Whether you’re a man or a woman you have very likely been on a quest for beautiful sculpted arms. Finding the right arm exercises to help you sculpt your biceps and triceps so you can show off your arms without shame can be difficult, but not impossible. With a little hard work and regularity you can flex your muscles in tank tops and strapless dresses.

{Think of non-traditional arm exercises to help you sculpt!}

Keep reading to find out which arm exercises will give you sculpted biceps and triceps!

Sets & Reps

Two of the most important things you must remember about strength training exercises are sets and reps. These are two factors that influence the effectiveness of arm exercises the most. If you do too few sets and reps then you won’t get the results you want, which is sculpted biceps and triceps. Too many sets and/or reps and you will need a longer recovery period which may mean a longer gap between strength training sessions.

For the best results limit the sets of your arm exercises to 2 or 3 and your reps between 12 and 16 per set. Be sure to rest in between sets, but the length of your rest time will depend on your strength training goals, according to a 2009 report in the journal Sports Medicine.

Arm Exercises Movements

Another important factor that you should keep in mind as you do arm exercises to sculpt your biceps and triceps is the integrity of the movements. In order to maximize the effectiveness of each of these exercises you must perform the movements correctly. Proper movements can help to avoid injury as well as to help you get the results you want.

Maintain proper form and make sure to breathe through each motion. Inhale through starting position and exhale through each motion. Do not overextend your arms because it can result in back or muscle injury. Also avoid swinging your arms through each motion, squeeze the muscle instead to lift the weights.

Lying Triceps Extension

The lying triceps extension is a great way to sculpt your triceps while also improving arm strength. Just make sure that you don’t swing your arms as you bring the barbell up. An injured back can sideline your arm exercises for weeks, even months.

What You’ll Need: bench and barbell with desired weights.

To perform lying triceps extensions lie down on the bench. Hold the barbell in your hand using an overhand grip. Starting position is with barbell over forehead with arms extended, but not overextended.

{Be sure to breathe to avoid swinging and early exhaustion.}

Bend your elbows to lower the barbell. Just as the barbell gets close to your head, move elbows back just enough so that the bar clears around your head, then extend arms and return to starting position. Repeat this movement 12 to 16 times per set.

Concentration Cable Curls

Cables are a great way to sculpt muscles without a lot of exercise equipment, and the good news is that there are now many cables available at retail stores for home use. Resistance bands may also work, but if you already have a gym membership then you can use the cables.

What You’ll Need: Cables or resistance band, bench or chair.

To do concentration cable curls you will need to be facing the cable or resistance band while seated. Your legs should be apart with the elbow of the active arm resting solidly on the inner thigh. This will always be your starting position as you complete each repetition.

Grab the handle or stirrup and pull the cable or band to the shoulder until bicep is fully flexed. Lower your hand until the arm is extended. Repeat each repetition in the set before switching to the other arm. Only when both arms have been completed is the set complete.

Triceps Dips with Lever

If you’re still building your arm strength then you’ll love simple arm exercises like triceps dips with lever that don’t require you to lift the weight of your body. Unlike traditional dips, triceps dips with lever allow you to remain seated, which provides a more intense triceps workout so you get more sculpting.

What You’ll Need: Lever chest dip machine (available at most gyms).

Sit on the chest dip machine with your back resting against the back pads. Place handles in the narrowest position allowable for you to still access them without discomfort. This is your starting position, so remember to always begin the next repetition in this position.

{Maintaining proper form is key to effective triceps dips with lever.}

To perform these dips grab the handles with your elbows facing behind you. Push the levers down and allow the bar to rise up until your shoulders are slightly stretched. If you have gone too far, your shoulders will be sitting uncomfortably around your neck.

Incline Bicep Curl

When it comes to arm exercises for the purpose of sculpting you can’t forget to add in variations of basic exercises. This variation of the bicep curl is a great way to strengthen and sculpt the biceps, while also allowing for a change during your arm workout routine.

What You’ll Need: Incline bench and dumbbells.

Begin the incline bicep curl leaning face down on an incline bench. Your shoulders should be near the top of the bench. Straddle the bench or rest on your knees, simply choose the position that is most comfortable for you. Grab dumbbells in an underhand grip with your palms facing outward. This is your starting position.

Lift dumbbells toward your face until your biceps are flexed then lower until you arms are extended. Repeat for the desired amount of repetitions and sets.

Squash/Racquetball/Tennis

Ok so technically none of these activities aren’t arm exercise per se, they each provide a killer arm workout that will sculpt both biceps and triceps. In addition to being a great way to burn calories, playing squash, racquetball or tennis allows you to evenly work your arm muscles. Whether you play these sports or simply practice with a ball machine, forehand swings will help sculpt your biceps while the backhand will work your triceps.

All you’ll need is the right racquet and balls and you’re ready for a fun set of arm exercises to give you the sculpted arms you’ve always wanted.

Now that you’re ready to start performing arm exercises to sculpt your biceps and triceps, it’s time to start adding more protein to your diet to help repair those muscles. Get off the junk food and start on the health food. Not sure you can? Read our review of Eat Stop Eat to learn more about intermittent fasting.

Finding motivation to do most things requires the ability to see the big picture, yet when it comes to working out finding motivation can be as difficult as finding water in the dessert. If you don’t like physical activity, convincing yourself to workout when you don’t want to is a difficult enough task. So how do you find the motivation to workout when you don’t want to?

{A few days of exercise could mean fewer trips to see your Doctor!}

For many of us this means a little tough love, and maybe even a bit of name calling. The point however isn’t to use what someone else uses as motivation, but to find what motivates you and use that to get over that workout hurdle.

Scroll down to find out how to motivate yourself to work out!

Big Picture

I find that one of the best ways to motivate yourself to get up and workout is that it will help you reach your weight loss goals much faster than not working out. Unless you’re a fitness fanatic, which I am not, then you usually have to remind yourself why it is that you need to workout. Some days I find the thought of pulling on yoga pants downright deplorable then I remember how much I hated those extra pounds.

For most of us a workout is a necessary evil that we endure for the results. But guess what? Those results are why we all eventually love working out, well the result and the endorphins!

The point is that your weight loss goals will be easier to attain with exercise. Sure you can simply try to cut 3,500 calories from your diet each week but how possible is that given your current diet? Cut a few calories and burn a few and you just might get to enjoy some of the foods you still love like cake and pop!

Your Health

It’s no secret that if you need to lose a few pounds you should also be concerned about your health. Being overweight or obese can cause more health problems than most of us like to talk about; hypertension, diabetes, stroke and heart attack just to name a few.

Regular exercise, whether playing a sport or simple weights & cardio, can reduce your risk of these as well as other weight related illnesses. The next time you look for excuses not to workout remind yourself that your health and life just may depend upon it!

New Wardrobe

This may not be such a motivating factor for the fellas, but for us ladies nothing motivates us more than a shopping trip! As shallow as some people may find it—you know who you are—the idea of buying new clothes to start a new chapter of our lives is a great reason to hop on the treadmill or do a few laps in the pool.

{New clothes makes your weight loss seem real, and you can wear what you never could before!}

It’s no secret that the bigger you are, the harder it is to find fashionable and age appropriate clothes. Regular exercise will help you burn fat and tone your muscles so you can wear the clothes you want to wear instead of the clothes you have to wear for lack of choice. Next time you hit the snooze button on your workout, simply look in the closet for all the clothes you hate to wear or open a magazine for all the clothes you long to wear!

Confidence

The next time you look in the mirror displeased or depressed about your current physical state, bottle up that feeling and remember it when you decide to slack on your workout. Even 30 minutes of cardio or strength training will make you feel more confident about yourself regardless of the outcome. Being proactive in your weight loss gives you greater confidence than sitting on the sofa with a ‘woe is me’ attitude.

The more you workout the more confident you’ll feel about your ability to lose weight and keep it off. As your confidence grows so too will your motivation to keep working out.

Naughty, Naughty!

Ah sex, it’s the reason most of us do most of the things we do. We want a good job so we can have money to take out the best looking mate, guys want sports cars to get the hottest girls and we ladies want to be thin so we can snag the studliest of the studs!

{Giving your bed more of a workout should make you want to workout more!}

If that’s not motivation enough for you, consider that the more you weigh the less satisfied you probably are with your sex life. Most of us could use better, more exciting, longer lasting sex and getting physically fit puts you closer to getting what you want. Working out can help you get in the condition for great sex, but you’ll have to find the creativity on your own!

Kate Manigold is an extensionist and animal activist in the Toronto area. In addition to her extensive experience with coconut water for weight loss, Kate has recently launched a company that specializes in cruelty free feather hair extensions called Picasso© Hair Feathers. Go to Picasso Hair Feathers to learn how you can get in on the latest fashion trend without sacrificing animals for their feathers!

Liquid diets for weight loss have become popular again thanks to celebrities like 50 Cent and Beyoncé. Unfortunately these celebrity dieters don’t tell you the whole story about the advantages and disadvantages of a liquid diet for weight loss. But today, you’ll learn enough to make you own decisions about choosing a liquid diet.

{The Lemonade Diet is one of the most popular liquid diets for weight loss.}

If your goal is to lose weight and keep it off you may discover that a liquid diet isn’t for you, however for many it is a means to lose a few pounds very quickly. Keep reading to find out if a liquid diet for weight loss actually works.

What Is A Liquid Diet?

A liquid diet is just as it sounds, juices and water replace all meals and snacks. Although there are many different types of liquid diets, they all consist of some form of liquid meal replacements. The Master Cleanse acts as a detox diet as well as weight loss program, but it consists of a mixture that includes fresh lemon juice, water and paprika.

How Does It Work For Weight Loss?

The reason that many people turn to a liquid diet for weight loss is because it is a guaranteed way to create a calorie deficit for weight loss. Since successful weight loss requires you to burn more calories than you consume or to simply eat 3,500 fewer calories each week, a liquid diet is an effective way to achieve this.

{Choose any fruit or veggie combo you want on a liquid diet.}

Liquid diets fall into the category of a very low calorie diet (400 to 800 calories per day), which is not a healthy way to lose weight but since the calorie count is so low you will lose weight.

Benefits of a Liquid Diet

There are some benefits to choosing a liquid diet for weight loss, particularly if you have struggled to lose weight in the past. Because there are no complicated rules to liquid diets, it is a diet that is easy to follow. Replace all solid food meals with juices, the amount of juice is determined by which liquid diet you choose.

If you have difficulty controlling your calorie intake then a liquid diet makes it arguably easier to create a calorie deficit. Although it should be noted that if you overeat or have problems controlling what you eat, going off of food completely may be an impossible task.

Quick weight loss is yet another benefit of a liquid diet for weight loss. Because of the extremely low calorie count of liquid diets you will lose plenty of weight quickly, however it may not be the kind of weight loss you want.

Many people choose to go on a liquid diet not for weight loss, but rather to remove toxins from their system. This is a legitimate reason to choose a liquid diet, however your body has its own internal detoxification system that will do this properly if you follow a healthy well-balanced diet.

Drawbacks

As with many diets promising quick weight loss there are a number of drawbacks associated with a liquid diet for weight loss. First many physicians suggest rather than a liquid diet, you should simply eat the vegetables and fruits in their natural state. By consuming whole fruits and vegetables you will get the same effect—weight loss—but you’ll also get fiber, which means increased fat burning during the digestive process.

Many liquid dieters find their energy levels significantly lower during a liquid diet than on a solid food diet. This means that it is quite unlikely that you will have the energy required to perform regular exercises to keep your heart healthy and muscles formed. Although it is possible to lose weight without exercise, it isn’t suggested as a liquid diet isn’t providing you with a sufficient amount of nutrients.

Perhaps the biggest drawback of a liquid diet for weight loss is the high rate at which the weight is regained. A 2008 study published in the journal Obesity found that those on a very low calorie diet, such as a liquid diet, lost more weight during the early phases of the diet than those who relied on diet and exercise but they also gained more weight back than those who chose traditional methods of dieting.

In addition to the rate at which weight is regained, on a liquid diet for weight loss you are simply losing fluid not fat, which is what you’re after for weight loss. This means that a liquid diet can only take you so far in your weight loss quests, which is why many liquid dieters are those who need to lose 15 pounds or less.

The lack of nutrients associated with a liquid diet is one more drawback of choosing a liquid diet for weight loss. Depending on the liquid diet you’re on you may not get enough calcium in your diet. Other essential nutrients like those from animal food products will also be missing from your diet.

Liquid Diet Variations

Liquid diets, like all diets come in several different variations. The most common liquid diet is the juice diets where you drink fruit and vegetable juices in place of meals. Some other liquid diets have stricter requirements such as the Lemonade Diet where you add freshly squeezed lemons to water.

{Shakes allow for more nutrients on a liquid diet.}

Other liquid diets allow a little more variety, requiring juice, water and shakes as part of a diet. This type of liquid diet for weight loss provides you with greater nutrients because you can add whey protein to shakes and get plenty of calcium from milk.

Not For The Long-Term

The most important thing to understand about liquid diets for weight loss is they are temporary weight loss plans not intended for long-term use. Unless under the supervision of a physician you should not even consider a very low calorie diet, much less for a sustained period longer than a few weeks. In the long run liquid diets can cause constipation or diarrhea but also such a low calorie intake will force your body to store more fat, which is pointless if your goal is to lose weight.

There are other ways to get your calorie count and food intake under control for successful weight loss. Learn how to control your food addiction by reading our review of Brad Pilon’s Eat Stop Eat.

When it comes to burning calories for fat loss there are plenty of tricks and myths that promise to help you exponentially increase your daily caloric burn. It’s difficult to separate the metabolism myths with so many fitness experts and bloggers repeating the same myths over and over and over again.

{Lean muscle does increase calorie burning, but not that much!}

So with this wealth of misinformation out there, how do you know what will and will not help boost your metabolism for increased calorie burning? For starters, keep reading!

What Is Metabolism?

The best way to understand metabolism is that it is all the processes, both chemical and physical, that your body converts and uses for energy. Many of the functions of the body use energy such as breathing, digesting food and even using the bathroom.

Your metabolism is working all the time, burning calories whether you’re out getting exercise or sitting down in front of the television all day.

What Is Resting Metabolism?

Your resting metabolism, also known as your basal metabolic rate (BMR), is the number of calories your body burns at rest. Your BMR is the number of calories you would burn even if you lounged in bed all day long. When we talk about metabolism myths we are talking about your basal metabolic rate.

Your BMR is the metabolism that so called health and nutrition experts claim can help you burn hundreds of additional calories just by doing nothing. As awesome as this would be, the truth is that this is one of the most pervasive fat loss myths out there.

Your basal metabolic rate is based on a wide variety of factors, including stress, overall health, age and even the environmental climate around you. For a general idea of your resting metabolism, there is a simple equation. Take your weight and multiply by 10. So;

180lbs. x 10 = 1,800 calories burned.

Remember though, that does not mean you’ve burned 1,800 additional calories; this is how many calories your body burns by perform basic functions but does not include calories consumed or calories burned through physical activity.

Sure, your resting metabolism does burn a few additional calories each day, but not hundreds or thousands, maybe dozens if you have a good diet and exercise regimen. The truth however, is that the closer you get to your goal weight, the fewer calories you will burn at rest.

Why, then when you work harder to shed excess weight does your resting metabolism become less efficient? Well for starters it’s because your body gets used to the hard work of exercise and works more efficiently so it doesn’t need to constantly burn, aside from basic body functions like breathing and pumping blood through the body.

Muscle Mass Increases Calorie Burning?

If you’ve been looking for ways to increase your ability to burn more calories, chances are good that you’ve come across more than a few experts claiming that adding muscle greatly improves your calorie burning. In fact, dozens of people often write me saying that they burn 50 extra calories each day by doing nothing, other than gaining a pound of muscle.

Sounds good, right? That’s what I thought too, until I dug a little further.

Unfortunately the math just doesn’t add up. Think about it; if you gain let’s say 10 pounds of muscle mass, that means you would burn approximately 500 calories a day just at rest! That sounds good—awesome, in fact—but at what point does this become a massive amount of calories to burn, before calories burned through exercises are calculated?

More importantly, is it true?

In a word, no. According to Dr. Cedric Bryant, Chief Science Officer with the American Council on Exercise, every pound of lean muscle burns approximately 7 to 10 calories each day. This is much better than the 2 or 3 calories burned per pound of fat, but nowhere close to the 50 pounds often reported by dieters and dieticians alike.

How You Can Improve Resting Metabolism Rate?

Although there are no gimmicks that work to give your metabolism a 50 or 100 calorie a day boost, there are things that improve your resting metabolic rate.

The most commonly discussed thing you can do to give your resting metabolic rate a small boost is strength training, which is responsible for building lean muscle mass. If you’re looking for something to burn hundreds of additional calories, let me know if you find it, but strength training is a great way to simply give your fat burning efforts a boost.

{Weight training will give your calorie burning a boost, but not hundreds of calories per day!}

The other widely talked about method of increasing your resting metabolic rate is fat burning foods. Now I’m not going to lead you to believe that eating 2 apples a day will help you burn 100 calories while you settle in for prime time TV; but I will tell you that these foods help you burn a few additional calories here and there.

Because most of the calories burned at rest come from basic body functions performed by the lungs, kidneys, brain and heart, less than a quarter of calories burned at rest come from lean muscle mass. So it’s not realistic to expect that a few pounds of muscle will significantly increase your daily calorie burning.

How Many Calories Can You Burn At Rest?

So the real question becomes, how many calories do you actually burn at rest? Well you already know how to calculate your basal metabolic rate, but that just covers traditional body functions. Let’s take a look at the calories burned by someone who removed 60 pounds of fat and gained 25 pounds of muscle.

60 lbs. of fat x 2 calories burned per pound of fat = 120 calories

25 lbs. of muscle x 7 calories burned per pound of muscle = 175 calories burned

175 muscle calories – 120 fat calories = 55 calories burned each day at rest.

So, while that isn’t a massive amount of calories burned in a day, it is an extra 5.5 pounds worth of calories burned each year! Keep in mind too that these are just the calories burned at rest due to the addition of lean muscle mass. You increase the number of overall calories you burn through aerobic exercise and a well-balanced diet, but don’t expect muscle mass to be the magic calorie burner that will help you get to your weight loss goal.

Read our review of Eat Stop Eat to see how intermittent fasting can help give your metabolism a boost!

Every once in awhile a weight loss myth will come along and when you get a complete explanation you wonder how did I ever think that was true. Well it’s simple; if you don’t know that something isn’t true, may as well treat it as true when it comes to weight gain, right? Wrong. This myth persists that vitamins make you fat despite what we all know to be true about weight loss.

If you’re still not convinced and vow to keep telling people that vitamins make you fat, keep reading to find out what you should know about vitamins.

What Vitamins Do

Vitamins do not make you fat but they do serve a very important purpose, one that will help you achieve your weight loss goals. Vitamins provide your body with key vitamins and minerals that it needs to function at an optimal rate each day.

Whether you take a single vitamin like vitamin C because you aren’t getting enough in your diet or you take a multi-vitamin just to be sure you’re getting the nutrients you need, vitamins provide many health benefits. Although a healthy, well-balanced diet is the best way to get the proper nutrients, vitamins are a great alternative if you consistently don’t get enough nutrients through your diet.

Why You Need Vitamins

After do vitamins make you fat, the next question people ask is, why do I need vitamins. The simple answer is that you don’t need vitamins. However you don’t need them if you consume a diet that has lots of nutrient-rich foods in it. This means fruits, vegetables, whole grains, lean proteins and low fat dairy products.

But if you have a physical ailment that makes you deficient in certain vitamins or minerals, vitamins are a great way to make up that deficiency each day. Others that may benefit from vitamins include vegetarians and vegans who have limited food options, according to the Mayo Clinic, and pregnant women who need additional nutrients.

In general however, if you eat a wide variety of healthy foods you don’t need to take vitamins or multi-vitamins and you can’t stop worrying that vitamins make you fat.

Do Vitamins Make You Fat

If you want to know if vitamins make you fat, ask yourself how weight is gained. We know that weight can be gained from eating too many calories and not burning enough of them off. The simplest way to understand whether or not vitamins make you fat is to take a look at the vitamin bottle in your medicine cabinet; how many calories per tablet are there?

The vitamins or multi-vitamins that do have calories generally have less than 10 calories per tablet. So technically yes vitamins can make you fat if you take them in obscenely high amounts and fail to count those calories and burn them off.

On the whole however, vitamins do not make you fat.

How Vitamins Make You Thin

Rather than making you fat, the proper combination of vitamins can help you achieve weight loss success. Vitamins give your immune a boost to help you ward of sickness, which can interfere with your weight loss efforts. When you’re sick you are less likely to reach for nutrient rich foods that might help you get better and you certainly aren’t going to sweat for an hour in a gym.

But more importantly, vitamins make you thin because they help you maintain a healthy level of energy. Unlike many junk foods that give you a temporary boost of energy, vitamins provide you with energy to function properly and stay alert all day long.

Vitamins can contribute to weight loss because they contain nutrients that keep your metabolism healthy, which means your body can burn fat more efficiently and you can lose weight quicker. If you aren’t getting enough vitamins and nutrients through your diet, vitamins or multi-vitamins give you a great way to give your metabolism the healthy boost it needs for weight loss.

{Vitamins are important but there are plenty of nutrients in these popular fruits!}

Essential Vitamins

Now that you know the answer to the question, do vitamins make you fat, it’s time to find out what vitamins you need for a healthy functioning body.

If you aren’t enough of a specific vitamin or a specific set of vitamins then obviously those are a good place to start a new vitamin regimen. However for most of us a multi-vitamin will make sure we get a healthy dose of vitamins and nutrients that are essential for weight loss.

The vitamin you choose should contain vitamins A, B, C and E as well as calcium, zinc, copper, magnesium and iron. Iron is an especially important vitamin because it promotes the formation of red blood cells that give you a much-needed energy boost for exercise.

Although vitamins do not make you fat, they can help you do just the opposite; get thinner. Keeping your body healthy is the first step in long-lasting weight loss and vitamins can help you get there.

Want to stop stressing about getting enough vitamins in your diet? Take a break from all that stress with Brad Pilon’s Eat Stop Eat. Click here to read our review about this amazing way to shed excess weight!

It took you a long time to find or create the perfect workout routine. You’ve finally got the perfect amount of cardio and strength training for your fat loss goals. Your workout is now perfectly tailored to help your weight loss succeed.

{It’s time to refresh your workout if you start multitasking during your session!}

The only problem is that now you’re sick and tired of that perfectly tailored routine. Starting the same workout routine every other day for the last few months has gotten boring, and what’s worse is that you’re not even sure that it’s working anymore. What to do?

Keep reading for tips on how to refresh a boring workout routine!

Take A Class

If your regular routine of weights and machines is making your workout routines less than memorable then it’s time for you switch it up. Take a yoga or dance class, or any other exercise class that piques your curiosity. Even one class can go a long way to reinvigorate your current workout routine.

The best thing about taking a class is that they generally change every season, so there’s always something new to try. Sign up for one day, a week or even a month, so your body feels like it has been challenged and you’ll have a new love for your old workout routine.

Besides, giving your muscles something new to do will require them work hard, in a way that’s completely different way than your humdrum workout routine!

Change Locations

Another way to refresh a boring workout routine is to change where you complete your workout. If your typical workout spot is in front of the television—at home or at the gym—consider working up a sweat in a different location.

A simple change of scenery can go a long way in giving your workout routine new energy. If you do the same workout routine over and over again, make a mental note of your exercises and take it outside. Getting fresh air while you burn fat will quickly put you in a better mood and give your workout a little extra boost.

In fact a recent study revealed that those who participate in outdoor physical activities feel more revitalized and less tense, not to mention are more likely to repeat that physical activity.

Runners, consider hopping off the treadmill and go for an actual run in the outdoors! Running and exercising in general in fresh air allows you to breath cleaner air into your lungs, not that nasty old gym air.

Circuit Training

Most of us are pretty loyal to our chosen method of exercise. Whether is weights, classes, machines or whatever, circuit training is another great way to refresh a boring workout routine. Circuit training is really the perfect way to breathe new life in your workout routine while also getting cardio and strength training exercises. What’s so good about circuit training is that you can never get into that comfortable lull of just lifting weights or just pounding away on the elliptical.

Circuit training workouts keep you focused on your workout routine to maximize the benefits of exercise. You take short but frequent breaks between each exercise so you’re always focused in breathing and form, not your weekend plans.

Try Something New

Pick an activity, a physical activity that you’ve always wanted to try but have been to afraid because of your weight or the simple adventurous nature of it. Now, find a way to try that activity at least once. This will liven up your workout routine, even if for just one day, and give you a renewed interest in your weight loss efforts.

In addition to giving you more confidence to continue on your weight loss quest, learning how to refresh a boring workout routine through a new activity will show you just how strong you really are! Store that feeling and recall it whenever you start to doubt your ability to reach your weight loss goals.

{This awesome activity is a major calorie burner at 1117 calories per hour…and it’s anything but boring!}

One other great bonus to trying something new? Some of these activities are serious fat burners! These are just a few examples:

• Surfing – 279 calories per hour
• Skydiving – 279 calories hour
• Snorkeling – 465 calories per hour
• SCUBA diving – 1117 calories per hour
• Hiking – 651 calories per hour
• Whitewater rafting – 465 calories per hour
• Rock climbing – 1024 calories per hour

So you see, conquering your physical fears is another great way to try something new and refresh a boring workout routine!

Get New Gear

As shallow as it sounds, something as simple as getting new workout gear can help breathe new life into a repetitive workout routine. If you’ve been hiding beneath baggy sweats until you reach your goal weight, use this time to get something a little more flattering that also makes you feel better about yourself. Those baggy clothes are just reminding you of who you used to be…not who you’re becoming!

In addition to reminding you of the progress you’ve made so far in your weight loss quest, a new workout wardrobe will give you greater incentive to reach the next benchmark; another new set of workout gear!

Get Competitive

A surefire way you can learn how to refresh boring workout routines is by enlisting a buddy for a competitive game of basketball or tennis or running. Competitive sports allow you to workout in a way that’s much different from your traditional solo workout routines, and it gives you a better incentive to push harder—winning!

The harder you push yourself to win a game of racquetball for example, the more calories you’ll burn. Plus, unlike that treadmill you spend hours on, you won’t stop playing a competitive sport until you’ve won or lost, rather than stopping when the monitor indicates you’ve burned 700 calories.

{Your winning attitude can make working out more fun than ever before!}

Because you’re enjoying yourself, you are more likely to continue to play and reap additional health benefits. If you make this competition a regular activity, you’re more likely to eat better and focus more on your mundane workout just to give yourself the competitive edge over your opponent!

There are plenty of ways in which you can learn how to refresh boring workout routines. Simply identify why you’re getting bored and do something to change it. Sometimes all it takes is a class, while other times you may need 2 or 3 workout routines to keep your workouts interesting.

Go HERE for a few tips on creating your own weight training program.

Many dieters are turning to intermittent fasting to help them control their food issues. If you’re one of those people, read our Eat Stop Eat review to see if it can help you enjoy more effective weight loss!

We all have our own motivations for wanting to shed those excess pounds; the always-looming bikini season, that cute bartender or your college reunion. Whatever those reasons are, embrace them and let them help you reach your fat loss goals.

{Sometimes a shallow reason to lose weight is all you need!}

When it comes to losing weight, shallow reasons are just as good as legitimate health-related concerns. Keep reading to see how your shallow reasons to lose weight can boost your fat burning potential.

Winning

Whether you want to admit it or not, former athletes who’ve put on a few pounds always long for the day when they can win again at their favorite sporting event. Shedding that extra weight will give you greater endurance and stamina so you can “in your face” your biggest competitor.

According to a recent study, adding yoga to your daily schedule for just 6 weeks can improve endurance and muscle strength, making you a faster and stronger competitor.

Being able to gloat about your win over a pal may be a shallow reason to lose weight, but it is also one of the best motivators for fat loss. So get up and get moving so you can start winning again.

{Never underestimate the power of an awesome win to motivate you!}

Guilt-Free Indulgences

When you need to lose weight you beat yourself up over every cookie, martini and bag of chips you consume. Losing weight will allow you to have a dessert or a few cocktails without feeling bad about it or overcompensating for it at the gym.

Indulging in your favorite foods or drinks probably tops the list of shallow reasons to lose weight, but nothing beats eating a brownie while watching Entourage and not feeling guilty about it when the credits roll.

Once you reach your weight loss goal regular exercise will be a part of your life so you know that you’ll burn it off during your next workout. No guilt, just fun.

What’s Old Is New Again

Once you’ve shed the excess weight you can start wearing those too-tight clothes you’ve been longing to get in again.

Bringing back some retro looks or simply being able to get into those jeans that make your butt look perfect is a shallow reason to lose weight, but one that will make you feel awesome!

{Say good-bye to this annoying dance when the weight is gone!}

Even more than buying new clothes, being able to fit clothes that you previously couldn’t is a serious confidence booster that will only motivate you to continue the healthy lifestyle that lead to your initial weight loss.

Sometimes shallow reasons to lose weight can lead to win-win weight loss success!

Bye-Bye Fat Euphemisms

Ok so maybe this isn’t exactly a shallow reason, but when compared to heart disease and diabetes it is pretty shallow.

Nothing is more annoying than listening to your fit friends try to find a polite way to say someone is fat in your presence. Hearing politically correct words like chubby, jolly, big-boned, big, chunky and round can make your blood boil even if they are used to describe someone else.

These polite words only serve as a reminder that even your nearest & dearest can’t see beyond your current size to separate you from the rest of the overweight world. Reaching your weight loss goal will end these fat euphemisms permanently.

Attainable New Year’s Resolutions

This is a strictly shallow reason to lose weight, but what better way to start a new year than with a few resolutions that can actually be resolved in a year?

Sure if you only have 10 or 20 pounds to lose, that is totally achievable in a year. But if you lose an average of 1 pound per week and you need to lose more than 50 pounds you’ll need more than a year to get it done. And if you factor in that week of vacation where you ate and drink to excess, then it will take even longer.

When you reach your weight loss goals you can focus on resolutions that improve you rather than your physical appearance. You can read that bestseller that’s been collecting dust on your coffee table or take up a new hobby like rock climbing you’ve been anxious to do, if only you could get rid of that extra weight.

Look The Part

One of the worst things about not having the body you want is that you feel like you’re not the person you want to be. Losing weight will help you look the part of the person you want to be, which is half the battle.

Wearing better fitting, tailored clothes can help you look the part of the high-powered executive so you can get the job you’ve always wanted or help you look and feel more authoritative in your area of expertise.

Whether you want to be a corporate executive, entertainer or simply look your best in your favorite clothes, losing weight can help you achieve the look you want. Looking the part for the life you want may sound like a shallow reason to lose weight but it’s one hell of a motivator, no?

Losing weight will help improve your health and sex life, for sure. But sometimes we need a slightly bigger nudge and these shallow reasons to lose weight can be just the prodding you need to reach your goals.

Struggling with your addiction to sugar? Read our Eat Stop Eat review to find out how intermittent fasting can help you lose weight, regardless of your motivations.

There are so many detox diets on the market that it can be difficult to tell which ones might actually work and which ones are just looking to part you & your money. Today we’ll discussed another infamous detox diet; Wild Rose Detox.

{This package is your key to quick weight loss, at least that’s the claim.}

Claiming to purify your body of toxins while helping you lose weight, the Wild Rose Detox sounds enticing. But, is it too good to be true? Keep reading for the answer and much more!

About Wild Rose Detox

The Wild Rose Detox is an herb based detoxification program that lasts for 12 days. The goal of the Wild Rose Detox is to rid your body of toxic substances your body collects from the environment and your diet.

The goal of the Wild Rose Detox is to promote better health while also helping you lose weight. In 12 days, the makers claim, your immune system will be cleansed along with your kidneys, liver and lymphs while also improving blood circulation.

All of this found in a wild rose? I gotta say, I was intrigued!

Wild Rose Detox Diet

Unlike many detox diets the Wild Rose Detox diet does allow you actually eat food, which is a welcome to liquid starvation diets. You will eliminate all junk food—always a good idea for weight loss.

For the 12 days you’re on the Wild Rose Detox you can eat fish, but not shellfish. All other meats should be avoided, as should sugars, dairy, wine and alcohol, grain flour, peanuts, grapes and mushrooms. Fermented food items like soy sauce must also be avoided throughout the Wild Rose Detox.

So what does that leave you with aside from fish?

Well actually you’re left mostly with what is considered by most to be a healthy, well-balanced diet; fruits, vegetables, oatmeal and nuts with a low fat content like almonds.

{These are all part of your diet on the Wild Rose Detox, yummmm…!}

Wild Rose Detox Workout

The Wild Rose Detox does not endorse any workout or exercise regimen.

Wild Rose Detox Regimen

During your 12 days on the Wild Rose Detox you will take 12 pills each day along with 30 drops of herbal extract with breakfast and dinner. The herbs contained within the pills and drops are laxatives, which is how you lose (water) weight and cleanse your body.

The pills and drops contain lots of different herbs, barks and roots that are said to flush your system out while improve health and stimulating weight loss.

The pills last just 12 days but the makers of Wild Rose Detox recommend that you consume the drops until they are gone.

Wild Rose Detox Cost

At about $40.00 per kit, this diet seems relatively inexpensive until you realize that it’s just a 12-day detox. The makers of Wild Rose Detox recommend detoxing twice each year during the autumn and spring time to keep your body functioning efficiently, so this diet will run you about $80 per year, plus the cost of the foods you’re allowed to eat.

Wild Rose Detox Side Effects

There have been some side effects associated with the Wild Rose Detox that include; nausea, head & muscle aches, more frequent urination and bowel movements, irritability and skin breakouts.

The maker of Wild Rose Detox, Dr. Terry Wildard, Ph.D, assures that these are normal symptoms as your body has gotten used to all the toxins in your body.

Wild Rose Detox PROS

• Short, just 12 days.
• Eliminates junk foods from your diet
• Relatively inexpensive.

Wild Rose Detox CONS

• Side effects are worrisome
• No exercise recommended
• Restrictive diet
• Lots of daily pills, mostly laxatives

VERDICT

Wild Rose Detox will likely produce some weight loss in 12 days. Although since the Wild Rose regimen is mostly laxatives, the great majority of the weight you lose will be water weight. You should figure out your weight loss goals before deciding if the Wild Rose Detox is for you.

Give your body a break with intermittent fasting. Read TFLA’s Eat Stop Eat review to find out more!

Contrary to popular wisdom drinking wine isn’t all bad; in fact there have been many health benefits linked to drinking both red and white wine. But of course, most people want to know does wine make you fat?

{This is the definition of too much wine!}

The answer unfortunately is yes and no. So keep reading to find out if wine makes you fat, and how you can avoid that fate.

Calories in Wine

Before we can answer the question, does wine make you fat, we must first talk about the calories in wine. One serving of wine should be 4 fluid ounces, if you’re counting calories.

Whether you enjoy a glass of red wine or white wine, having the calorie count can go a long way in avoiding wine-related weight gain!

Drinking Too Much Wine

One sure-fire way to guarantee that wine can make you fat is by drinking too much of it, and not burning enough calories. One glass of red wine has 117 calories, which doesn’t seem like that many calories…until that glass turns into a bottle and in excess of 500 calories.

Excessive drinking not only helps pack on the calories, but it also takes away any health benefits derived from drinking wine. So, next time you ask does wine make you fat, the more appropriate question is how much wine will make you fat. Moderate wine consumption will not make you fat, especially if you take steps to burn a few hundred calories each day.

Booze-y Behavior

When you enjoy a few glasses of wine, inevitably you start to crave something greasy or sugary or just plain bad for you. You justify it because you’re a little tipsy, but greasy restaurant food only compiles the calories you’re drinking. Consider 3 glasses of wine (351 calories) and a plate of French fries (380 calories)…and that doesn’t include anything else you’ve eaten or plan to eat before the night is over!

So, yes wine can make you fat, especially when combined with a fatty diet. However if you eat properly and exercise regularly then one night (ok, even a few nights) of drinking wine and eating nachos will not make you fat.

Lack of Sleep

When people ask me, does wine make you fat, my next question is, how much sleep do you get? Seems like a strange question, to be sure, but too much wine consumption can lead to a night of uneasy sleep.

Unfortunately after a night (or more) of bad sleep, your ability to make smart diet choices like working out and eating healthy, are severely limited. Studies have linked an increase in obesity rates to a decline in total sleep hours. So yes wine makes you fat, again if you OVERDO it!

Sluggish Day After

A night of tossing back a few glasses of wine will make your laughter come easy in the moment, but tomorrow you’ll be too tired and dehydrated to hit the gym. Excessive wine drinking, as with any type of alcohol, can lead to weight gain because of the behaviors you exhibit in the days following a night of heavy drinking.

Even if you are a highly active individual, you may be experiencing stalled weight loss because of the steps you take after a night of drinking wine. Even the most dedicated of us can blow off a workout after a night of too much merlot!

Morning After Food Choices

The other way in which “technically” wine makes you fat, is the food choices you make after a night of drinking too much wine. You wake up in the morning and instead of eating a bowl of oats or an egg white omelet, you stop at your closes fast food restaurant and order 750 calories worth of breakfast.

{A breakfast like this will run you 900 calories…before you dress up the coffee!}

Then at lunchtime you realize that you forgot to pack your healthy lunch, so you hit up yet another fast food restaurant and order another 600 calories of lunch…plus a few cups of coffee (with sugar) to get you out of that sluggish slump. When dinner rolls around you’re too tired—even though you didn’t work out—so instead of preparing fish and veggies like you planned, you order a pizza and soda, which can easily get up to 800 calories.

So now do you see how easy it is for a few glasses of wine to make you fat?

Avoid the morning after curse by:

• Drinking a glass of water between each glass of wine to keep your wits about you…and hydrated.
• Eat a low calorie dinner when you plan to go out drinking—better to admit you might overdo it than deny it and regret it later.
• Split a greasy snack with pals to limit the additional calories.

Find out how you can avoid overindulging after a night of heavy drinking by reading our Eat Stop Eat review. Intermittent fasting has helped plenty of people enjoy weight loss without sacrificing all the things you enjoy.

In the age of the internet it’s no surprise that there’s a wealth of weight loss misinformation out there. This information is confusing, contradictory and most of the time, flat out wrong!

{She advocates lifting weights and guess what? No bulging muscles!}

Being able to separate weight loss fact from fiction could mean the difference between successful fat loss and fat loss setbacks. Keep reading to see if any of these weight loss myths are responsible for your weight loss dilemma!

Weight Loss Myth #1 – All Calories Are Equal

It’s no secret that here at TFLA we encourage creating a calorie deficit for fat loss, but that doesn’t mean that all calories are created equal.

Certain foods, like fat burning foods, require your body to work harder simply to process them. These foods are better for fat loss than easy overly-processed foods that require almost no effort to break down. When you have a diet that includes fiber and lean proteins, they take so much work to digest that you burn some of their calories before they even get absorbed!

You can’t say that about a Twinkie!

Weight Loss Myth #2 – Fat Free Food Doesn’t Cause Weight Gain

Fad dieters love to nosh all day long on fat-free food products thinking this is their golden ticket to weight loss. The truth is that our bodies actually need some fat for general health and body functions.

Fat provides our bodies with much-needed fatty acids that help get vitamins to where they are needed, keep our hearts healthy and give us fuel, just to name a few things. Then there are the bad fats like saturated fat that we simply do not need.

The U.S. Department of Agriculture as well as the Institute of Medicine recommends that 20 to 35% of our daily calories come from fat. So you see, a fat free diet will not only NOT help with weight loss, it may actually hinder it.

Weight Loss Myth #3 – Lifting Weights Will Give Me Big Muscles

This is by far my favorite weight loss myth, because thousands of women tell me this regularly. Trust me ladies, if lifting weights were all that’s required for big muscles, gyms would be far more crowded!

You need strength training exercises like weight lifting to help you burn calories all day—even when you’re sitting around watching TV or dreaming about cheesecake. Getting big muscles requires a lot more than just lifting weights.

Weight Loss Myth #4 – I Workout Regularly So I Eat What I Want

It sounds good to say, but the truth is that simply working out each day does not give you free reign to eat what you want. I mean you should want to eat the things you eat each day, but an hour on the treadmill does not mean that you can eat burger, fries, and pie and wash it down with a coke.

Most of us do this to some extent; reward ourselves for a kick ass workout, it’s only natural. But you should find other ways to reward yourself if weight loss is your goal, such as a new item of clothing.

Eating recklessly each day or even most days, cannot be undone each day with regular exercise. Go here to find out how to count calories for weight loss.

Weight Loss Myth #5 – Nighttime Eating Makes You Fat

This is another one of those half-true weight loss myths that drive me crazy! Eating at night isn’t a problem; overeating at night is a huge problem. In fact, as long as you work hard to create a calorie deficit and avoid eating right before your head hits the pillow, you will not gain weight.

{This misinformation surrounding this myth makes you feel guilty for feeling hungry, then you overindulge.}

What you eat at night is more important than what time you eat. Most late-night snackers grab nutritionally bankrupt foods that have more problems than just a ton of calories. Choose a healthy snack at night like fruit or low-fat popcorn if you tend to want or need a snack in the hours leading to bedtime.

Weight Loss Myth #6 – Going “Off” Meat Will Make You Lose Weight

While it is true that eliminating or reducing your meat intake can produce positive health benefits, there is a difference between eating vegetarian and eating healthy. Unfortunately the two don’t always go hand-in-hand.

What many diet vegetarians forget is that they should be eating vegetables, but many who cut out meat to shed fat end up eating anything but fruits and vegetables. Fake meat products, cheese, beans and pasta are often diet staples for this type of vegetarian, which has the unintended consequence of adding more calories, rather than reducing them.

Weight Loss Myth #7 – You Know How Many Calories You Burn

At the risk of being the bearer of bad news, I feel obligated to let you know that your favorite treadmill or elliptical machine is not an accurate measure of your calories burned during a workout session. This doesn’t mean that these machines don’t get close, but without vital information like gender, weight and body type, there’s no way the machine can be accurate.

The best bet here is to underestimate how many calories the machine says you’ve burned, while also eating about 250 fewer calories each day. This way you can make sure you’re burning enough calories to enjoy successful and ongoing weight loss.

If you subscribed to any of thee myths there’s a good chance that you have difficulty making healthy food choices. To help you get a better grasp of healthy eating and food choices, read our Eat Stop Eat review.

When it comes to holiday pies, none are as scrumptious as the famed pecan pie. A staple of Southern cuisine and a traditional holiday dessert, pecan pie is made with pecans, corn syrup and sugar.

{How many calories are in pecan pie? Keep reading to find out!

Although other ingredients may be tossed in at the chef’s discretion, it’s important to know pecan pie nutrition facts before changing this sacred recipe. Keep going if you want to know how many calories are in pecan pie before you enjoy a slice!

Major Nutrients in Pecan Pie

As you can see, there are a lot of big numbers in place you don’t want or need them. Pecan pie has tons of fat and sugar, two things you don’t want in abundance when trying to shed fat. One slice has 452 calories, which makes it tricky to create a calorie deficit!

A slice of pecan pie also has more carbs than either of us would probably like, but its nothing you can’t account for throughout other meals if you truly can’t resist pecan pie.

Packed with nuts, pecan pie nutrition facts does have some positive diet attributes including 4 grams of fiber and protein, as well as plenty of calcium and potassium. Its difficult to know what to think about pecan pie nutrition facts, but now that you have them, the choice is yours!

Storing/Selecting

Store a freshly made or purchased pecan pie covered, at room temperature for up to 2 days. If there’s any cake left after that—hooray for you if there is—cover and refrigerate for an additional 4 or 5 days. Wait until pecan pie has cooled before refrigerating.

For best flavor, choose a pecan pie that has been baked fresh that day. Many large supermarkets have on-site bakeries with fresh desserts, and this is your best option to avoid old ingredients. Avoid pecan pies that are runny or goopy, as this means they have not been cooked properly.

Eat It With:

Some traditionalists say that a dollop of whipped cream is the only way to enjoy a slice of pecan pie, but that can add 15 to 25 more calories to an already calorie-heavy dish! Others enjoy a slice of pecan pie with a snifter of brandy, but again the calories will make this dessert fit for a meal. Enjoy a tall glass of water or almond milk so you can enjoy pecan pie nutrition facts without feeling guilty.

Burn Off A Slice of Pecan Pie:

To burn off the calories in a slice of Pecan Pie, you would need to do:

• 125 minutes of walking
• 40 minutes of SCUBA diving
• 72 minutes of badminton

Take a look at just about any diet advice on the planet and severely limiting if not eliminating alcohol altogether is part of the path to success. This is why so many people (mistakenly) believe that alcohol makes you fat.

[Keep reading to find out if your favorite vodka cocktail is making you fat!]

The truth is that most people want to know if their favorite spirit will make them gain weight, so today we’re answering the question, does vodka make you fat? Keep reading to find out if the distilled stuff is causing your scale to show the same number over and over.

Booze & Weight Gain

One reason so many people believe that alcohol in general and specifically vodka makes you fat is because of the indulgent behavior that is a result of drinking. If you closely examine the rationale for why vodka makes you fat, very little has to do with what’s wrong with vodka.

To prove my point, let’s take a look at a few of the reasons that vodka allegedly makes you fat.

Calories

Calories are the biggest culprit for many who suggest that vodka can cause weight gain. One jigger (1.5 ounces) of vodka has just 97 calories, which probably doesn’t seem like much, until you start adding sugary mixers packed with even more calories. Unless you plan to do a shot of vodka here and there, the calories into much vodka can begin to add up quickly.

Another factor here is the alcohol content of vodka. Alcohol content just tells you how what portion of vodka is alcohol. As you can see, the higher the alcohol content the more calories you consume per serving. 80 proof vodka is 40% alcohol, while 100 proof is 50% alcohol. This translates to more calories when consumed in excess.

Munchies

Yep, deny it all you want but very rarely does a few vodka & tonics stay just vodka & tonics. Alcohol often accompanies a sugary brownie here, or a handful of salty pretzels there, or any number of snacks that add even more calories to your day.

Don’t get caught off-guard by not having the facts. Find out of these will make you fat;

• Sugar
• Beer

Booze Cuts the Line

When people ask me does vodka make you fat, this is what I tell them; vodka on its own does not cause weight gain, but excess vodka consumption combined with high calorie fatty foods can.

Why?

Well put simply booze cuts in front of other nutrients to be burned, including and especially fat. When you drink a shot of vodka, your body breaks it into fat and acetate. The fat, unfortunately, immediately gets stored while your body uses the acetate for energy. So rather than burning fat, protein and carbs alcohol jumps the line and slows down your fat burning process.

This is how vodka can make you fat.

[Regardless of what your brand is, the label lets you know important information about calorie count and alcohol content.]

Cutting Out Vodka?

After learning this, many people do conclude that vodka does make you fat. That’s too bad really because the one caveat is that too much alcohol is what makes you fat. A few double vodka cocktails mixed with syrup, liqueur or sugary juice and your calorie count from drinking can exceed your food calories!

If you enjoy a well-balanced diet that includes whole grains, fruits & vegetables and lean proteins and you get regular physical activity then you can worry less about whether your cocktail of vodka will make you fat.

Avoid high calorie and fatty foods in general, but especially when you’re drinking, and you can keep your body burning fat. The key to enjoying vodka without sacrificing weight loss is to limit your calories in each cocktail and avoid excessive drinking.

When you consume too much vodka, the alcohol jumps ahead of the fat waiting to be burned.

So moderate consumption of alcohol does not make you fat, but excessive drinking and a poor diet does make you fat.

Looking for ways to improve fat burning? Read our review of Fat Burning Furnace to find out how to make your body work harder for you!

It’s no secret that avocados are packed with nutrients that your body needs to lose weight, but if it is a secret click HERE. When you’re looking for a low maintenance sushi roll, consider the avocado roll; it’s satisfying, surprisingly light and free of raw fish!

The nutrients and calories in an avocado roll are friendly to all dieters, so keep reading to find out why you should order this on your next sushi date.

Major Nutrients Found in an Avocado Roll

The one standout nutrient in the avocado roll is its high fiber content, which is great news when you have excess fat to shed. With 24% of your daily value in one avocado roll, you can be sure that you’re getting plenty of soluble and insoluble fiber.

There’s a low fat count in the avocado roll, which is only mitigated by the 1 gram of saturated fat that can wreak havoc on your fat loss efforts. The other good parts however; calcium, protein and carbs will give you energy and burn fat!

Storing/Selecting

The key to choosing a highly delicious and nutritious avocado roll is fresh avocado. Make sure the green peeking through is bright green, not brown or grey, for maximum freshness. Since avocado is the star of this sushi roll, you want it as fresh and tasty as possible!

Store the avocado roll in the fridge for up to a few hours to get a truly fresh sushi roll. The avocado will begin to brown once exposed to air, so it can keep for 2 days if the sushi box is unopened. If the avocado roll has been opened (and taste-tested) it’s best to finish it up within a few hours.

Eat It With:

The avocado roll can and should be enjoyed with the traditional trio of sushi condiments—soy sauce, pickled ginger and wasabi. The trio really highlights the avocado, but feel free to try any gourmet sushi mixes your restaurant offers.

Burn Off An Avocado Roll

To burn off the calories in an avocado roll, you would have to complete:

• 20 minutes of aerobics
• 33 minutes of horseback riding
• 12 minutes of competitive racquetball

All of us do our best to set goals and stick to them; whether at the office or in the gym. When your goal is burning fat, building muscle or increasing endurance it’s important to have clearly defined goals to help you achieve them.

{Sure it does burn loads of calories, but running isn’t the only way to get the body you want!}

When the topic is workout routines for men, what’s really important is to know your goal and know what exercises will help you achieve them. Keep reading for workout routines for men to incorporate into your exercise regimen.

Fat Burning

Let’s start with fat burning workout routines for men since that’s where so many of us often begin our weight loss journey. Unless you looove cardio, chances are that you want a workout routine that will help you build muscle while burning fat. Enter fat burning workout routines for men that help you build (lean) muscle mass while making sure you burn calories for the rest of the day!

Bench Press: The bench press is an ideal fat burning exercise for men because it allows us to work different upper body muscle groups at once. Be sure to use your maximum weight for maximum fat burning!

Squats: When it comes to fat burning workout routines for men, any good routine should mention squats. Much like the bench press to the upper body muscles, squats burn lots of calories while also building up muscle in the lower body muscle groups. Working so many muscles at once practically ensures that you’ll burn loads of calories with every set.

Walking Lunge: The walking lunge is another lower body/core exercise that helps not only build up, but also slim down. Keep your midsection tightened and focus on maintaining the integrity of the moves for a well-rounded fat burning workout routine for a man!

{Keep your back straight and core tight during walking lunges.}

Row: Use just about any variation of the row to work your back and burn fat at the same time. Adding the row to your fat burning workout routine for men will give you a complete fat burning workout.

Muscle Building Workout

Although fat burning should be your primary concern because those exercises build muscle as well, these exercises focus more on building muscle with fat burning as a side benefit. But this muscle building workout routine for men will have you staring in the mirror more than ever!

Chin-Up: This exercise should be added to your muscle building workout routine because it targets several upper body muscles. When you start from a dead hang—as you should—you increase your muscle building. Do at least 3 sets, with as many repetitions as you can up to 10.

Standing Calf Raise: The calf-raise has a double benefit of building leg and core muscles, while giving you greater balance and control. Be sure to hang on to something to prevent injury. Maximize this muscle building exercise for men by adding a dumbbell to the hand on the same side as they leg you’re working.

Push Up: Much like the chin up, the push up uses your body weight to strengthen and build muscles, while also burning fat simultaneously. This is an easy exercise that you can incorporate to any of your workout routines for men, and you can do them at home, work or the gym!

Deadlift: When your goal is to build muscle no exercise is more effective than the deadlift. Virtually all muscle groups are used to lift the weight or keep your body stable as you lift, meaning the deadlift builds overall muscle strength.  The most common deadlift is the Romanian deadlift, used by Olympian weight lifters, but this exercise must be performed properly to avoid injury.

Get the most of our these workout routines for men by following these tips:

• Avoid muscle (and mind) boredom by combining different exercises—targeting both upper and lower body muscles—for different workout routines for men.
• Perform variations of these exercises, like an elevated push up or bent over row.
• Rest no more than 60 seconds between sets.
• Perform workout routines at least 3 times each week.

Us guys are always on a quest for the ultimate six-pack, but too much information often puts us at a disadvantage. Find out how you can get abs to smile about by reading our The Truth About Six Pack Abs review NOW!

For the sushi adventurer looking for something new, consider the Orange roll. Made with imitation crab meat, cucumber, avocado and fish roe, the orange roll is packed with healthy nutrients.

With a relatively low calorie count and lots of weight loss nutrients you should keep reading to find out why the orange roll will become your new favorite!

Major Nutrients Found in an Orange Roll

Although slightly higher in fat than many other sushi rolls, the orange roll is 16% fat, which can make it difficult to achieve your weight loss goals. The high sodium count is definitely cause for concern, but monitor your other meals and you can nosh on the orange roll guilt-free.

What’s good about orange roll nutrition facts is that it has plenty of fiber, carbohydrates and protein, which all spell good news for fat loss. Because the orange roll is made with brown rice, you’re getting extra whole grain nutrients. Between these figure-friendly numbers and a low calorie count, you can still lose weight while you eat an orange roll…if you eat just one!

Storing/Selecting

Choose an orange roll that has been made to order when possible. Fresh avocado and fish roe are essential to make sure your encounter with the orange roll doesn’t end in the ER! The avocado should be a beautiful green color and the fish roe should not smell like old fish. If you can’t smell it, it’s fresh!

Store your orange roll in the refrigerator until you’re ready to eat it, but no longer than a day or two. Storing the orange roll any longer will affect freshness, which may spell stomach troubles later in the day.

Eat It With:

Eat the orange roll with a mixture of wasabi and soy sauce, dipping each slice of the roll before each bite. Clean your palate between bites of the orange roll with pickled ginger for maximum enjoyment.

Burn Off An Orange Roll

To burn off the calories in an orange roll, you would have to complete:

• 95 minutes of walking
• 43 minutes of ping pong/table tennis
• 52 minutes of cycling

When you’re looking for a sushi roll that’s friendly to sushi novices, the spicy salmon roll is a great place to start. With salmon as the highlight, and avocado and cucumber to round out a well balanced roll, the calories in a spicy salmon roll can help you achieve your weight loss goal.

Just one spicy salmon roll is enough to leave you satisfied and totally nourished. Keep reading to find out more spicy salmon roll nutrition facts.

Major Nutrients Found in a Spicy Salmon Roll

In terms of creating a calorie deficit, the calories in a spicy salmon roll are quite figure friendly! With just 330 calories per roll and 12 grams of protein, the nutrients in a spicy salmon roll spell good health and successful weight loss.

The low fat and cholesterol count in this roll should make you smile, although any saturated fat is too much when your goal is fat loss! With no fiber but plenty of energy thanks to the rice, you can feel good when you bite into a spicy salmon roll.

Storing/Selecting

Choose your spicy salmon roll wisely, which means choose a roll made with sashimi grade salmon to make sure it is fresh. Avoid discolored salmon or avocado; salmon will be a faded pink color and avocado will be brown if its less than fresh.

Your best bet is to eat your spicy salmon roll when you’re ready to eat it. If however you’re trying to plan ahead, leave your spicy salmon roll in the refrigerator for no more than a day or 2. The longer sashimi-grade salmon sits, the less it matters that it’s high quality sushi!

Eat It With:

Spicy salmon rolls come with the traditional sushi trio of soy sauce, wasabi paste and pickled ginger for your dipping pleasure. However if you’re feeling especially calorie conscious, just enjoy the drops of Sriracha (spicy chili sauce) dotted along the plate!

Burn Off A Spicy Salmon Roll

To burn off the calories in a spicy salmon roll, you would have to complete:

• 50 minutes of kayaking
• 72 minutes of belly dancing
• 42 minutes of canoeing

Losing weight takes time, it takes patience and most of all it requires a willingness to try things new to your world. Whether its eating sushi or simply trying a new vegetable you’ve previously considered ‘yucky’, getting out of your comfort zone is a great way to facilitate fat loss.

{Just because you don’t like broccoli doesn’t mean there aren’t other greens you can enjoy.}

When your goal is weight loss you should be looking for foods with lots of protein and fiber and enough carbohydrates to keep you energized throughout a long work day. Keep reading for some of the best diet foods for fat loss!

Tilapia

When you’re looking for one of the best diet foods that’s low in calories and high in protein, tilapia has just 145 calories per serving and nearly 30 grams of protein! Since we know our bodies require more energy to process proteins, we also know that protein helps burn more calories! Another reason tilapia made the list of best diet foods for fat loss is that it has no carbs so you’re free to choose a healthy carb of your choice for a healthy and well-balanced meal.

In addition to being loaded with protein, you can find other nutrients in tilapia including calcium and 429mg of potassium per four ounce serving! That’s tons of nutrients—many of which that aid in fat loss—and very few calories which also aids in fat loss.

Add tilapia to your diet: add 1 to 2 cups of your favorite vegetable for a low calorie meal that’ll leave you feeling good about your diet.

Cereal

Cereal is a great diet food for fat loss, and not just because many cereals are high in fiber. The fiber content is obviously one of the things that makes it an awesome diet food for fat loss, because fiber makes you feel more satisfied without consuming as much food.

But what really makes cereal one of the best diet foods for fat loss is that its low calorie count makes it a great late night snack! Eat a bowl of cereal with a bit of milk instead of potato chips or brownies with ice cream, and your hunger will be satisfied in just a few calories. Cereal like Cheerios provides you with a satisfying snack that won’t pack on the pounds at bedtime.

Add cereal to your diet: add 1/3 cup of milk for breakfast, or snack on 1 cup of cereal in lieu of a late night snack. Sprinkle with cinnamon and bake for a semi-sweet treat.

Collard Greens

Long associated with Southern cuisine and its indulgent dishes, collard greens are actually quite a good diet food to help you lose weight! On their own, collard greens have tons of nutrients that aren’t just good for weight loss, they are good for your health!

{Get maximum benefit by combining tilapia and collard greens in one meal! Hot sauce optional.}

Loaded with Vitamin A (522% of daily value), D (189%) and calcium (57%) eating a cup of collard greens can yield positive results when you next step on the scale. The beta-carotene in collard greens helps fight weight-related illnesses that include cancer and heart disease, which is another reason it’s considered one of the best diet foods to help you lose weight.

With just 94 calories per 10-ounce serving, you get loads of nutrients and satisfaction without a lot of calories. Add collard greens when you need to create a calorie deficit for weight loss.

Add collard greens to your diet: add 1 cup of frozen collard greens to an omelette or lasagna so you can get used to the flavor.

Garlic

Although garlic isn’t something you just sit down and snack on, it does provide those of in in need of weight loss with a great way to season dishes without a lot of calories. Whether you chop up a few cloves for soup or grate some on top of your salad so you don’t go crazy with salad dressing, garlic is one of the best foods to help you lose weight because it saves you from yourself!

Garlic has a little bit of all the important weight loss nutrients—fiber, protein and carbohydrates—in just a few calories so you get lots of flavor without a lot of salt, cholesterol and fat. In addition to all of this, garlic improves your immune system!

Add garlic to your diet: Grate or mince garlic into eggs before scrambling, add to salads to season instead of salt, or smash a few and add it to your favorite 1 pot wonder!

Learning how to lose weight requires you to get acquainted with the best diet foods. These foods will make the difficult task of losing weight much easier, which increases your chances of success. Get your food issues resolved for weight loss success by reading our Eat Stop Eat review.

Men and women in search of low calorie alcoholic drinks have been turning to wine instead of their favorite spirits, and not just for its low calorie count. Made from black pinot noir grapes, you’ll find the calories in a glass of wine will go nicely with a healthy meal.

Even if you think you’re not a “wine person,” the nutrition facts and calorie count will make you want to head to the nearest wine tasting for glass of red wine you’ll love. Keep reading to find out why a glass of wine is friendlier for weight loss efforts.

Major Nutrients Found in a Glass of Wine

Because wine is made from grapes, many people (incorrectly) assume that you get lots of unnecessary calories and sugar. But looking at the nutrition chart you can see that a 5 ounce glass of wine has no fat or sugar and very few calories.

The calories in a glass of wine amount to just 117, but when you factor in that pinot noir is linked to reduced risk of cancer and heart disease you can see why many are turning to wine. There isn’t much nutritionally redeeming about a glass of wine, but the calorie count is low enough that you can pair it with a meal without the guilt.

Storing/Selecting

Choosing the right wine depends on a whole host of factors, including your budget and knowledge of wine. If possible, taste the wine prior to purchase to make sure it isn’t too bitter or pungent for your palate.

Red wine like pinot noir should be served cool, around 60 degrees. If you’re unsure how to achieve that coolness, simply store your pinot noir in the fridge for up to 30 minutes prior to drinking to serve it properly. Otherwise, store it at room temperature in a dark place.

Eat It With:

Pair a glass of wine with your favorite low calorie meal to get the most enjoyment. Steak and salad is a great pairing for pinot noir, but really it is up to you. Generally the rule is red meat with red wine and fish and poultry with white wine, but you’re the boss as long as you check the calorie count first! If you’re just enjoying a simple glass of wine, pair it with cheese & crackers or just a smile!

Burn Off A Glass of Wine

To burn off the calories in a glass of wine, you would need to do:

• 40 minutes of bird watching
• 12 minutes of ice hockey
• 14 minutes of kickball

Although milkshakes used to be considered an alcoholic drink, today it’s a sweet treat mostly available at fast food joints. Made with milk, sugar and a variety of other sugary ingredients, your weight loss efforts demand you know how many calories are in a milkshake!

Whether milkshakes are your weakness or simply a once in awhile craving, knowing how it will affect your weight loss is the first step in taking control.

Major Nutrients Found in a Milkshake

If you’ve ever enjoyed sucking a milkshake until your jaws ached, you shouldn’t be that surprised at the tremendous amount of fat found in a milkshake. The saturated fat alone should give you great pause before deciding to order a milkshake.

Other reasons to be nutritionally concerned about a milkshake? Cholesterol and carbs just to name 2. The sodium isn’t as high as many other food items, but the number of carbs in a milkshake should make you rethink this high calorie dessert drink. Milkshakes do have about 12 grams of protein so it’s not all bad, but very risky for weight loss.

Storing/Selecting

When selecting a milkshake choose the smallest size available to limit your calorie count. It’s just reality that you’ll indulge occasionally in a milkshake, but when you do there’s no reason to ruin a week’s worth of hard work in one sitting. Limit the toppings and extra ingredients and you can safely enjoy the calories in a milkshake.

Store milkshakes in a freezer until you’re ready to drink it.

Eat It With:

Traditionally a milkshake is served along side a burger & fries combination, but that could send your calorie count (1199 without a bun and toppings!) into the stratosphere! When you do enjoy a milkshake, do so as a dessert rather than a beverage with a meal to limit how many unnecessary calories you consume.

Burn Off A Milkshake

To burn off the calories in a milkshake, you would need to do:

• 73 minutes of badminton
• 32 minutes of racquetball
• 47 minutes of weight lifting

When you’re looking for a way to add flavor to your favorite dish, like spaghetti or soup, the calories in a yellow onion are far more friendly to weight loss efforts than generic seasoning. Sometimes known as Vidalia onions, yellow onions enhance the flavor of many dishes and they’re available year-round in most areas.

There’s much more to the yellow onion however, than a low calorie count. Keep reading to see if yellow onion nutrition facts entice you to try something new!

Major Nutrients Found in a Yellow Onion

Looking at yellow nutrition facts lets you know one important thing immediately; yellow onions have all the right stuff for weight loss and none of the junk. Let’s start with fiber and protein because they are the nutrients most prevalent in yellow onions, and they both happen to be essential for successful weight loss.

With almost no sodium to speak of and a few carbs for energy, you can see why the yellow onion is a staple in many healthy meal recipes. The nutrients and calories are for an entire medium onion, so imagine the calorie count in just a few slices (2 medium slices have just 12 calories)!

Storing/Selecting

When choosing a yellow onion to enhance a meal be sure to pick one with yellow—not brown—skin to ensure maximum flavor. It is best to buy whole onions rather than already cut onions, to ensure you get all nutritional value from yellow onions, as well as flavor.

Yellow onions should be stored at room temperature in a cool dark place. Make sure your yellow onions are not piled on top of each other; stored in a single layer yellow onions can last up to 4 weeks! Store yellow onions on their own to prevent early decay.

Eat It With:

The best thing about the calories in a yellow onion is that it’s friendly enough to go in just about anything. Add a few slices to your burger or sandwich for extra flavor, or chop a few in a salad or your special spaghetti sauce for additional depth.

Cooked or uncooked yellow onions are low in calories, which means good for fat loss!

Burn Off A Yellow Onion

To burn off the calories in a yellow onion, you would need to do:

• 17 minutes of water aerobics
• 12 minutes of belly dancing
• 11 minutes of hopscotch