To start off, most people associate aerobic activity with weight loss when they picture exercise portion of a weight loss program. You know, classic fitness instructor in leggings leading out a fitness class, 'One and two...' While this view is not wrong it is only half of battle.

While aerobic activity does burn fat and spikes metabolism that spike isn't permanent. You need some other way to keep your metabolic rate higher than average all of time. This way your body will burn calories more efficiently allowing you to eat more food and also burn more calories at rest. For this you need more lean muscle mass because fat does not burn calories. It just sits there.

The most efficient way to add more muscle mass to your body is through a light weight training program for beginner or light calisthenics if you don't have weights of any kind. There are also other creative ideas for those who don't have weights or don't want to join a gym for some reason, whether it be finances or a lack of self-esteem.

As a note to any women who are wondering...no, you will not look like a bodybuilder. I can back this up with a number of reasons. 1. These women are select few out of thousands who have genetic potential to build themselves up to that point. 2. These women take advantage of genetics they have by spending hours a day in gym training extremely hard. 3. Most of hardcore ladies are on muscle building drugs.

Contrary to popular myths our bodies need fat. Now don't get me wrong. As I have mentioned in other articles too much of anything is bad but we can, and do, lean to one macronutrient over another. As well as breaking down vitamins A, D, E, and K (fat soluble vitamins) we also need fat for energy purposes. At same time it would be wise to consume carbs and proteins as well. Any diet where either carbs, proteins or fats are significantly raised or lowered is not a healthy one. Our bodies need all of these in order to work properly. We can tend to lean more strongly towards one or another but we shouldn't forsake rest. Each have their own functions as well as positives and negatives.

This diet would benefit those who have weak will power or who don't have time or patience to prepare too many meals. It is good if you are only used to eating 3 times a day. This diet is also beneficial for eating out whether in restaurants, at relatives, or at parties and socials.