Super-Simple Fat Loss

Need to lose 5 or 10 pounds of body fat fast? Looking for a super-simple (and healthy) way to do it? Here you go...

1. Cover the "energy" basics: get 7-8 hours of sleep per night, avoid drugs and alcohol, take a good multivitamin daily, drink pure water and unsweetened teas throughout the day.

2. Eat a half raw/half paleo diet: start eating nothing but lean proteins, fish, eggs, vegetables and fruits, nuts and seeds, and small amounts of natural oils (virgin olive oil, unrefined coconut oil, etc.). Try to get about 50% of your calories from raw foods, mainly veggies, fruits, nuts, seeds, and sprouts. Avoid all processed foods and refined grains, including breads, pastas, white rice, etc.

3. Do short, intense workouts often: do about 20-30 minutes of interval-based exercise 4-6 days a week. Do short bursts of intense exercise followed by periods of active recovery. Perform both full-body strength training and high-intensity interval training cardio (HIIT).

Now enjoy the leaner, fitter, healthier, sexier-looking body you've created! :-)

Tags: simple weight loss, fast fat loss

3 Steps to Losing Fat and Looking Great Fast

Want to lose lots of body fat, look great, and feel 100 times better? Then follow these 3 proven steps:

1. Focus your thoughts and actions.

Nothing is more important than setting an achievable goal and then focusing all your thoughts and actions on achieving that goal. Laser-like focus is by far the fastest path to making big improvements, especially when it comes to losing weight and getting fit.

Write down your goal statement/plan and read it twice daily. Something like: "I will lose 10 pounds of body fat in just 4 weeks by eating a healthy diet, cycling my carbs, doing short, intense workouts, and taking the right supplements." This works very well... so just do it!


2. Eat good calories and learn to cycle your starchy carbs.

95% of the calories you consume in a week should be "good" calories -- ones that will fuel your body, stimulate your metabolism, and help you shed excess weight. They will come mainly from lean proteins, good carbs, and healthy fats. Eat one "cheat" meal a week consisting of whatever you want in order to confuse your metabolism and keep it from adapting.

Also, learn to cycle starchy carbs in and out of your diet. This will also keep your metabolism off-balance and burning fat. Starches include grain products, potatoes, rice, and several other common high-calorie foods.


3. Do intense interval-based full-body workouts.

3-4 times a week do a short, intense workout that incorporates intervals of high intensity activity followed by periods of active recovery. They can incorporate both strength training (bodyweight training is the best option) as well as cardio (HIIT-style cardio is an ultra-effective fat burner).


That's it! The 3 steps you need to lose lots of body fat, tone your muscles, and look great fast!

Tags: fat loss, lose weight fast, diet, exercise, motivation, fitness, goal statement, fitness goals, fast fitness

How to Lose 20 Pounds Very Fast

Want to lose 20 pounds very fast? Use the safe and healthy weight loss methods outlined below and you could easily lose 20-25 pounds within just a few weeks.

1. Program your brain.

Write out a goal statement and read it out loud at least twice a day. Spend at least 5-10 minutes a day visualizing yourself having lost 20 pounds. Feel the incredible sense of accomplishment and pleasure that comes from achieving a big goal.

Do the above for at least 21 days and it will become a habit that will build unstoppable momentum!

Note: The main goal here is to build a burning desire to lose the 20 pounds fast. Try to think about your weight loss goal constantly. Surround yourself with photos of people with great-looking, fit bodies. Watch motivational videos on Youtube every day. Don't discount this stuff... it works and you need to do it!


2. Do a fat-loss jump start.

Do a 1 or 2 day juice fast and/or raw diet. For a 24 hour period consume nothing but spring water with fresh-squeezed lemon or lime juice (preferably organic). The next 24 hours you can continue the juice fast OR you can do a 1-day raw diet. For 24 hours consume nothing but raw fruits, vegetables, nuts, seeds, and spring water.

This "jump start" diet will help to flush toxins out of your body, "reset" your metabolism, and boost your energy. You will also likely lose a couple of pounds. Obviously this works best when you can stay home, such as a work-free weekend.

Note: During this time you may want to take a half hour and clean out your kitchen. Put all the junk foods, candy, sodas, etc. in boxes and bring them to a local charity.


3. Eat a paleo-style diet.

Base your diet around the foods the human body is designed to thrive on: meat, fish and seafood, eggs, fresh vegetables and fruits, nuts and seeds, and good fats (virgin olive and coconut oils, natural nut butters, avocado, etc.). Limit your intake of starches (especially grain products, white rice, and white potatoes) and dairy products (except for low-sugar yogurts and kefir).

After a couple of weeks you can begin to rotate/cycle your intake of starchy carbs in a way that keeps your metabolism off-balance and burning fat.

Avoid almost all processed foods, especially refined sugars, flours, and fats!


4. Do short, intense, metabolism-stimulating workouts.

Focus on doing 20-40 minute workouts that involve short bursts of high-intensity exercise followed by periods of active recovery. High-intensity interval training (HIIT) is one of the best examples of this type of exercise. Another is full-body strength training involving several "circuits" made up of sets of "compound" exercises (e.g. squats, pullups, pushups, situps, etc.).

This type of "burst" exercise is a proven fat-burner and metabolism-stimulator. Besides burning tons of calories, it causes your body to product powerful steroid-like hormones (such as human growth hormone/HGH) that burn fat while protecting vital muscle tissue and maintaining a healthy metabolism.

Try to exercise 4-5 days a week, with at least 2 days of rest. Creatively change your workouts constantly to keep your body from adapting. Routine and boredom are your great enemies!

Note: One day a week your workout should be 40-60 minutes of playing your favorite heart-pumping sport or activity. Bike riding, swimming, rowing, playing basketball, tennis, soccer, or volleyball, hiking, and climbing are all good examples of great fat-burning activities that many people really enjoy. If you don't currently do any of these things, now's a great time to learn at your local fitness or community center!


5. Take the BIG 3 diet supplements.

Whey protein powder, omega 3 fats, and a quality multivitamin. If you're eating the kind of natural, healthy diet explained above those 3 supplements are the only ones you should take... mainly because they'll help you recover from intense exercise faster. The whey protein, especially, is an extremely useful "wonder food" that does all kinds of good things for your body and health. The omega 3's and multivitamin will ensure that all your nutritional "bases" are covered.


Well... that's it: the steps to take to lose 20 pounds very fast. Do them all at the same time and you'll lose pounds of fat within just a few weeks.

Good luck... now get going! :-)

Tags: lose 20 pounds fast, lose lbs, fast fat loss, fitness, HIIT, paleo diet

How to Lose 5 Pounds Fast... Without Doing Any Exercise

Want to lose 5 pounds fast... without exercise? Make no mistake about it, exercise is extremely healthy and you should do everything in your power to try to fit in a few workouts every week. You'll lose fat faster and do all kinds of good things for your body.

However, there are times when, for whatever reason, regular exercise is something we just can't fit into our schedule. Using the tips below you could easily lose 5-10 lbs within just a couple of weeks... with exercising at all.

1. Avoid processed foods.

If it comes in a bag or box, you should probably avoid it. This is especially true if it contains refined flours or sugars -- the so-called "white carbs" -- because they spike blood sugar and insulin levels and bring weight loss to a grinding halt.

2. Eat only good carbs.

If you want to lose 5 pounds quickly, you should limit your carb intake to "good carb" foods only. The best carbs you can eat are:

• fresh or lightly cooked vegetables
• fresh raw fruits
• beans and legumes (make sure there's no added sugar ala most "baked beans" recipes!)

Starchy carbs such as grain products (breads, cereals, pastas, etc.), white potatoes, and rice should be avoided, at least for the first couple of weeks. Later, after you've begun to lose weight, they can be "rotated" back into your diet in a way that keeps your metabolism burning fat.

3. Eat a "clean burning" diet.

Focus on getting most of your calories from "clean burning" foods that your body processes efficiently. For most people these include: lean protein, fish, eggs, fresh fruits and vegetables, raw or roasted nuts and seeds, and good fats from virgin olive and coconut oils, avocado, oily fish, natural nut/seed butters, etc.

Try to break up every meal and snack into thirds: 1/3 protein, 1/3 veggies or fruits, 1/3 good carbs (mainly beans and legumes). After just a week on this kind of diet you should begin to look and feel great!

4. Remember healthy habits.

If you want to lose pounds quickly without exercise, you absolutely must follow a few healthy habit rules:

• get at least 7-8 hours of sleep per night
• avoid alcohol and drugs
• eat a small meal or snack every 2-3 hours to keep your metabolism "hot" and avoid hunger
• drink several large (like 5-8) glasses of water or unsweetened tea per day

These things may not seem very important for fast, healthy weight loss but I assure you they are absolutely vital!

So there you go: the steps anyone can take to lose 5 lbs fast. They are all safe and proven ways to help you lose body fat quickly and in a relatively easy, simple manner. Good luck!

Tags: lose 5 pounds fast, fast weight loss, healthy weight loss tips, diet, no exercise

5 Tips to Lose 5 Pounds Really Fast

Want to lose 5 pounds really fast? Sometimes the best way to "jump start" a fitness/weight loss program is to go after a relatively small goal first. Make a few simple changes that will result in quick and healthy fat loss.

By taking this approach -- going after a small "win" early on -- you're less likely to feel overwhelmed by the process. Then, after you've built up the motivation and momentum that comes from losing those first 5 pounds, it will be much easier to continue on the path to a lean, fit, great-looking body!

Here we go...

5 Tips to Lose Five Lbs Fast

1. Cut out processed foods for a week.

Try to eliminate all processed foods from your diet for just a week. That, for the most part, means eating nothing that came in a box or a bag. It especially means eating nothing that contains refined sugars, flours, or fats.

I can almost guarantee that you'll look and feel 100% better at the end of the week!


2. Eat an apple before every "big" meal.

Before every "big" meal -- for most people that means lunch and dinner -- eat a large apple. If you don't like apples, pretty much any type of "watery" fruit (e.g. oranges, melon, grapes, etc.) will work. This is a proven diet trick that can help to dramatically reduce appetite and allow you to eat far fewer calories.

More importantly, you'll make better food choices and avoid the calorie-bombs that make it almost impossible to lose those 5 pounds fast.


3. Drink a gallon of water per day.

Water is one of your best friends when it comes to lose pounds fast. Drink lots of it and the process of losing weight quickly becomes much, much easier. Besides revving up your metabolism and boosting your energy, drinking water constantly throughout the day keeps your belly full and greatly reduces hunger.

For best results, try to drink at least a gallon of water per day. You can flavor your water with lemon or lime juice. Also, sugar-free teas -- especially green tea -- are good choices.


4. Snack often.

High-fiber snacks are a great tool for losing pounds quickly. They keep your metabolism boosted and your appetite suppressed, making it less likely that you'll "overeat" at your big meals. Every 2-3 hours eat a small snack that includes protein, fiber, and a small amount of healthy fat.

A handful of nuts and raisins is a good example of a healthy snack. Apple slices dipped in natural (no sugar added) peanut butter is another. Half a sandwich made with lean turkey, low-fat cheese, tomato, lettuce, and 100% whole-grain bread is one more. You get the idea...


5. Do a short morning workout 6 days a week.

Do short, refreshing workouts first thing in the morning, most days of the week. Morning workouts are proven energy-boosters, metabolism jump-starters, appetite controllers, and fat-burners. If you workout on an empty stomach you're more likely to burn some extra fat, since your body will be forced to tap into its fat stores for energy.

The best thing about morning workouts is that they're proven to help people develop the "exercise habit" faster. Research has shown that people who workout in the morning are much more likely to stick with a fitness/weight loss program than people who workout later in the day. After just a couple of weeks, many people begin to "crave" their morning exercise just as much as their morning coffee!


So there you go: 5 tips to lose 5 pounds really fast. These tips are 100% proven to help you lose those 5 lbs quickly and in a healthy way. Give them a try and you'll see just how well they work!

Tags: lose 5 pounds fast, healthy diet tips

How to Lose 15 Pounds Fast

Want to lose 15 pounds in a fast and healthy way? It's probably not as difficult as you think. Follow the steps below to shed 15 lbs or more within just a few weeks...

1. Prep yourself mentally.

Create a powerful and affirmative goal statement. Example: "I am so happy that I look and feel great because I have lost 15 pounds of body fat in a fast, healthy way!").

Write your goal statement down on some index cards and be sure to carry one with you everywhere you go. Read it out loud at least twice per day: once in the morning and once at night. Do this for at least 21 days straight and you'll be amazed at how well it helps you create laser-like focus for losing fat fast!


2. Start eating like a caveman.

There are certain foods our bodies absolutely thrive on. They are the foods humans ate for hundreds of thousands of years before the introduction into our diet of large amounts of processed grains, sugars, and "bad" fats, which occurred over just the past few hundred years (the blink of an eye in evolutionary terms).

Base your diet on these healthy, natural foods: lean meats, fish, eggs, vegetables, fruits, nuts and seeds, and healthy fats from olive oil, nut butters, avocado, etc. You can also include large amounts of beans and legumes if you wish -- though they aren't considered to be "paleo" foods -- because they contain the kind of fiber-rich and nutrient-rich "good" carbohydrates that can assist greatly in losing 15 pounds fast.


3. Do short, intense, "interval" workouts 3-5 times per week.

Exercise is vital for burning fat and getting rid of pounds quickly. The best type of exercise for losing weight fast involves doing short bursts of high-intensity activity followed by brief periods of active recovery. This is called interval training and it works both for strength workouts (e.g. circuit training and CrossFit style workouts) and cardio exercise (as in the case of HIIT workouts).


That's it! Do the above things on a regular basis while being sure to get plenty of rest and recovery (at least 7-8 hours of sleep per night) and you will lose 15 pounds fast. You might also want to give yourself a "cheat" day where you can pretty much eat anything you want (this only works if you eat a very strict diet during the week!).

Good luck!

Tags: lose 15 pounds fast, diet, exercise, paleodiet, HIIT, interval training, healthy weight loss

3 Simple Ways to Lose Weight Quickly

1. Water... lots of it.

Drink a large glass of water first thing in the morning. Then continue to sip water throughout the day. This will help to boost your metabolism and dramatically decrease appetite (fewer calories eaten = faster fat loss).

2. No processed foods.

If you cut all processed foods and ingredients out of your diet, you'll lose weight as fast you want. That means no refined flours, sugars, or fats. Pretty much, nothing made by man. Stick to lean meats, eggs, fish and seafood, fruits and veggies, nuts and seeds, and good fats (virgin olive oil, coconut oil, natural nut butters, etc.).

3. "Fun" exercise... often.

Regular exercise is a must if you want to lose pounds fast. Regular exercise plus fewer calories (easy to do if you're not eating processed foods!) is the only proven and healthy quick weight loss method. The key to getting into the exercise habit is to find activities you actually enjoy doing. Find a fun sport, exercise class, or other activity that gets your heart pumping and your body sweating. Then do it at least 3-5 times per week!

There you go: 3 simple ways to lose weight quickly. Give 'em a try and see what happens...

Tags: lose weight fast, diet, exercise, metabolism