Fat Loss Mistakes You CANNOT Make

Want to lose fat fast? Then you absolutely CANNOT make the following mistakes....

Not having a specific goal.

Without a specific detailed goal statement you're not going to lose weight as quickly and efficiently as you could.

Not creating and building on powerful momentum from the start.

Momentum is everything when it comes to fast and healthy fat loss.

Not taking steps to increase energy levels.

High energy is a must if you want to be able to make the all-out effort required to lose fat quickly.

Letting yourself get hungry.

Hunger has no place in an effective fast weight loss program.

Not avoiding simple sugar and refined flours and fats.

If you eat simple sugars, refined flours, or trans fats you have little chance of achieving fast, healthy weight loss results!

Not making lean proteins, good carbs, and healthy fats the cornerstones of your diet.

For best weight loss results, 90% of your calories should come from lean meats/proteins, "good" carbs, and healthy fats.

Not learning how to rotate/cycle your intake of starchy carbohydrates.

Few people can completely avoid starchy carbs (breads, cereals, potatoes, rice, etc.). Learn to rotate/cycle/shift your starchy carb intake and you'll be able to enjoy these high-energy foods while still maintaining a "hot" fat-burning metabolism.

Not doing both strength training and cardio exercise regularly.

Exercise is 100% necessary to burn calories and fat as quickly as possible. Don't buy into the marketing BS/hype surrounding many diet programs and "fat burner" supplements that promise fast, easy fat loss with no exercise. You'll need to perform both strength exercise as well as cardio exercise in order to build a leaner, fitter body quickly.

Taking diet/weight loss supplements that provide little or no benefits.

Most diet supplements are total crap. Focus on the few supplements iwht proven weight loss/health-boosting benefits: whey protein, multivitamins, and omega-3 fats.

Tags: weight loss mistakes, fat loss, fast weight loss, healthy weight loss, lose pounds fast

The Perfect Morning Protein Shake

Looking for a fast, simple, easy-to-make, protein-rich and ultra-healthy breakfast? Try a protein shake with the following ingredients:

• 1-2 scoops whey protein powder
• 1 whole banana
• 1/2 cup frozen berries
• 1/2 cup uncooked oatmeal
• 1/2 tbsp natural peanut butter or virgin coconut oil (optional)
• 1 tspn liquid vitamins (optional)
• 16 ounces water, skim milk, or low-fat milk

This gives you all the high-quality protein, good carbs, healthy fats, and vital vitamins you need to start your day off right and maintain a high energy level throughout the day.

Here's a very similar shake made by one of the world's best MMA fighters, the great BJ Penn...

Tags: protein shake, whey protein, healthy breakfast, fat loss meal, fitness, MMA, BJ Penn, breakfast shake

A Simple and "Easy" Workout for Fast Fat Burning

Looking for a simple and relatively-easy workout to help you burn fat fast? The workout below is a great example of a very effective fat-burning workout that follows the "KISS" principle and also won't leave you feeling dead-tired afterwards.

Here we go...

5 Minute Warmup (any light warmup exercise that gets you to break a sweat)

5 Circuits of:

-- 60 seconds jumping rope at quick pace
-- 30 seconds doing normal burpees (no jumping)
-- 30 seconds shadow boxing (non-stop punching)


That's a simple, "full body" 15-minute workout that will get your heart pumping big time and leave you huffing, puffing, and sweating. It will not, however, leave you feeling like crap. Within 10 minutes of recovery time you should feel just fine and, probably, even a little energized and refreshed!

Tags: fast workout, fat burning exercise, jumping rope, burpees, shadow boxing, exercise, fitness, simple workout, easy exercise

How to Lose 15-20 Pounds Fast

Need to lose 15 to 20 pounds fast? Then make sure you include the proven steps below in your fast fat loss plan...

The "Big 3":

Start with a goal -- Set an achievable short-term goal, write it down, and read it several times per day. Think about your goal constantly, until it becomes an obsession. This will help to "set" your mind right for fast success.


Practice clean eating & cycle carbs-- Avoid all processed foods and refined/man-made ingredients, especially white sugars and flours. Avoid all fried foods. Eat only lean proteins, fish and seafood, fruits and veggies, nuts and seeds, and beans and legumes. Also cycle your starchy carbohydrate intake to keep your metabolism boosted.


Do short, intense workouts often -- 3 to 6 days a week do a short and intense workout based around brief bursts of high-intensity activity (aka intervals). They should include full-body strength/weight training as well as high-intensity interval training (HIIT).


The other stuff:

Boost your energy naturally -- Get 7+ hours of sleep per night and do some brisk morning exercise every day. Avoid drugs and alcohol.


Try a short juice or lemon water fast -- For 1 or 2 days drink nothing but raw fruit and vegetable juices and/or spring water with fresh-squeezed lemon or lime juice in it.


Create momentum by going for small "wins" every day -- Set small goals for each day. Each time you reach all your goals in a day mark it down on a calender. See how many days in a row you can make it. This will build powerful momentum very quickly!


Use the right supplements -- Use whey protein, omega 3 fat supplements, and a good multivitamin. These are the only supplements you need for fast and healthy weight loss.

That's it: everything you need to know to lose 15 to 20 pounds fast!

Tags: lose 15 pounds, lose pounds fast, fast fat loss, healthy weight loss, diet tips, exercise

The Truth About Acai Berry / Colon Cleanse Diet Products

It seems like you can't go online these days without seeing about a thousand ads for acai berry diet products. Now we're seeing more and more advertisements for "weight loss success" blogs supposedly written by people who have lost lots of body fat very quickly and easily... simply by taking an acai berry supplement and a "colon cleanser" product.

Of course, these nice people just want to share their good fortune with the world by telling us exactly how we too can buy these fantastic "magical" fat loss products that require little or no dieting or exercise. The thing is... there's no doubt these blogs are all fake! They almost all look the same, promote the same products, and tell pretty much the same versions of the same story.

Anytime you see something like that you can be sure there's about a 99% chance it's a rip-off scam.

As I've said before, acai is a great source of healthy antioxidants. But it's not something that's going to help you lose a lot of weight all by itself. You can buy quality acai products for much less than what many of these acai diet pills cost and get many of the health benefits the fruit provides.

As for colon cleansing, it probably doesn't hurt and may even help you lose a couple of pounds easily. But those pounds won't be from fat loss. They'll be from "poop loss". Plus, you can do a natural colon cleanse/detox whenever you want by simply drinking lots of pure water and eating a raw diet for a day or two based around raw organic vegetables, fruits, nuts, and seeds. No need to buy some expensive colon cleansing product when you can do it much cheaper and, probably, experience even more health benefits on your own.

The bottom line: these fake weight loss blogs promoting these highly questionable, over-priced products are created by marketers and scammers who just want to take your money. Don't give it to them!

By the way, you can see just how common these acai/colon cleanse product offers have become recently by taking a look at this Google search trends graph:


Wow, that's a lot!

Lose 15 Pounds in 2 Weeks

Want to lose 15 pounds in 2 weeks? It's possible if you go "all out" in terms of both clean eating and frequent bouts of effective exercise. The steps to lose 15 lbs in just 14 or 15 days are listed below:

1. Focus like a laser beam.

Write out your goal statement ("I will lose 15 pounds in 2 weeks by eating a very clean diet and doing high-intensity exercise."). Read it often. Focus all your mental energy on that goal... then your physical energy and actions will be focused as well and you'll lose the pounds faster than you ever thought possible!


2. Do a 1 or 2 day juice fast.

For one or two days do a raw juice or lemon water fast where you consume nothing but fresh raw vegetable and fruit juice and/or pure spring water with lots of fresh-squeezed lemon or lime juice added to it. This will detox and cleanse your body, boost your energy, wake up your metabolism, and help you lose a pound or two easily.

Repeat once every week or two.


3. Eat a paleo-style diet.

Healthy diet is ultra important for losing pounds fast. Eat only natural foods that contain no man-made ingredients. Avoid refined sugars, grains (anything with flour), and "white" starchy carbs like white potatoes and white rice. Eat only lean meats, fish, eggs, vegetables, raw fruits, nuts, and seeds. After you lose the fifteen pounds you can start to rotate/cycle starches back into your diet in a way that keeps your metabolism boosted.


4. Do metabolic burst workouts.

Exercise 6 days a week, preferably first thing in the morning. 3-5 times a week do a metabolic burst workout involving full-body strength training and/or HIIT cardio exercise. These types of workouts not only burn fat they also create powerful metabolic and hormonal changes in the body that will help you shed the pounds very, very quickly!


5. Take proven supplements.

They best "support" supplements for losing pounds fast are whey protein powder, omega 3 fats, and a quality multivitamin. They will cover your nutrional bases and help you to recover from tough workouts fast. They also support a healthy metabolism, lean muscle growth, and may even help to decrease hunger/food cravings!

If you want to learn more about how to lose 15 pounds in 2 weeks click here.









Related:

How to Lose 15 Pounds Fast

Tags: lose 15 pounds, lose pounds fast, fast fat loss, healthy weight loss

Interesting HIIT Fat Loss Video

Here's a cool video showing an interesting way to do HIIT cardio exercise with some straps and elastic bands:



Personally I prefer simple sprinting or full-body bodyweight calisthenic exercises (such as burpees) but this could work just as well I think!

Tags: burn fat fast, HIIT cardio, fast fat loss, HIIT workout