Whether you’re eating at home or dining out, the same rules for watching your weight apply. You need to eat more vegetables, fruit and whole grains. Choose smaller portions of lean meats, fish and poultry. Eat a variety of foods, and fresh, raw foods are better. Cut back on salt, sugar, saturated fats and alcohol. Drink plenty of water, and include exercise every day as part of your daily lifestyle choice.

So whether you’re having lunch with the gang, or enjoying a romantic dinner for two, you can enjoy delicious-tasting foods that are low-in calories and good for you, with just a little forethought and planning.

Here are some easy tips to remember when ordering out that will help you to lose weight even when eating at your favorite restaurants:

1. If you know the menu from the restaurant you’re going to, plan what you’re going to have ahead of time. This will help save you from making a last minute decision that could result in high-calorie choices.

2. Drink at least one full-glass of water or iced tea before eating your meal. This helps your digestive process, and, because you’ll feel full sooner, you will eat less.

3. Don’t be afraid to ask for the “senior citizen” special or kid’s-sized portions. Most restaurants will accommodate you — and often you’ll pay less as well!

4. Order first. That way you’re much less likely to be influenced by the choices of your companions.

5. If you’re not sure how something is prepared, don’t be afraid to ask. And if the dish is cooked in oil or butter, you can always ask if they have a “fat free” option.

6. If everything on the menu is high in fat or calories, ask if the chef could prepare a plate of fresh fruit and vegetables. Many restaurants offer a vegetarian selection, so if you don’t see it on the menu, ask.

7. When ordering meat or fish, ask that it be grilled or broiled, and prepared without oil or butter. (When you eat it, use lemon or herbs and spices to give it flavor rather than heavy sauces).

8. Order an appetizer and a salad as your meal. Or a soup and salad. For dessert, choose fresh fruit.

9. When choosing soup, remember that cream-based soups have many more calories than broth-based ones.

10. If you’re having a full meal, split the appetizer and desert with your companion.

11. If you decide to order pasta, tomato sauce has fewer calories than cream-based sauces, just like soup.

12. Choose breadsticks over bread, or if you eat bread, don’t add butter. Stay away from muffins and croissants, and choose whole grain over white.

13. Choose steamed vegetables instead of baked potatoes or other starches. Again, use lemon and herbs and spices rather than butter to flavor them with.

14. Whenever possible,

eat like the Europeans do, and have your biggest meal at lunchtime. Not only will you save money, but you’ll cut down on calories at the same time!

15. Take the time to enjoy your meal. Savor the flavors and textures of your food, and enjoy the company you’re with. When you eat slowly, you give your body’s internal clock the time it needs to know when you’ve had enough. When you’re full, stop eating. Ask your server to remove your plate so you’re not tempted to keep eating while you wait for your companion to finish.

16. Ask for salsa on your baked potatoes, rather than sour cream and butter. Not only is salsa much lower in calories, but it adds a “spicy” flavor to potatoes.

17. Order salad dressings and sauces “on the side.” This gives you more control of how much to use. Another tip for salad dressing — rather than pouring the salad dressing on your salad, dip your fork into the dressing first, and then into the salad. You’ll get the same amount of flavor, without all the added calories!

18. Choose brown rice over white rice (or french fries), whole grain breads and rolls over white. Not only are they lower in calories, but they are better for you.

19. Stay away from “all you can eat” buffets and salad bars. It’s too easy to lose track of the amount of food you’re eating, even when it’s salads. If that’s your only choice, then stay away from the pasta, marinated salads, cheeses and fruit salads with whipped cream. Stick to soups, raw vegetables and fresh fruits.

20. Have your soup first. It will help to fill you up, and most soups have fewer calories.

21. If you’re craving something sweet, and don’t want fresh fruit, choose sorbet. If you absolutely HAVE to have the chocolate sauce, use the same trick as you did with the salad dressing — dip your fork into it first, then your dessert.

22. Split your dessert with your companion. You’ll still feel like you got to be indulgent, and you’ll only have to exercise half as long to burn off the extra calories!

23. When ordering sandwiches, order them with mustard only, rather than mayonnaise. Not only does mustard have almost no calories, but you won’t miss the mayo!

24. If the portion you were served is large, only eat half of it. Take the other half home. Not only will you get two meals for the price of one, but you’ll cut the calories in half as well!

25. Go for a walk after eating. Stroll along the beach, walk through a park, visit a zoo. You’ll burn calories and get your exercise at the same time!

Arnel Ricafranca

Fitness Expert/ Master Trainer

Founder of Fitness VIP

Located in Randolph and Stanhope NJ

http://www.fitness-vip.com

AskArnel@gmail.com

If you would like additional support and coaching along the way – I strongly suggest you take a peak at my online “member’s only” site at http://www.fitnessgenerator.com/fitness-vip – as what we have for you therecan definitely help you make progress fast.

Alcohol Abuse information, tips, recovery and treatment.

AR Fitness Tips – diet plan, exercises, weight loss and gain muscles latest information.

First and foremost, before we start the list, let’s just admit right up front that the main reason we exercise is to look better. Hey, there’s no shame in that! Perhaps we want to look better for our spouse, or maybe we want to get into shape because we’re looking for a spouse! Whatever the reason, our desire to look good is a major motivator.

Many of us want to look better…..for ourselves! When we engage in regular resistance and aerobic exercise, it changes our appearance for the better. Less fat, toned muscle, healthier skin, a bigger smile, and more “pep in our step” are all great reasons to exercise.

In addition to just looking better there are some real physical benefits to regular exercise!! So for those of us who are working out to just look great, consider these reasons to exercise a bonus:

* 1. Strengthens muscles

* 2. Strengthens bone

* 3. Strengthens ligaments

* 4. Strengthens tendons

* 5. Strengthens immune system

* 6. Improves muscle tone

* 7. Improves endurance

* 8. Improves strength

* 9. Improves self esteem

* 10. Improves confidence

* 11. Improves balance

* 12. Improves physical appearance

* 13. Improves physical performance

* 14. Improves glucose tolerance

* 15. Improves circulation

* 16. Improves memory

* 17. Lower risk of heart disease

* 18. Lower risk of diabetes

* 19. Lower risk of cancer

* 20. Lower blood pressure

* 21. Lower cholesterol

* 22. Lower risk of stroke

* 23. Lower risk of osteoporosis

* 24. Lower risk of osteoarthritis

* 25. Lower requirements for medication

* 26. Lower risk of injury

* 27. Lower bodyfat

* 28. Helps with sleep disorders

* 29. Reduces post-operative complications

* 30.

Reduces frequency of illness

* 31. Prevent Alzheimer’s disease

* 32. Prevents muscle loss

* 33. Increases metabolism

* 34. Eases symptoms of menopause

* 35. Healthier pregnancy

* 36. Fewer problems with childbirth

* 37. Reduces ovulation problems

Moderate weight loss – of fat, not muscle – and a healthy and active lifestyle (NOT dieting) have been found to lower health risks and medical problems in 90 percent of overweight patients. In addition to the exercise benefits listed above, fit people are eight times less likely to die from cancer than the unfit, and 53 percent less likely to die from other diseases. Fit people are also eight times less likely to die from heart disease.

So the next time we’re tempted to just sit back and watch television instead of exercising, let’s remember that there are a lot of reasons to drop the remote and get moving!

* Copyright 2005 Pick Up The Pace. Permission is not required for the distribution of Pick Up The Pace articles as long as they are used in their entirety, are properly credited to Pick Up The Pace, and are accompanied by our website link: www.letspickupthepace.com.

* The information in this article and on this site is for general reference purposes only and not intended to address specific medical conditions. This information is not a substitute for professional medical advice or a medical exam. Prior to participating in any exercise program or activity, you should seek the advice of your physician or other qualified health professional. No information in this article or on www.letspickupthepace.com should be used to diagnose, treat, cure or prevent any medical condition.

Tracie Johanson is the founder of Pick Up The Pace, a 30-minute exercise studio for women, focusing on fitness, health and nutrition for maximum weight loss. Please visit http://www.letspickupthepace.com for more information.

AK Fitness Tips – diet plan, exercises, weight loss and gain muscles latest information.

The health clubs are always racking their brains trying to figure out why they have such a hard time keeping members coming back. Most owners would argue that cash flow and profit margins are the most important reason to retain membership. Yes, but what drives customers to these health clubs? These owners have lost touch with what matters most, the customer! Give the customer more than they expect and they will continue to do business with you. Selling a product or service is about people more so than numbers on a spreadsheet.

SINK HOLES VS. POTHOLES

I want you to think of this principle in your workout. You know it is very easy to get burdened down with all the details of an exercise and diet program. While guidelines are necessary, at times focusing too much on the numbers can and will set you up for failure. You may start to think all this counting calories, reps, and keeping track of heart rates are too much to accomplish. Unexpectedly, you start to lose sight of your goals and it becomes more of a job than a hobby or stress release. You may even quit exercising. This can be an immediate sinkhole for you.

IT’S BEING SOLD OUT!

The only way you will follow through on an exercise program is to be sold out. The military calls them “lifers.” These are people who are committed to something for the long haul. Are you a lifer? Could you be a lifer? A lifer has a sold out mindset. He or she realizes that there will be potholes to go through; there may even be a sinkhole up ahead, but they get through it or they go around the situation. It may take support from others, but it gets done. You may not be a lifer today, but you could be if you don’t make changes now!

DECISION MAKING

I was named Mr. Michigan in the statewide bodybuilding contest in 1988. When I competed in bodybuilding contests, it took me a good month to decide if I really wanted to go for that particular goal. The decision process was well thought out. I realized the days ahead would bring doubt, frustration, pain, and at times, humility.

I also realized it could bring many emotional setbacks. Was I willing to pay the price? Was I willing to change my behavior and lifestyle for the hope of a future benefit? All those thoughts had to be debated before the decision to move forward was made. However, when I made the decision to go forward, a switch was turned on that could not be turned off. I could not turn back. There is a sense of relief that comes with making a decision. Perhaps because once that decision is made, all the pressure is off. My philosophy is: “GOALS CHANGE, DECISIONS DON’T”

BEING SOLD OUT IS AN ATTITUDE OF THE HEART!

IT’S NOT ABOUT YOU!

Twenty-two years ago, I attended college. Instead

of studying, I wandered into a gym in the basement of the men’s dormitory. I didn’t have a bit of knowledge of how to begin an exercise program, where to go to start, or who to turn to for help. After about a month of blindly making my way through the steel machines, buffed bodies, and stinky locker rooms, something dawned on me. And to this day has kept me exercising all these years. I started to realize that whatever I was doing, it was going to impact my life more than I could imagine. Exercise and eating properly were not only going to change my life, but it was also going to propel me into making an impact on others. You can be motivated, but not disciplined. However, you cannot be disciplined without being motivated.

REWARDS BIGGER THAN LIFE

I understood there would be some good attitude days and some very bad ones. I knew some workouts would make me feel good and others where I never wanted to see a treadmill again. But, deep inside, I realized that just one more day could make a difference. For just one more day, I could force myself to eat good food. For just one more day, I realized this was not about my selfish attitude and me.

Each of you is different. You will put into exercise a certain amount of effort and everyone will get something different from it. You cannot just package good intentions and say, “If you do this or if you buy that, you will receive this in return.” It just doesn’t work that way. But, I will guarantee you this: committing to exercise and eating right will bring you nothing but positive and fulfilling rewards, both physically and emotionally. It could very well save your life some day. It saved mine!

A PROMISE THAT CAN NOT BE BROKEN.

I have bad days. I have good days. I have days I had wish I had never started exercising. I want fried foods some days. I eat fried foods sometimes. I want to take a vacation from it all. I take a vacation from it all. Yet, at the end of the day, some small voice inside reminds me of that decision I made many years ago. I can’t turn back even when I want to. I made a commitment to myself years ago: Never be afraid to ask for help and realize every day to focus on the big picture.

What about you? Are you going to sell out to being miserable, achy, low energy, and suffer from low self-esteem? Or are you going to make a meaningful decision to get in better health? Let’s do it together.

LOSE WEIGHT IMMEDIATELY! FREE MINI COURSE click here http://www.resolutions.bz. Discover the common sense way to lose weight without dieting that the doctor’s DON’T want you to know. Greg Ryan is a best selling author, former employee of Kathy Smith, and high profile fitness expert.

AK Fitness Tips – diet plan, exercises, weight loss and gain muscles latest information.

- Hydroxy Citric Acid (HCA): HCA is obtained from the rinds of the Garcinia fruit of South Asia. HCA does not affect the central nervous system like ephedera or caffeine. HCA prevents the conversion of carbohydrate into fat.

- Inosine: Inosine is in the family of nucleotide molecules known as purines. Together with pyramidines, purines make up the nitrogenous bases, which are the building blocks of DNA. Research has shown Inosine as stimulating enzyme activities in the liver. Other studies show that Inosine maintains ATP in bone marrow and enhances cardiovascular functioning. Inosine also assists in carbohydrate metabolism.

- Choline: Choline is a member of the B-complex group of vitamins. Some of its functions include building cell membranes; mobilizing fat, decreasing cholesterol, and helping the liver metabolize fats.

- Carnitine: Carnitine was first discovered around 100 years ago by Russian scientists. Carnitine is a water soluble substance, synthesized by the liver which requires the presence of other vitamins such as vitamins C, B6, B3, and iron to work most efficiently. Carnitine primarily stimulates the transport of long-chain fatty acids across the inner membranes of mitochondria. (Source: Embleton, P. Anabolic Primer, 1998)

There are a whole list of other supplements utilized by athletes and people wishing to shed pounds. The above list

is all well and good, but what about when you have a hole in your pocket and can’t afford to fork out the thousands of dollars per year it takes to shed the pounds with supplements? Are there natural alternatives? Of course. Mother Nature has provided us with some super thermogenic foods to help you shed the pounds naturally, without forking out potentially thousands of dollars on overly priced (and sometimes overly hyped supplements). Here is a list:

- Garlic: It’s not about the breath it’s about burning the fat, and nothing is as potent as garlic. Garlic is a powerful antioxidant against lipid per oxidation. Add some to your food for a strong fat loss gain!

- Onions: Be it red or white, onions are a fantastic way of boosting your HDL (High Density Lipo Protein, basically good cholesterol) levels and also helps lower total cholesterol.

- Ginger: I love the Asian cuisine! Asian foods utilize a lot of ginger. Adding ginger to your foods is a fantastic way of helping you to reduce both blood and liver cholesterol.

- Chilli: Aye Curumba! Chillis are an awesome way of lowering blood cholesterols and triglycerides. Give Chilli a try to spice up your fat burning efforts. (Source: Richmond, W. FIA: Nutrition & Weight Management, 2001)

So spice it up for greater fat metabolism, and save money from overly priced supplements!

Copyright © 2005, WWW.KEEPERSKOOL.SQUARESPACE.COM. All rights reserved.

John Stevanja is an Aussie born, internationally certified fitness instructor, who has played competitive soccer at the highest levels in the position of goalkeeper. Being well travelled, John has worked in the leading corporate and private gym environments in the UK.

John offers a unique twist on goalkeeper specific nutrition and performance. His site, http://www.keeper-skool.com is updated daily and gives advice for not only the competitive soccer goalkeeper, but for athletes and fitness enthusiasts from all walks of life.

Fitness Tips – diet plan, exercises, weight loss and gain muscles latest information.

Try eating several small meals a day. This does not mean eating several small meals of high calorie food. It also does not mean you need to give up all the foods you love. Eat half of what you think you want and you will be surprised at the difference this can make in the area of weight loss. When you eat five or six small meals a day you are not as likely to overeat because you will not be as hungry. People make a big mistake when they try to lose weight by eating only once a day.

Many people think that they can lose weight quickly by eating 800 calories a day. This may be true but the potential for gaining that weight right back

is huge. As soon as your body adjusts to 800 calories a day and then you start eating more, you will gain all the weight you lost and maybe more.

You can try a diet program at a weight loss clinic. These programs can be very successful but you may need to stay with the program for the rest of your life or risk a weight gain.

One of the best things to do if you want to lose weight safely and keep it off is to watch the snacking. If you get hungry between meals have fruit, raw veggies, low fat yogurt or low calorie snacks like popcorn or prepackaged 100 calorie snacks.

Weight loss does not need to be a terrible ordeal. Cut back on what you eat, exercise everyday and slowly your goal of weight loss will be reached.

I am the source.

Copyright Glenda Erceg.

For more resources on losing weight visit http://healthyweightinfo.com/weightloss

Over the years, exercise and eating right has helped me incorporate three very important principles into my business world and my exercise career. It is these three principles that have taken a unmotivated, undisciplined, fat, low self esteem kid to a person that most would say has done very well. What are those principles? They are; consistency, variety and efficiency.

Chances are you will buy hundreds or even thousands of dollars in fitness fantasy land exercise and diet gimmicks over your life time. However, at the end of the day your success in losing weight and sticking to a program will always come back to these three principles.

CONSISTENCY:

Losing weight and sticking to your exercise program is hard work. It is long work. It is precise work. The question is, “Are you willing to put in your dues?” Are you going to be the Tortoise or the Hare? Stop kidding yourself by denying hard consistent work. Either you do or you go broke and go nuts with frustration.

VARIETY:

Most people stop weight loss and exercise programs because

of boredom. Do you? Let’s face it, exercising and sacrificing taste for healthy food will never be the most comfortable thing to do, or the most exciting. However, longevity comes down to putting variety into the plan. Think ahead, make it interesting, set goals, and give yourselves rewards. Do what ever it takes to keep your mind fresh. If you do not, you will be a statistic.

EFFICIENCY

Have you ever thought more would be better? More time on a treadmill. Or cut out more fat in your diet? More is NOT always the better thing to do. Working smarter is! To be more efficient in your programs you may pre-plan your meals, set time frames to workouts, eat with your opposite hands, work larger muscle groups first or monitor your heart rate while you exercise. Work smarter in less time pays off more down the road.

There is no magic to losing weight. There are no hidden magic formulas to it all. It comes down to being consistent, changing things up, and being smart about it all.

For twenty two years these three principles have been the foundation of my life, in exercise and with business. Practice them and you to will live a heart filled life.

LOSE WEIGHT IMMEDIATELY! FREE MINI COURSE click here http://www.resolutions.bz. Discover the common sense way to lose weight without dieting that the doctor’s DON’T want you to know. Greg Ryan is a best selling author, former employee of Kathy Smith, and high profile fitness expert.

Fitness Tips – diet plan, exercises, weight loss and gain muscles latest information.

Reason #2: You don’t know what you want. Where are you on a scale of 1-10, 10 being as serious as a heart attack, about reaching your fitness goals? If your number is anything but a 9 or a 10, I will not work with you. Why, because you are not COMMITTED to doing whatever it takes to reach your goals. If you say you are a 1-8 that means you get it right eighty percent or less of the time. That means that you will eat when and what you want and not stick to a program. That is like a rocket scientist at NASA being sixty percent sure the left engine works on the spaceship we are sending to the moon. COMMIT!

Reason #3: You don’t make it a priority. Everyone’s biggest excuse is TIME. My question to you is what do you value? Do you value your health? Do you value productive energy when spending time with your family and/or kids? I would say that you cannot afford not to make time. By making exercise a priority in your daily planner you will not only have a sense of accomplishment by sticking to a regular routine, but feel more energized and less stressed when dealing with the daily ebb and flow of life. SCHEDULE!

Reason #4: You have no one hold you accountable. When beginning an exercise program, I highly recommend working out with a friend or considering a personal trainer because on the days you do not feel like going that person will encourage you to remember why you’re doing this. Having a training partner also keeps your workouts fresh and fun. ACCOUNTABILITY!

Reason #5: You focus more on the scale (weight) instead of the tape measure (inches). Muscle is more dense than fat. Therefore, focus on the inches. Some of the fittest people look like they way twenty pounds less than they actually do because muscle can be deceiving. Also, you will probably gain one or two pounds when you begin to exercise because strength training promotes this. If the only thing you did was add one pound of muscle, you will ultimately lose five pounds of body fat within six months because muscle burns calories (fat) at rest and fat does not. FOCUS ON INCHES!

Reason #6: You start exercising but you don’t change your eating habits. Eating and nutrition comprise about 70% of the results you will obtain when it comes to changing the shape of your body. What you eat and when you eat it are equally important. American culture in general would have you believing that this is a difficult concept when in reality it is not difficult at all. CHANGE EATING HABITS!

Reason #7: You follow the newest, latest, greatest technique due to media hype. Almost everything you see on TV is a waste of your time, money, and effort. If it sounds too good to be true…it probably is. If a supermodel is advertising the product, you will NOT look like him or her by “just using this product 8 minutes a day”!!! DON’T GET SUCKED INTO INFOMERCIALS!

Reason #8: You quit right before you are going to see results. In order to see measurable results, you need to stick with your new found exercise routine for 90-120 days if you want to truly make LIFESTYLE changes and maintain your results for more than a couple of months. The human body completely regenerates itself about every 90-120 days. COMMIT TO A 90-DAY PLAN!

Reason #9: You don’t eat breakfast. You’ve heard it since you were old enough to listen: breakfast is the most important meal of the day. In fact, a study done at the University of Massachusetts with 500 participants concluded startling statistics. You are 150% more likely to be obese by eating breakfast away from home, and you are an astonishing 450% more likely to be obese by not eating breakfast at all. Breakfast is a simple thing that can dramatically improve your fitness results and your lifestyle. EAT BREAKFAST!

Reason #10: You don’t drink water or you don’t drink enough water. Water has many benefits. Your muscle tissue is about 75% water based. If you are dehydrated (and most people are), you will have more aches and pains than you really should have. When most people feel hungry, their body is usually telling them they are thirsty. Water also fights off hunger pains or will not allow you to eat as much food if you are drinking it diligently. DRINK WATER!

Reason#11: You set your expectations

too high. Let’s face it, society places a major emphasis on results. However, what you just did to your body for the last 5, 10, maybe 20 years can’t be corrected within 24 hours, a week or a month. Lifestyle changes take time to progress and become habits in your life. Be patient through the process and know that you are only going to have to go through the process once because you won’t be on the latest roller-coaster diet. SET REALISTIC EXPECTATIONS!

Reason #12: You don’t switch your routine enough. Your body will hit a plateau because it will adapt to what you are doing. Therefore you will need to switch your routine around in order to continue to get the results you are looking for. This doesn’t mean that you will always have to do MORE but rather work smarter so you are in control of your results. CHANGE UP YOUR ROUTINE!

Reason #13: You’ve read too many ‘diet’ books and are misled on the topic of nutrition. “Dieting” is the most misused word when it comes to the world of exercise, fitness and health. With the United States leading the charge in the category of most ‘unhealthy’ nation, we are bombarded with the latest ‘do it in the next 24 hours fad diet that will help you lose 25 lbs in the next 2 days’ program. Don’t overcomplicate what “they” would like you to think it really takes in order to change some habits. Using the word “diet” truly means “what you are going to eat” vs. ‘what you are going to avoid.’ AVOID THE NEWEST “DIET”!

Reason#14: You consume yourself with your program and you forget to have fun. Some of you get so wrapped in keeping an exercise journal, a food journal, and buying new workout clothes that you forget to be realistic about your approach to your new found “self.” Just remember that if you become too fanatical too quick you will more likely be on to the next best thing sooner than you think. You do not want your exercise routine to become a ‘chore’. HAVE FUN!

Reason #15: You overcomplicate your routine. You have so many goals that you want to accomplish that you do too many things and spread yourself so thin that you don’t see any concrete results. New found lifestyle habits are found through simple routines…something that you can implement and stick to without too much deviation from your current flow of life. SIMPLIFY ROUTINE!

Reason #16: You don’t believe you can reach your ‘ideal’ goals. Believe you can get there. Write out EXACTLY what you want and the key…WHEN you want it. Then break down your goals in weekly training goals and check them with a professional to see if they are realistic. You can get back to the shape you were in prior to kids, back as a high school athlete, or back as a high school cheerleader if you set your mind to it. Wherever the mind goes, the body will follow. BELIEVE!

Reason #17: You don’t seek guidance. Your new-found journey can be very intimidating. Set yourself up to win by talking to a professional that can help you set realistic goals but probably more importantly help you stay accountable. If you are not ready to be held accountable then you are probably not ready to truly go after your goals. SEEK PROFESSIONAL GUIDANCE!

Reason #18: You rely on some piece of equipment or a trainer to get you results. It is up to you and ONLY YOU to be responsible and accountable for achieving the results you are looking for. The equipment or trainers that help are there to guide, direct, and encourage you through the process. You are the only person who knows deep down if you are ready for this journey. ONLY YOU CAN ACHIEVE THE RESULTS YOU ARE LOOKING FOR!

Reason #19: You don’t do any strength training, just cardio. You will not get the results you are looking for if you leave out any components of a successful fitness plan. Strength training has many benefits including burning fat. If all you did was add ONE pound of lean muscle you would burn FIVE pounds of fat over the next 6 months without changing anything else. Strength training will also boost your immune system, strengthen bones, and increase your self-confidence. STRENGTH TRAINING IS THE TICKET!

Brad Nelson is a Minneapolis/St. Paul based certified Level II kettlebell instructor and strength and conditioning coach (CSCS). Brad is unwavering about getting you results through private or team training and workshops. For additional information or to witness a demonstration on how and why kettlebells are the single most effective tool for increasing strength, burning fat, general conditioning and teaching movement visit http://www.mtxeconditioning.com or contact brad@mtxeconditioning.com.

© Copyright 2005 Brad Nelson — http://www.mtxeconditioning.com

GA Fitness Tips – diet plan, exercises, weight loss and gain muscles latest information.

Fitness Tips and articles.

The gift that could give you the most joy this time of year could come to you direct from South Africa. It’s a gift from the Bushmen in the Kalahari Desert to the people in the rest of the world that are trying to lose weight. It is called the Hoodia Gordonii Succulent and if you haven’t herd of it, this may be what helps you stay away from those holiday temptations. Hoodia grows in the South African desert and may look like an average cactus but this cactus look alike has amazing effects that no other cactus has; the Hoodia plant will stop you from being hungry.

What would it be like this Christmas to look a platter of sugar coated munchies and not be effected by them? How about being able to eat just what you wanted and not be tempted to eat things you know are going pack on the pounds. Wouldn’t this be the best kind of treat, the joy of staying the same weight after the holidays that you were before them? Hoodia has been shown in studies to reduce caloric intake by 1,000 calories a day for people using it. A one thousand calorie reduction in ones holiday diet regime is a major advantage for everyone not wanting to gain those extra pounds. Best

of all Hoodia is a natural plant and Hoodia has no side effects like other diet pills on the market. You definitely don’t want to be adding the extra nervousness that most regular diet pills give you at Christmas time, this time of year can be stressful enough to begin with.

If you are trying Hoodia for the first time over the holidays there are a couple things to keep in mind. First, Hoodia sometimes takes a few weeks to build up in your system before you get the appetite suppressing benefits from it. So if looking for help Christmas time temptations it would be best to start taking Hoodia around the first of December or sooner. The second important factor is that you should know that not all Hoodia is the same. There are some brands that are not as effective as others due to irregularities in the exportation process form South Africa. You want to make sure the brand you choose has been tested and certified authentic Hoodia Gordonii.

A recent report that is giving some dieters assurance in which Hoodia brands they can trust to be effective was done by Truth Publishing and Alkemist Pharmaceuticals located at: naturalhealthreport.com/A-Hoodia-Gordonii-exposed.html. This study indicated that 11 out of 17 Hoodia diet pills they tested failed a laboratory analysis of authenticity. The six Hoodia Brands that passed their testing process are: Desert Burn ZA 750, Hoodoba Brand, Dr. Wheeler’s Afrigetics, King Hoodia, Ethno Africa and the Hoodia Max Brand. Hoodia is going to allow many people keep the weight off over the holidays and help with those new years weight loss resolutions. Make sure you are buying real hoodia and you could be one the lucky dieters that is able to say no to a second glass of eggnog and stay with their weight loss program this holiday season.

Andrew Aitaken is a contributing writer for Totalink.com. For more information about Hoodia visit Totalinks Hoodia Section

• Increase your intake of high fiber foods. It is a fact that the necessary amount of fiber is lacking in most of our daily meals. Fiber aids your fat burning process significantly and in addition, promotes an overall general health. Salads containing leafy greens are great sources of fiber.
• Do not let yourself starve nor get too stuffed. Heard about “the golden mean”? The old greeks knew it. I’m talking about moderation. The timing of your meals should be so that you always eat before you start to starve. If you follow this simple rule, you’ll keep the metabolism intact and burn fat as well as eating less. Take a look at the wild animals; are they fat? No! What can we learn from them? To stop eating when we are satisfied and not eat until we are so stuffed that we can barely move.
• Do what it takes to build your muscle mass – that will burn your fat. We know that muscles are much more active metabolically than fat and other tissue. Therefore your job is to do some resistance training daily, thus adding more muscle, which

  in turn will boost your metabolism and burn fat. The more lean muscle mass you have, the more calories and fat your body will burn – even when you rest.

• Stay away from poor quality carbohydrates before you go to bed. These carbs are those containing sugar or carbs that are highly processed like most cereals, breads, snack foods, candies, and even fruits and juices. Eating these foods just before bedtime will likely result in increased fat deposit and will actually prevent your body from maintaining a sufficiently high fat-burning mode. If you have to eat, eat vegatables.
• Increase your cardio training to burn fat.A smart way to do this is to split your cardio training session into two small sessions rather than one long period. Research shows that people who do 30 minutes of morning cardio and then 30 minutes of evening cardio lose more fat than those doing just one 60 minute session.

Follow these tips on how to burn fat fast, and you’ll see the results yourself: fat loss.

Terje Brooks Ellingsen is a writer and internet marketer. He runs the website 11-Weight-Loss.net.Terje enjoys to give advice about how to burn fat fast by helping people to stay away from candies and start to love negative calorie and other healthy foods.

Everyone knows that eating salads with no dressing and running on a treadmill for hours on end is definitely no fun. Yet each day, millions of people keep jumping on the treadmill as well as making eating a tasteless chore. So why in the world do people put themselves through this agony? They do it for the sake of weight loss. Unfortunately, most people give up on shoveling bland food into their mouths and tiresome workouts, which often puts them back to where they started and with nothing to show for their efforts. Little do they know, this process can be made a lot simpler with the addition of flax seed to their diet.

Fatty acids found in flax seed aid weight loss

Flax seed weight loss is a new concept to most people. One that still puzzles them even after it is explained. Flax seed weight loss actually occurs because of the presence of two fatty acids contained in flax seed’s oil known as Linolenic (Omega 3) and Linoleic (Omega 6). The fact that two sources of fat can help with weight loss often confuses people.

But when combined, these two fatty acids work together to become prostaglandins, which in turn, play a big role in calorie burning throughout the body. Not limited to weight loss benefits, prostaglandins also help control cholesterol, body temperature, the immune system, brain functions, and the cardiovascular system.

Flax seed provides all necessary nutrients

Though Omega 3 is found in other foods, the typical person doesn’t consume enough of it to produce the same results as seen with flax seed weight loss. Omega 6 is found in lots of different foods, but without Omega 3, it will never become a prostaglandin. That’s why it is necessary to supplement a regular diet with flax seed in order to ensure that one is getting enough Omega 3, because it is often scarce in a normal diet. So next time you go to climb on the exercise bike or ingest those vanilla flavored tofu bars, remind yourself of flax seed so that your life and weight loss aspirations can be made a easier and tastier.

Visit this link to either read more about this great grain, to find recipe books or to purchase flax seed Flax Seed Online.