Tips to Help You Lose Excess Fat

Written by Anthony Ellis

Continued from page 1

Remember that you cannot spot reduce!

What I mean by this is that you can't pick and chooserepparttar areas that you would like to loserepparttar 131314 fat and do exercises that work those areas expectingrepparttar 131315 fat to just magically disappear in those areas. Your body does not work that way. The only way to decreaserepparttar 131316 amount of fat in certain key areas is by lowering your total body fat levels.

As you lose fat, it will come off all over your body, not just in specific areas. If you follow a complete diet and weight training program for at least 12 weeks, you will begin to see dramatic changes occurring with your body, and I'm not just talking aboutrepparttar 131317 obvious physical changes, I'm also talking aboutrepparttar 131318 psychological and physiological changes.

You can expect lower body fat (of course), increased muscle mass, increased metabolism, increased sense of well-being, more energy, lower bad cholesterol level, increased good cholesterol level, decreased risk of heart disease, deeper more restful sleep and most important, increased self-confidence.

To be successful, your fat loss program should includerepparttar 131319 following:

* A calorie restrictive diet, which requires you to eat no less than 12x and no more than 15x your LEAN bodyweight in calories.

* Regular cardiovascular activity for at least 30-45 minutes 3-4 times per week. Some recommend a moderate pace while other recommend a vigorous pace -- it doesn't really matter as long as you are exercising.

* Weight training.

* Supplementing your diet with vitamins, minerals and amino acids. Vitamin C, L-glutamine, and a good multi vitamin arerepparttar 131320 bare essentials.

* Adequate dietary fat, including high amounts of Essential Fatty Acids (Omega-6 and Omega-3).

* Regularly monitor your progress. If you don't track your progress you won't know if your diet program is working! Looking inrepparttar 131321 mirror or just relying onrepparttar 131322 scale is NOT adequate. Here's a great composition tracking software that I highly recommend

It will let you know exactly if what you are doing is working.

* Finally, make sure thatrepparttar 131323 program you decide on is compatible with your lifestyle and schedule.

You can haverepparttar 131324 greatest program inrepparttar 131325 world, but if you cannot implement it then it is worthless. There are thousands of fat loss diets and workouts that will work, butrepparttar 131326 hard part is finding one that works for you andrepparttar 131327 specifics of your diet and schedule restraints.

Fitness Consultant Anthony Ellis has helped thousands of individuals lose fat and build more muscle. To read more about his fat loss recommendations please check out his site at

Good Night, Sleep Tight!

Written by Aimee Deak

Continued from page 1

While it's still unclear exactly what causes this increased risk, scientists believe that lack of sleep lowersrepparttar amount of leptin your body produces. Leptin is a protein that suppresses appetite and is responsible for telling your brain when your stomach is full. In addition, when you are sleep-deprived, you are less able to make clear decisions and may eat more food than your body actually needs.

What'srepparttar 131312 lesson? A good night's sleep is not only critical for your mental health; it may also be a crucial part of your diet.

So, good night and sleep tight!

Be well & stay fit!

Aimee Deak Personal Trainer & Nutrition Analyst AIM 4 NUTRITION

Aimee Deak is a certified personal trainer, nutrition analyst and author of the book, "Every Body Loses", an easy-to follow, step-by-step guide to fat loss.

You can find more information about fat loss and exercise on her website

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