enthusiast and published author. Many of his insightful supplement articles can be found at the premier online health news magazine http://www.consumerhealthdigest.com

Healthy Weight Loss Requires Motivation

Healthy weight loss is a popular goal for countless people. And today, more than ever, we are heavier than at any time in history. And even though it seems that everyone is on a diet these days, the majority never seem to understand how to lose weight and keep it off for good.

Part of this lack of understanding is due, in part, to having too much information. With all of the resources available including countless diet books, magazines and all of the information available online, knowledge is definitely not the problem. However, too much of a good thing is.

With so many sources, it's difficult to know which weight loss program to follow and who to listen to. In reality, there are a lot of good plans out there and if you happen to choose one of those it would be difficult to go wrong. If you actually manage to get to this point, program in hand, the key to success is learning what to do and then doing it. Really - it's that simple.

So many people like the idea of learning and reading about the latest and greatest diet plan but never put any of the recommendations into daily practice. They become extremely knowledgeable about weight loss and know how many calories the most popular foods contain. What they fail to do however, is make use of that information. Instead, they buy another diet book because the first one didn't work.

If implementation is the real problem, how can you beat the odds and solve it for your own situation? The answer is simple, really. Once you determine the best plan for your needs, you must find a way to constantly motivate yourself to stay on track. Because everyone is wired a bit differently, this will be a highly individual undertaking.

Some people find that having another person hold them accountable works well. They will generally confide in a friend that they are trying to lose weight and ask the friend to give a gentle reminder when it appears they have slipped up in some way. Alternatively, the friend may occasionally ask about how things are going as a subtle reminder to stay on track. The friend may even be an exercise buddy and you can hold each other accountable for fitness activities. If this strategy works for you, then use it to you and your friend's best advantage. If not, there are many other ways to stay motivated.

The most important component of a motivational tactic is that it have meaning to you. You must be able to identify with and internalize it. Ideally you'll want to find several different motivators to have in your arsenal in case one isn't working particularly well at any given moment - you can just trade it out for a new one. Develop a list of motivational tips and you'll be well on your way to a successful and healthy weight loss.

Need additional motivational tips to stick with your weight loss program?

Visit WeightLossSolutionsOnline.com for more information and diet plan reviews.

Understanding Green Tea and Weight Loss

Obesity is a sickness that is hounding millions of Americans both young and old. If left untreated, obesity can lead to serious health complications including heart problems, diabetes, and even cancer. Because of this, Americans are prepared to spend thousands - even millions - just to solve this threat.

The newest answer

According to the American Journal of Clinical Nutrition, a new alternative to weight loss is green tea. A popular drink used for thousands of years, green tea supposedly contains anti-oxidants that help combat bad cholesterol and decrease cancer risks.

Apart from that, green tea also helps in weight loss by decreasing your appetite, boosting your metabolism, and lowering your blood sugar levels. Because of these health benefits, green tea is now being marketed in different forms: as a drink, supplement, patch, and others.

Other health benefits

Apart from that, green tea also carries other health benefits, including:

Green tea helps inhibits fat absorption and helps glucose regulation - making green tea a recommended drink for diabetics.

Green tea may help reduce appetite - an experiment involving rats has shown that green tea helps decrease their appetite by as much as 60%.

The active ingredient

The active ingredient that helps green tea in its weight loss function is caffeine. Caffeine is a known agent responsible for weight loss. However, caffeine alone is not found in green tea. Green tea also contains other minerals and vitamins that work together to boost weight loss among people.

Side effects

But green tea is not the ultimate weight loss solution. Because of its caffeine content, green tea also bears some side effects. Too much caffeine can lead to high blood pressure, heart palpitations, and even vomiting. People who are pregnant and who have heart conditions should avoid taking green tea.

Apart from that, green tea products and extracts for weight loss such as pills and patches also contain other additives that can also bring side effects. Hence, ingredients must be carefully analyzed before purchase.

Phillip England is a weight loss expert and Author of the popular report "The Ultimate Weight Loss Secret". To receive your free information on the secret that doctors, and health companies either don't know, or don't want you to know, please see http://www.theultimateweightlosssecret.com/secret

Fat Loss 4 Idiots Diets

The market for weight loss programs is vast and there are many differing ideas out there. The sheer scale of choice can be a discouragement to many that are seeking a way to healthy weight loss. The plan which works for some may be doomed for failure when it is tried by others and this make the choice even more disheartening.

Some people think looking thin and attractive means giving up the food we love forever. Rather, you can lose weight now, just like you had in mind by following a few simple guidelines, not rigorous, ball-and-chain rules. The best first step you can take here to lose weight now, is no more strict diets. A nutritionist friend of mine put it best when he said he didn't believe in extremes in any area of life, including low-carb diets. These types of diets are often so rigid and uncomfortable that sustaining long-term results is nearly impossible. That's no way to lose weight now. If you make any kind of all-encompassing decisions about your diet and health, the best one to let you lose weight now, is to go all-natural. And there are a few ways to do this, and it's easier to stick to.

So remember if you are sick and tired of starving yourself or depriving yourself to lose a few pounds only to have them creep back when you can't resist the cheeseburgers and fries, pizza or meat, potatoes and gravy? Do yourself and your body a favor. Get the information you can use to get rid of those ugly, fatty bulges that are literally ruining your health. I did and could not be happier with myself today.

Tired of the extra weight? Visit zach1201.wordpress.com to find out how to get rid of those pounds right now.

Why Use A Weight Loss Program?

So why actually use a weight loss program?

Losing weight is not only a testing process but can be a long process at the same time if not done properly. Its like a sports car! In order to keep it working to its maximum you have to keep it well fuelled, maintained and oiled. If just one of these factors is missed then that supreme sports car will not run to its maximum and most probably breakdown. The human body and weight loss runs in a similar manner. To get the most out of it and achieve those results within weight loss you have to get every factor inch perfect from diet to exercise and the right mind set. Doing this by yourself can be a daunting process and why most people fall off the rails when it comes to succeeding in losing weight. This is where a well written detailed plan or program can come into play.

When we as humans are faced with a task or problem the first thing we do is try to find a solution to the problem as easy and quickly as possible. So with the problem being weight loss and the aim is to destroy those extra pounds a weight loss program can solve that problem easier and quicker than struggling through it on your own.

There are countless programs available to choose from and finding a program to suit you is vital not only to maximise results but to give you a detailed step by step guide to reaching that ultimate goal of a new slimmer you. Weight loss programs are full of detailed information on dieting and eating healthily which is one of the main factors of any weight loss success. There is information on what to eat, when to eat and how much to eat to keep your body nourished and full at all times. If a step by step guide on what to eat and when is proven to give results then you are suddenly in that "win win" situation in possession of a bible to success.

On top of the diet, exercise is as important in all aspects. The fact step 1 is covered and your diet is equipped for battle, step 2 and exercise will destroy that fat. Exercising is needed to lose weight there is no way of getting around this point but the thought of pounding away on a treadmill for hours or doing a 1000 sit ups is enough to put off the most motivated individual. Now by following a detailed weight loss program you are giving your arsenal against the fat a fighting chance. The exercise routines within a good detailed plan will not have you pounding a treadmill or putting your stomach muscles through torture as there will be detailed exercise plans that in some cases last only 30 minutes. Exercise plans that are simple to follow, easy to understand and literally guide you through the whole process while bringing results. Having that sort of information does not only boost your chances of success but virtually guarantee it. Some people look at a detailed diet and exercise program as being a personal trainer and nutritionist all rolled into one without the damage on the purse.

A simple step by step guide will bring success and what an exercise program can ultimately offer. Its like anything, try putting a flat pack wardrobe together without the step by step guide. Of course in time there might be a chance you get it together. But use a step by step guide and you will succeed just about every time and in quick time.

So if you have thought about looking into a detailed program to follow or whether one would enable you to lose more weight and quicker. The answer is of course its not a magic plan but like anything else a plan of attack brings results! FACT!

Exercise programs that cover all major factors are few and far between and finding one to assist you is a job in itself. They are available though! Visit http://www.weight-loss-made-easy.com for more info and tips on finding the right path on your weight loss journey.

Is Turbulence Training Best For All?

Are you a person who is searching for a physical exercise? Do you have enough money and time to visit a gym? Your answer will be NO. Then you are looking for a physical exercising program that could save your time and that might work for your budget. Turbulence training is what you are searching for.

Turbulence training is a physical training program that has been the best choice of the most well know exercising trainers. Why it is so is because the training method it uses. It uses a dual exercising method with both physical and mental training that helps to lose fat faster. Due to this dual method you lose fat while gaining muscle.

Another great thin is there is no sex problem. That means both male and female can use this program without a problem. Also both enjoy using it. The next secret is half the time is needed to do your exercises. That means if you take about three hours to do your exercises, you take one and half hour only. And only three days of a week is needed to do your exercises.

Even if you have got good results after using turbulence training you don't need to do this training from the start to keep your weight at constant level. The reason for this is the bonus the writer provides to you. By reading this bonus you can keep your weight and a constant level. Also the writer says to eat more food. This is because to gain muscles.

Also another benefit is you can use this exercising training at any time you want. Not like a gym, you go the gym and lose weight and after several years you gain weight and want to follow it again. Even if you remember, you may miss certain steps. But buying turbulence training, you can read the process any time you want.

Even if you are fat, thin or some one, turbulence training will help to lose and maintain your weight while giving you some big muscles and I recommend it for every one.

If you need to get more information on turbulence training click the link given below

Turbulence training

http://turbulencetrainingreview.weebly.com

How to Find A Reponsible & Safe Weight Loss Program

Have you seen those ads in the paper that tell you lose 10lb in 7 days and wondered what it was all about. It is appealing. What if it were true? What is the secret I am missing? When we are unhappy about our shape and weight, the pursuit of these promises can be tantalizing but excuciatingwhat if it we end up disappointed? This article will show you how to select a safe weight loss program.

According to medical authorities a responsible and safe weight-loss program is one that has the following characteristics. This information can help you make an informed decision about joining a program.

A Responsible and Safe Weight-loss Program.

Experts agree that the best way to reach a healthy weight is to follow a sensible eating plan and engage in regular physical activity. Weight loss programs should encourage healthy behaviours that help you lose weight and that you can maintain over time.

A safe and effective weight loss program should include:

1. Healthy eating plans that reduce calories but do not rule out specific foods or food groups

2. Regular physical activity and/or exercise instruction

3. Tips on healthy behaviour changes that also consider your cultural needs

4. Slow and steady weight loss of about to 2 pounds per week and not more than 3 pounds per week (weight loss may be faster at the start of a program)

5. A plan to keep the weight off after you have lost it

Kim Beardsmore, M.Bus(HRM), B.Sc., is an Independent Herbalife Distributor and creator of the online magazine Weight Loss News. For more information about healthy weight loss, recipes and health visit http://www.weight-loss-health.com.au Your online Herbalife store at http://www.weightlosshealth.herbalcoach.com

How To Get 6 Pack Abs - 7 Sizzling Abs Tips That'll Help You Lose Weight In Record Time!

Do you want to know how to get 6 pack abs like the pros?

Many men and women all other the world desperately want to know how to get 6 pack abs.

Here are 7 tips that will help you tremendously.

1. Drink a lot of water

To build a powerful abdominal structure, you need to drink a lot of water. It is recommended to drink according to your body weight.

2. Body weight exercise

While you want to work on your 6 pack abs, you will also work other parts of your body like the chest, the legs and most importantly your lower back.

Many beginners fail to follow an exercise routine for the lower back, and you absolutely need to avoid this.

Why?

Because if you don't train your lower back along with your abs, you will be subject to injuries in the futures.

3. Aerobic exercises

Aerobic exercises are good to burn the fat. I'm talking about the static bike and other similar machines.

4. Abs exercises

If you are a complete beginner and want to lose your belly fat to get your most wanted 6 pack abs, you will start to practice an exercise called crunch.

5. Diet

What many people don't know is that doing crunches and other sit ups are not enough to burn the belly fat and get a superb flat stomach.

A good diet is highly important. There are a lot of reviews of diet programs to lose weight on the Internet and you want to spend some time reading some of the websites on this subject.

6. Motivation

Motivation may be the most important aspect of your wonderful abs plan. If you want to get in shape, you will need to be highly motivated.

7. Partner

A good partner will help you to get result faster.

Finally! Discover a powerful weight loss system used by thousands of bodybuilders and people around the world to obtain low-low body fat level. Learn how you too can get rid of your stomach fat for good when you visit: http://www.positiveattitude4life.com

Franck Silvestre is a professional Martial Artist. Visit his website today at Turbulence Training

Bodybuilding: Building a Standout in the Crowd Chest

Since the beginning of bodybuilding time, men have wanted to build a chest that enters the room a good 2 seconds before the rest of their body. They want a chest that stands out and commands attention, a chest that steps up and sticks out. A broad chest that women seek to lay their head upon.

And ladies too, seek a beautiful chest, one that accents their natural assets. But they also want their chest to be sleek and feminine like the rest of their physique at the same time.

Well, achieving either of those goals is easily attainable with a thorough chest routine. And add a few expert tips and tricks into your overall plan, and youll have the chest of your dreams without the shoulder injuries of your nightmares.

Shoulder injuries have always been the rain on the chest training parade. Injuries are often due to overtraining, improper form, or simply not applying a back training ying to the chest training yang.

So when you do this routine, it will train your entire upper, upper body. By that I mean your chest, your rear delts, the rhomboids between your shoulder blades, your traps, and your rotator cuff muscles. From your ribs to your collarbone, at both the front and back of your body, your muscles will be exhausted, but trained to just the right level of exhaustion.

With just the right volume, but without overloading the shoulder joint, we are going to use basic chest exercises, but with a twist in a few cases, to make the most of the least. By training with supersets, youll get in and out of the gym if you do only the 6 exercises below. Talk about a beautiful chest fast.

While the full program offers the optimal volume for mega-chest-mass, Ive included some substitutions for women that are a little concerned with adding too much mass too fast to their chests. So make sure to read training substitutions, included below the workout, so you can customize the program to your goals.

Ive also included a summary of the methods, and a bonus instant chest building technique you probably never think of, after the workout. As well, a complete set of exercise descriptions is included at the end of the article.

THE UGN STANDOUT-IN-THE-CROWD CHEST workout

Superset 1:
Rest 60 seconds between exercises. Rest 90 seconds before repeating the superset.
A1) DB Flat Chest Press (4 sets x 6 reps) Tempo: 3-0-1
A2) Barbell Row or Seated Wide-grip Row (4x8) 2-0-1
Superset 2:
Do not rest between exercises. Rest 60 seconds before repeating the superset.
B1) DB Incline Press (3x8) 2-0-1
B2) DB Chest Fly (3x10) 3-0-1

Superset 3:
Do not rest between exercises. Rest 60 seconds before repeating the superset.
C1) Medium-grip Bench Press (3x12) 2-0-1

C2) DB External Rotation (3x10) 2-0-1
Female exercise substitutions:

Do only 2 sets of each exercise.
For exercise A1), substitute the maximum number of pushups you can do in place of the DB Flat Chest Press.

How to Instantly Increase Your Chest Size

This is something that everyone should be doing, several times per day. If you work at a computer, you should be trying to hold this position all of the time.

Heres what to do:

In a seated or standing position, hold your arms down by your side. Externally rotate your shoulders so that your palms are now facing forward. Use the muscles between your shoulder blades to bring your shoulder blades together. Squeeze extra hard and pull your shoulders back by contracting your rear delts. At the same time, try to pull your shoulders down (you might feel a stretch running along your neck between your shoulders and your ears the more stretch you feel, the more you need to work on holding this position). This should pull your shoulders back and pop your chest out at least two inches. You should feel tension between your shoulder blades as your muscles work to hold that position. You might also feel a stretch in your chest. Now hold this proud posture as much as you can all day and when standing around in the clubs or in line at the grocery store. Trust me, someone will notice!

Exercise Descriptions

DB Flat Bench Press

Hold the dumbbells above your chest with your palms turned toward your feet. Lower the dumbbells to chest level. Press the dumbbells straight up above the chest. BB Row

Stand with your torso bent and parallel to the floor. Contract your glutes, brace your abs and keep your spine in a neutral position. Keep the lower back in a neutral position and your knees slightly bent. Grasp the barbell with your hands slightly wider than shoulder-width apart. Row the barbell to the abdomen and bring your shoulder blades together. Slowly lower to the starting position and repeat. Do NOT round your lower back. Wide-grip Seated Row

Use a long bar and take a greater than shoulder-width overhand grip. Keep your arms and back straight, knees slightly bent. Row the handle back as far as possible bringing your shoulder blades together. DB Incline Press

Lie on a bench with the backrest inclined at 45 degrees. Hold the dumbbells above your chest with your palms turned toward your feet. Lower the dumbbells to chest level. Press the dumbbells straight up above the chest. DB Fly

Lie flat on your back on a bench and hold the dumbbells with your palms turned towards your body (palms will face each other). Maintain a slight bend in your elbows at all times. Slowly begin to lower the dumbbells out to your side until your elbows reach shoulder level. Dont lower the dumbbells any further. At this point, squeeze your chest and bring the dumbbells up and in to the start position under control.

Medium-Grip Bench Press

Keep your feet flat on the floor, legs bent, and upper back flat against the bench. Grip the bar half-way between shoulder-width and your normal bench press grip. Keep the elbows close to the sides to emphasize the triceps. Have your spotter help you take the bar from the rack. Keeping your elbows close to your sides, lower the bar straight down to the bottom of your chest. Pause briefly and then press the bar back up above the chest in a straight line. DB External Rotation

Sit on a flat bench holding a light dumbbell (start with 5lbs). Bend your right knee and place your right foot on the end of the bench. Rest your right elbow on the top of your right knee and hold the DB in the bottom position. Slowly, using the small muscles of your rotator cuff, externally rotate the DB up and back until it is in the finish position (your forearm is perpendicular to your body at the top of the movement).

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

How To Pass The Air Force Physical Fitness Test With Ease

If you're reading this, you probably either want to know what you'll have to do for the air force physical fitness test and/or how to train for it.

This article will cover both.

What Is Involved In The Air Force Physical Fitness Test?

You'll be doing exercises in the following 4 areas: aerobic (running), body-composition, push-ups, and crunches.

Now, you'll be rated on a scale of 1-100, but the trick comes with the age groups. You see, with different age groups comes different demands.

Just to state the obvious, the older you are the less you'll be required to do.

If you want a full list of these ages and the requirements you can visit
http://usmilitary.about.com/od/airforce/l/blmalefitness.htm if you're a male and
http://usmilitary.about.com/od/airforce/l/blfitfemale.htm if you're a female.

3 Steps To Training For The Air Force Physical Fitness Test

1) The first thing you'll want to do is write down the top grade you can get for each category. For example, 60 pushups would be a perfect 10 for a 20-25 year old.

After you do this, add a few reps and shoot for that. I would personally shoot for 70-75 just to be safe (and maybe impress your future officers).

2) Since you're going to be training to failure during your air force physical fitness test most likely, I would suggest training to failure while you are preparing for the test. However, this is taxing on your body so do not do it everyday. You can try it every other day or ever 2 days, depending on certain factors such as how much you eat, your genetics, etc.

3) The third thing you'll want to do to pass your air force physical fitness test with ease is to start learning how to visualize. It's going to help you tremendously through the grueling workouts the air force will put you through, and it's going to help you reach your goals faster.

The requirements for the air force physical fitness test aren't too hard, but if you're out of shape now they will prove to be a challenge.

Using these 3 techniques, and making sure you prepare in advance, the air force physical fitness test should be a walk in the park for you.

And if you need to lose a lot of weight to make it easier (remember, doing anything with your body will be much easier if you weigh less), there are a large variety of books that are available to help you get a fit body in the shortest amount of time as possible.

Jeremy Reeves believes he's found the best products on the market to help you get in great shape fast. If you're going to start training for the air force physical fitness test, you have to check out the book called "Turbulence Training" that he's reviewed for you on his website - http://www.fitness-product-reviews.com

Considering Quick Weight Loss Programs?

Most people agree, sure, there's a time and place for moderate, slow-results diets, but if you're out of shape and have a deadline to look better, quick weight loss is what you're after. No matter how tight your deadline is, it never helps to panic. Quick weight loss is a goal you can achieve, and there are a few ways to get there. Remember, extreme results are never easy, but then again what goal was ever worth reaching that was easy? Where do you go? Not the bookstore. Most of those diets are more mainstream, "lifestyle fitness" kinds of books that aren't catered to the extreme reader who really wants quick weight loss as a result.

Okay, so at a very minimum, you need to keep track of ALL calories you're taking in. Set a daily quota, and don't go over it. I don't know what your limit should be of course; that will depend on your size, weight, and typical diet up until now. Your plan of action for quick weight loss will be tweaked more to your individual circumstances. Absolutely take into account your lifestyle. If you work in an office all day, sitting down, it should be lower. More active people might want to allow for a little more. Spread the calories out properly throughout the day as well. It makes much more sense to have three to five evenly sized meals than skipping breakfast, having a light lunch, then gorging yourself for dinner. That's a recipe for hunger pains and being bloated, rather than quick weight loss. Start reading food labels as well. I tell all of my clients to stay away from anything hydrogenated, even though the bad publicity is forcing most companies to cut back on trans fat anyway. Serving size can be misleading if you're looking for quick weight loss, because since the mid 1990's, the FDA standard (if you're in the US at least) has been based on a 3,000 calorie diet. The Calorie-Count website is great for keeping track of all of this. Keeping track of everything is one sure way to achieve your quick weight loss goal. I like how a bodybuilder friend of mine put it, "If you don't track it, you didn't do it."

Liquids are another important part of this quick weight loss goal. Nothing carbonated. These just contain a lot of sodium and force your body to retain water, derailing your efforts to be more active. More and more authorities on nutrition and general medicine recommend green tea and water. Full grown adults should take in two liters of liquids each day (about three-quarters of a gallon). If you're serious about your quick weight loss goal, you might want to stay as close to that amount as possible.

And no matter what kind of quick weight loss program you get into, you just can't take physical exercise out of the equation. While some people hope to, jumping from one silly "lemonade cleansing" diet to the next "low carb" craze, they can never figure out why they stay in bad shape. Try to stick to activities you enjoy, that way you'll at least have a shot of keeping up with them. Most people are surprised by how much they can actually work more physical activity into their regular days. You can skip the elevator, ride a bike to work, or walk if it's feasible. If you're in an office go out during the day whenever you can, even if it's just to walk around. So you can combine decent physical exertion with an effective diet, and you'll realize your quick weight loss goal faster than you probably thought possible.

But even with all of this in mind, most quick weight loss programs are more of a "'last ditch effort" kind of thing. You can lose muscle tissue as well if your body isn't properly nourished. Most people want to avoid the negative image of looking "sickly", or "weak" when they drop several pounds quickly. That's why adequate nutrition is essential. The best all-natural diet programs are the best place to start if you're looking for the right fuel to keep you going in your quick weight loss objectives.

Rob Jacobs has consulted on weight loss and nutrition for 20 years. He helps world class bodybuilders and dieters alike on how they can improve their health, and overall life. For more information on Rob's approach to health, please visit Quick Weight Loss