When it comes to losing weight there is so much conflicting information out there that a lot of people just are not sure where to begin. There is an old saying that states "if you want learn how to get rich then hang out with rich people" Well, that old saying can also be applied if you want to lose weight. The bottom line is, if you want to lose weight follow advice of those that have successfully done so. When it comes to reducing body fat, Bodybuilders are Kings and Queens to losing weight. Although many of their practices are too extreme for most people, there are some great secrets that should be used by everyone.

Before we begin we should first cover a few basic rules. Rule number 1, there is no such thing as a magic pill! Yeah, I know that stinks but facts are facts. Although there are diet supplements and diet pills/ patches that will assist with weight loss they are not magic solution. You will still need to add in a good diet and exercise program, which leads us into Rule Number 2.

Rule number 2, Proper diet and exercise is key. If you want to lose weight for long term then you will need to have a good exercise and diet program. We will cover this more in detail later.

Rule number 3 encompasses both rules 1 and 2. For most people they just need to take steps to safely increase their metabolism. Most people have slowed their metabolism down so much that they seem to not be able to lose weight even if they eat only once or twice a day.

Steps to increase your metabolism and burn unwanted body fat

Step 1: Drink a gallon water everyday

Most of us are already aware that our bodies are mostly made up of water. So much of it that approximately 65 percent of our bodies is water. The brain uses it, organs, skin, bones and even way nutrients and waste are passed in and out of cells. Drink too little water and you may be at risk for headaches, muscle cramps, dizziness, constipation and other nasty symptoms. However, if you drink an adequate amount of water you gain some great benefits such as a clearer mind, more energy and even help your body metabolize body fat.

As a general rule I try to start out at a gallon a day and move up from there. Yes it is difficult at first but in a short amount of time your body will adapt. I have also added an extra step to my water consumption by drinking it ice cold. You not only get benefit of metabolizing body fat by drinking a gallon of water a day but you also get an extra benefit with cold water by expending more calories trying to warm it up.

How to prepare – get an empty one-gallon plastic milk carton (or water jug) and fill full of water and put it in freezer night before you need it. The next morning a wall of ice will form inside milk carton. Take a butter knife and punch a hole through top layer of ice. You now have an ice-cold water jug that you can carry with you throughout your day.

Step 2: Eat six (6) small meals a day

I know this sounds all wrong but I am going to paint a little picture for you to help you grasp this concept. Your body is a very adaptable machine that is going to adjust itself to survive as efficiently as possible. If you only eat one meal a day, large or small, your body will make adjustments according to your current caloric intake. In other words, if you are only eating once a day your body will want to store calories as fat so that it has an ample supply of energy to live off of before next feeding. The less you eat less your body is going to burn therefore slowing down your metabolism.

Now, that doesn’t mean you can eat six servings of fast food or junk throughout day and lose weight. You need to live on a well-balanced diet that is full of protein, fruits and vegetables and good carbohydrates (yams, brown rice, oat meal, etc…). Does this mean you have to give up junk food and sweets? Nope, this leads us into our next step.

Step 3: Add a cheat meal to your diet

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