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Since the choice for weight loss is high intensity cardio workouts, it’s only necessary to start this article by discussing the benefits of HIIT (High Intensity Interval Training). These cardio workouts have been proven time and time again to boost your metabolism because of the effect it has on your body overtime. When you perform HIIT, you are causing two processes to occur within your body. First, you are increasing your metabolism by shocking your body which keeps your body burning calories long after your workout is over. This works by allowing your body to burn extra calories which would have been converted into fat while you sleep or during inactivity. Secondly, you are causing your body to release more than normal fat burning hormones throughout your body which again helps your body burn fat deposits throughout your body. A mixture of these two processes is the perfect match for weight loss.

Next, What exactly are high intensity workouts? They are shorter than normal cardio workouts because they last only about 20-30 minutes, however the intensity level during this time is high. You are keeping your body in a complete shock state for the entire workout which is why these workouts are so beneficial. You usually start with a warm up which lasts about 2 minutes and you jump straight into a intense sprint that last about 2 minutes, than back down into a slow jog. The important thing to notice is that there is no middle stage which is why these workouts are so effective. It’s a low-high effect, so your body will be at a cold state, than you rock it with a hard intense state while jumping back down into a cool state. This processes confuses the body and is responsible for the body shock which burns those unwanted calories.

Since a body in shock takes several hours to recover, it your body keeps burning calories even after your workout which is the ideal effect because the more calories which you burn, than the more weight loss occurs.

High intensity workouts usually last from 20-30 minutes and is should be performed on a machine that is accessible every day. This is why it is recommended to either run, swim or even play sports which require bursts of energy every 1-2 minutes like basketball, soccer or football.

Perform HIIT workouts about 3-4 days a week and on the remainder of the days, you should maybe incorporate some moderate cardio or even just take 1-2 days to relax. Why? Since the intensity level is high when performing HIIT, you run the risk of getting burnt out which in most cases may lead to a lack of motivation or just you completely stopping your routine. What I would do is that with you performing high intensity workouts 3-4 times a week, I would take 2 days off after that to relax and 1 day perform moderate cardio exercises.

Three Quick Workouts

Explosive Sprints: These are sprints which start off with a slow jog and then you proceed into an explosive burst of speed for 2-3 minutes. Once you have finished your burst or sprint it is important to drop into a slow pace jog. The objective is to shock your body. This high intensity cardio workout is great because it is something that you can perform at home or even outside during nice weather. Running is something that you have been doing for years and no one has a problem running and does not need to practice before starting.

Explosive Pushups: Another great cardio workout that can be performed at home or the gym. Very easy to perform and very easy to learn. If you’re a beginner, these can be done on your knees, using a chair or even just plain old normal pushups on your toes. Start off with 8-12 pushups and take only a break which is between 45-60 seconds. Make sure not to break more than that because you do not want your body to cool down completely, but want to make sure that it stays in a warm state.

Jumping Rope: Many people don’t know this, but jumping rope is one of the best HIIT workouts ever. The fact that the speed of the rope can be controlled by you, the intensity can be adjusted very easily. All that’s required is a rope and its can be performed almost everywhere like home, gym, park or even during lunch at school. Start by jumping at a slow pace for about 2 minutes, than increase the speed of the rope for about 2 minutes before dropping it back down. Do about 5-6 sets with only a break of about 60-95 seconds.

If you’re trying to lose weight than make sure to incorporate high intensity interval training within your workout because it will definitely increase your metabolism. It works great for people of all ages especially for those that are getting older and their metabolism is slowing down. With a stead nutrition plan, you will notice losses of about 4-6 pounds a month which is an amazing rate.

Please read our section on interval training to burn fat and if you want to build lean muscle, than we have great resources on strength training vs cardio.

I’m often asked what is the best diet, or the best foodprogram, best exercise program and which single best book torecommend to improve your health, fitness or weight loss.

The answer is that there is no best way to do it. There isno best book, and there is no right way or wrong way to do it.

The 5 Critical things you must do to achieve your health arethese

1. Continue to learn about health, fitness, nutrition andweight loss from a wide variety of sources

The single most important thing to do right from the start isto take action and begin learning about health, followed veryclosely by putting what you learn into practice. We are avery diversified bunch of people and what works for you maynot work for the next person. You have to find what works foryou from a wide variety of sources, expand your knowledge andaccept no one thing as being the best for your health. Keepreading, keep learning and keep what works for you and discardwhat doesn’t.

Knowledge isn’t power, but “knowledge in action is power!”

Some very simple things to keep in mind is that the body runson food and if you give it the best quality food, in whatevermanor that happens to be, then you’ll probably get some goodresults in general. Keep the nutrition to a maximum by eatingas close to nature as possible, organic where possible andeliminating processed foods and trans fats.

2. Find a mentor.

Someone who’s been there, done that and that you can model .

I realized at quite an early age that if we can model someonewho’s been there and done that and gotten results, then youcan “cut to the chase” as it were to find out what works foryour health and weight loss – what doesn’t and in doing so getresults faster.

Find a mentor, a role model for the things that you’re lookingfor. If it’s weight loss or to improve your health, findsomeone who’s walked in your footsteps and knows what you’regoing through. Model them. Do what they did, repeat theirprocess and contact them to ask what worked and what didn’t. You can save yourself a lot of time and effort by doing whatworks and skipping what doesn’t.

3. Apply the knowledge you learn about health on a dailybasis

This is where the taking action part comes in. You must beginto apply the knowledge you’ve gained from what you’ve readabout health or watched and by talking with people who’ve beenthere before you. If you do not put it into practice thenyou’ve become an information junkie and not someone whofollows through on their knowledge. You must begin to workthe principles you’ve learned on a daily basis and keep at it. Without the trial and error, you get nowhere fast and won’ttruly know what works and what doesn’t.

4. Repeat steps one, two and three

Remember, there is no right way or wrong way to lose weight,improve your health or get what you want. You must continueto learn and challenge what you’ve read. I’m told that what Iteach is wrong and I ask what were your results when you triedit? Well, they didn’t try it and so I then ask “what right doyou have to tell me what I teach is wrong”. It may haveworked for me or for many people I coach including yourself,but without trying it and challenging it, you won’t ever know.

Keep learning about health, keep reading, keep applying whatyou’ve read and this new knowledge. Begin the process offiltering for yourself what will and won’t work for you. Remember this is about you, not me or the other guy, but whatwill help you achieve your weight loss goals or your health. This may very well be about applying certain fitnessprinciples that sound so controversy that you figure theycan’t possibly work. One of my favorite sayings is “believenothing I say, but I challenge you to prove me wrong”. Myintent is to have you try it.

When I first begun my journey to lose 300 pounds, I read onebook and I preached the principles like they were the gospel. I was finally told to “shut up” and read something else, so Itook it upon myself to learn whatever I could about health andweight loss. I began to apply my new knowledge daily, foundpeople who had used the info before and what they believedabout it, what worked for them for their health and thendiscovered for myself what worked.

Finally, I discovered the ultimate secret to health and weightloss.

5. Never give up.

It never ends. In the large scope of your life, the next 30,40, 50 or more years, what is a few days if you happen to getoff track. Get right back on doing what you were doing, keeplearning, keep trying new things, go back to what worked whenit was working and keep up with your daily fitness routine. Probably the single most important fact about exercise orfitness is that our body is designed to move and we’ve gottenaway from that. We must do something on a daily basis toexercise our body.

Never give up. Never lose sight of the health you want andkeep working towards your goal.

You can also reduce the intake of carbohydrates for health reasons. The picture you get is that carbohydrates are a hindrance to weight loss and good health. It’s no wonder that many men and women all over the world, have completely cut of carbohydrates from their diet.

What are the effects of completely avoiding carbs in diet?

Carbohydrates are the foods that provide our bodies with starch, sugar, and cellulose. These food bonds are broken down to provide energy for our bodies. In the low carb diet for weight loss, people minimize their intake of carbohydrates and keep it to a bare minimum. Since carbohydrates are the body’s main source of energy, extreme minimization of carbs from one’s diet can result in health complications.

Complications resulting from low carb diets

Although lowering carbohydrates in one’s diet can help in weight reduction, cutting carbs out from one’s diet completely can also lead to health complications. These are;

- Weakness and dizziness occasioned by lack of enough energy in the body

- Throbbing headaches and brain fog, whereby you feel like your brain, is not functioning as usual

- Moodiness that results in you being irritable with others

Since your body is made to use carbohydrates for energy, when you stop feeding it with these carbs it must rebel. In the low carb diet, the discomfort your body feels from being deprived of its normal energy source results in the complications outlined above. The good news is that carbohydrate withdrawal symptoms do not extend forever. As long as you are feeding your body with another energy source the body will adapt and get back to normal.

What replaces carbohydrates in the low carb diet for weight loss?

When people reduce carbohydrate intake in low carb diets, they replace these foods with fats and proteins. After the withdrawal symptoms, the body adapts and starts using fat and proteins for energy. The idea behind the low carb diet is to force the body to use its stored fat for energy. It is especially ideal for burning the fat that coagulates around vital organs when we get overweight.

Can you maintain high protein diets?

The success of low carb diets for weight loss depends on an individual. Some people have bodies that cannot withstand being deprived of any nutrient while others can handle the deprivation. The Low carb diets are not similar to the no-carb diet. Some small form of carbohydrate is allowed in the diet. Hence, if you are committed to a low carb diet, you can lose weight.

The best way to undertake the low carb diet for weight loss is with the approval of a doctor. The scrutiny of a doctor is especially important in the case of people dealing with health complications such as diabetes, obesity, and high blood pressure.

We all need motivation to make changes in our lives. But some motivations can have short-term effects whilst other motivations can have long-lasting, life changing effects. This article takes a very quick look at how we can cut to the core of making the long-lasting, life changing decisions easier.

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Why do you want to lose weight? Do you want to make someone else happy? Your kids, your husband? The only way to lose weight in the long-term is to lose weight for you.

While some or most of this article might sound like pointless new-age psycho-babble, at its core are valid, solid ways of changing your life. Do not give in, it may well be a life changing experience.

Whilst these are all valid reasons for losing weight they may actually be the reasons why so many people fail to lose weight or lose weight but then put it all back on with a little extra just for desert. In order to understand long term weight loss we need to look at the nitty-gritty at how the mind works and how we become, and remain motivated, to do something.

When we want to change something about ourselves we need to look deep. Not just “Because the doc said I need to lose a few pounds” deep or “I want to look nice when I lie by the pool” deep. We need to look at where we are now, where we want to be and the difference between the two. That is where the deepness lies.

Ok, let’s take any weight measurements out of the equation and look at body size and shape. We might imagine ourselves to look a long way from the way we want to look. But how does that make us feel? Pretty miserable right. But that’s where your change begins – connect with the feelings caused by the difference between the two you’s. The discrepancy between the you now and the person you want to be is the reality and sometimes the reality hurts! The difference between where we are and where we need to get to needs to be bridged.

You need to imagine what it would feel like to be the person you want to be. Stop for a second and think about it. Close your eyes. Really think about it. Think about the person you want to change for. Because this is only a short article I will give you the answer you need to come up with.

The only person you want to change for is you. There are just so many reasons you could have come up with for changing. Kids, husbands, wives, parents, friends, pets, teams – the list is endless.

The only person you need to change for is you. If this sounds too selfish and self-centred for you then I’m sorry. However, the chance of you changing long-term for anybody other than yourself are minimal. If you think about it another way, what would make the person you are changing for happy? Would they be happier to see YOU happy or would they be happier watching you trying to make THEM happy? So if we want to change we have to look at ourselves and see ourselves as we really are. We need to look to the person we want to be. From then on the person you want to be is going to be the person you are.

If you want to lose weight you need to do it for yourself, no-one else. Not only do you get to be the person you want to be but everybody else gets the benefit of basking in the glow of your happiness and success.

Are you interested in formulating an exercise plan that will assist you to remain trim and help you to get thin? Studies regularly show that there are two basic types of exercise that are both extremely efficient and successful. Of course, it stands to reason that you must be motivated in the first place, and that is why therapeutic hypnosis can help solve your problems.

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If you’re like most people, you are interested in creating an exercise system that will assist you to remain healthy and slim. It may shock you to find out that research studies usually demonstrate that only two core kinds of exercise are useful — which suggests that you can’t just choose any type of exercise to become trim.

Due to the fact that so many people have trouble with the motivation to exercise, performing the most efficient kinds of exercise is imperative, since the less time you spend exercising – and the less time you waste on low efficiency exercise – the more likely it is that you will persist in your exercise routine and therefore achieve your personal weight and strength target.

Our first type of exercise which has been regularly proven to aid people to lose weight and get trim is progressive resistance. In brief, progressive resistance is one type of strength training. It functions by progressively ramping up the pounds lifted, the number of sets, and number of repetitions performed. As a result, your muscles are never strained or subjected to damage – instead, they slowly and steadily strengthen without any setbacks.

Our second type of exercise that has been scientifically studied is cardiovascular training. This is any type of exercise that gets the heart rate up to 60 – 85 percent of its maximum rate. Some kinds of cardio training may involve jogging, jumping rope, aerobics, or treadmill, among other types of exercise, but it is your choice.

Although progressive resistance and cardio training by themselves have been found to be very efficient forms of exercise, scientists now know that performing both of these types of exercise is the best bet for success. If you combine both progressive resistance and cardio training, you will increase the strength of your muscle groups and increase overall endurance. According to a recent scientific study, exercisers who used both cardio and progressive resistance during a two month time period lost 45 percent more weight than exercisers who did cardio training or progressive resistance alone.

Just as important as the type of exercise you perform is, the way in which you exercise is also important. It probably will be unsurprising that being consistent is the name of the game. Exercising inconsistently may strain your muscles and will probably not aid you to build strength and endurance. In addition, it is unlikely to improve your whole-body health. According to most scientists, the best regime is to exercise for forty minutes to an hour three to five times per week.

Unfortunately, it turns out that for a significantly sized subset of the population, getting sufficient exercise is not as easy as attending the health club a few times every week or listening to what scientists claim. For this group of people, the motivation to exercise is the primary issue – this group of people simply doesn’t have the motivation to go to the gym. Actually, they might resist any and all exercise, to the point of severe anxiety.

Nobody knows what percentage of the population suffers from problems with the motivation to exercise, but scientists say that up to 20 to 40 percent of people claim that they “hate” or “dread” exercise. An even larger percentage of people might have more mild problems with the motivation to exercise, finding that even though it is simple enough to commit themselves to an exercise regime for a week or two, motivation eventually degrades, leaving them where they were initially – unhealthy and heavy.

If you are one of these people who struggles with the motivation to exercise, the good news is that there are some easy strategies to deal with the struggle. In a recent research study, volunteers who needed to start an exercise program were provided with a brief learning program that aided them to decide on the right kinds of exercise, were provided with a therapist who specialized in exercise motivation, and were given a brief course in hypnosis. After six months, they were asked to evaluate their progress. It turns out that over 85 percent of the participants had adhered to an exercise program throughout the whole six months. Even better, they generally lost an average of fifteen more pounds than the control group.

If you have an interest in this study, it might make sense to look into locating a motivational therapist, habit control therapist, or therapist who deals with hypnotherapy. These therapists are provided with special training in helping people to transcend anxieties, build the motivation to exercise, and reinforce the creation of good habits. One more choice for exercise motivation is self-hypnosis – which is a simple and inexpensive process that often helps people take control of their own inborn abilities to be motivated.

Hypnotherapy and self-hypnosis are risk-free ways of increasing motivation that have been proven to provide success in the case of exercise motivation. Hypnosis works by using hypnotic relaxation to enhance the powers of the unconscious mind to influence the modification of behavior and habit development. Hypnotherapy is a good choice for the exercise adverse because it can help increase the drive to get trim and lose weight easily and effectively.

Are you tired of the yo yo effect? These simple 5 steps can help you KEEP the weight off once you do lose it

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Why do some dieters suffer the endless frustration of losing and then gaining weight again and again, while others lose weight and keep it off forever?

And we know you don’t want to be the latter group?

Here are 5 very simple tips successful dieters implement – and you can easily adapt these good habits yourself.

1.) You know that old conventional wisdom that goes “The scale doesn’t matter when you’re dieting”? For a long time experts scorned the idea of frequent weigh ins, pointing out that the scale can be inaccurate because of fluctuations caused by water weight. Remember, muscle weighs more than fat. So if you’re exercising you may be gaining muscle and that will throw the scale off.

However, it turns out that weighing yourself every day is actually an excellent motivator for dieters. A study in the Annals of Behavioral Medicine found that dieters who weighed themselves every day lost the most weight, and kept it off more successfully, compared to a group of dieters who did not weigh themselves regularly.

2.) Keep a log of everything you eat. When you log everything you eat you will feel MUCH more guilty when you cheat because you have to see it and read it.

3.) Do at least 1 15 minute activity everyday. ANYTHING. Walk your dog, go jogging, do tae bo. Most of us work at desks and sit at home all day – then do it at least three times a week. You will lose weight quicker and this is one of the big contributors of keeping the weight off.

4.) Plan ahead. If you are going out to dinner with friends or to a holiday office party or even to the movies, what are you going to do when hunger pangs hit? Eat something before you go and decide BEFORE you get to the party or movies.

5.) Schedule the occasional indulgence. Most weight loss experts suggest and encourage a cheating day. When you get to eat some pizza, brownie or some ice cream at some time in the week your chances of ditching your plan is much less likely. This can also be a day when you throw in some more activity.

For those of you out there who believe that you can only lose weight through fasting, you cannot be more wrong! Facts have shown that it is not how much you eat but actually what you eat that results in weight gain in most people. If you decide to eat correctly, you will surely be eating your way to weight loss naturally.

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In the developed world today, a whole lot of people seem to be struggling with a particular challenge common to them all and that is the issue of how to lose weight so as to live a healthier life. In the same vein, a good number of the people concerned tend to believe that the only way to lose that excess fat is by starving themselves or fasting. Nothing can be further than the truth in this case. It has been proven by the experts that one can achieve weight loss naturally through correct dieting.

In order to lose weight naturally, the main thing one has to keep in mind and practice is to eat wisely, take enough water and do some regular exercise. This combination of actions will surely help you get rid of that unwanted fat as well as give you a fitter and sexier physique.

It is pertinent at this stage to note that when I talk of losing weight naturally through correct dieting, I am not talking about some very strict diet but simple ones that can be found in some cook books such as the Metabolic Cooking. I am also not talking about a particular diet for the whole day but an intelligent mix of recommended diets that will end up giving you a healthier body through weight loss.

I suppose that at this stage some of you out will want to know exactly how to eat wise and reap the benefits of losing weight naturally in the shortest possible time. It is not rocket science but simply doing what is right as already suggested. For an example, the diet experts claim that our ability to shed fats is eighty percent correct dieting and twenty percent how much exercise we give to our body. This also means that you need to steer clear of that attractive and sweet junk foodstuff you have been destroying your system with only to go back to the gym to try to burn the fat you got from wrong dieting practice.

Another important aspect of correct dieting is the issue of the water intake level. It is a fact that taking a good amount of water on a daily basis helps in ensuring a clean body system. As a matter of fact, the experts have made it abundantly clear that in order to keep our body system in a clean condition we need to take as much as sixty ounces of water daily. This is much better than the sugary drinks that many people use to replace water in their diet. It is recommended by medical experts that every adult should drink at least eight glasses of water in order to enjoy a healthier life devoid of obesity.

In summary therefore, anyone who wishes to enjoy the benefits weight loss simply needs to combine a correct diet with a good water intake and do some exercise. That also means such a person needs to as well avoid taking junk food and replace that with the consumption of lots of fruit and vegetables. When fruits are added to your meals, it is easier for you to ward off the cravings for sweet since you are ingesting natural sugar instead of the artificial one. You are advised to take fruits such as oranges and or apples in between your meals as a means of eating your way to weight loss and good health.

You can begin to lose weight by reducing your stress level. Here’s how!

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There may be many reasons why you engage in the behavior of overeating. Overeating helps some people gain a sense of control over their lives. Other people overeat when they are stressed or upset. Think about the times that you have had a binge eating session? What was the motivation behind it? Do you turn to food when you are upset or have a stressful day? Do you find a sense of comfort in the food that you eat? If stress is a major factor in your eating habits, finding ways to help reduce stress can help you lose weight.

1. Find a Support System

Having people that you can rely on is a great way to start reducing stress. Call on your friends or family when you are in a stressful situation. They can be a great source of advice or just a shoulder to cry on. Sometimes going out with work friends after a long stressful day can work wonders to melt the stress that you feel. We all need to rely on our friends and family at some point. Being able to talk about your stress is a health alternative to overeating.

2. Post Positive Mantras

Think about the negative comments you make about yourself when you are feeling stressed. Most people struggle with negative self-talk at sometime in their lives. Begin to challenge your old ways of thinking. Replace those old thoughts with positive thoughts that will help you push through stressful times. If a long stressful day at work leaves you thinking that you are “no good at my job”, change your thoughts. Think about how hard you worked today. You put in your all and achieved a goal you had set. Whatever your new thoughts are going to be, post them around your house. This will help you stay focused on them even when you are headed for a stress out moment. Thinking positively can help curb overeating.

3. Find Time to Relax

It is important that you take a few minutes everyday for relaxtion. There are many different things you can do in order to relax. If you had a busy day at work and spent the evening running errands, take a long soak in a tub. If you find yourself working late one night, close your office door and read a chapter in a book. On the weekends, go for a walk around a nature trail. The activity can last five minutes or five hours; the important thing is to take some time to relax.

4. Meditate or Journal

Another great way to reduce stress is to be alone with your thoughts. This can help you sort out what is going on in your life in a healthy way. One way to do this is to meditate. Another way is to write in a journal. Writing in a journal is a great way to begin organizing your thoughts about the stresses in your life. Dealing with your stress in this productive way makes it less likely that you will overeat.

5. Listen to Your Body

Stop beating yourself up for overeating. Move forward into a new way of thinking about eating and food. By listening to your body, you will learn when your body is telling you it is full or hungry. Know the signals that your body gives off in order to begin recognizing the difference between hunger and emotional eating. You can pull through this struggle and be on your way towards a natural weight loss.