[ Just because something seems to be a good idea, doesn't mean that it is.  Take G.I. Britney Spears for example. ]

There’s so much misinformation out there that even “health care professionals” and people you would assume can help you, just end up sending you for a ride on the yo-yo diet train. Or even worse, that train never even leaves the station but you end up losing a lot of $$$ and precious time.

It’s not that every product out there is a scam,  but even the products that do produce results are shrouded in lies and marketing hype instead of the bare bones truth.  And that equals rebound weight gain. Now, perhaps these businesses are low lifes, but I think its more likely that they don’t have a clue either.

I’ve seen a lot “diet experts” that are either overweight, or have no idea how to manage their own weight without copious amounts of exercise and ridiculous diet schedules.

That’s not a solution, that’s a personal prison.

Here’s my list of what I consider ridiculous (and some dangerous) paths to weight loss, and my take on them.

#1. Surgery

By now, we all know that any sort of surgery is dangerous. Even those surgeries that are necessary can produce long term complications from scar tissue or medical malpractice.   Also, any elective surgeries that are successful for weight loss over the long-term aim to suppress appetite (stomach stapling, slim band, etc.), which is just further proof that a reduction in calories is the ultimate answer… PLUS no one gets to carve you up like a Thanksgiving day turkey.  Win/Win.

Bottom line: Any chance of long-term benefits are totally cancelled out by the possibility of long-term consequences. (see: death).

#2  PILLS!

Let me make this perfectly clear, any pill that’s main selling feature is weight loss is an out and out lie. Fat burners may have a slight affect on your metabolism, but nothing significant enough to put you into a caloric deficit to trigger any real weight loss on its own.

However, if the added energy in one of these pills motivates you to live a more active lifestyle and somehow eat less, that’s great, but get real, the pill itself is not “burning the fat off your body”.  And anyone that tells you differently should be off your advice list.

Now let’s take a look at a popular pill that drives me crazy, its called Orlistat (sold as Alli). If you go to their site, it looks really fancy and helpful, but the pill (which is approved by the FDA I believe) is ultimately useless.    The company sells you their pill and then puts you on a reduced calorie diet and “prescribes” exercise.  Wow.  Revolutionary.

Take a look at this regarding their “proven studies” except from Wikipedia:

The effectiveness of orlistat in promoting weight loss is definite, though modest. Pooled data from clinical trials suggest that people given orlistat in addition to lifestyle modifications, such as diet and exercise, lose about 2–3 kilograms (4.4–6.6 lb) more than those not taking the drug over the course of a year.^[6]

4-6 pounds more over the course of a YEAR! Not much of a benefit considering some people have experienced liver failure and have to suffer through OrliStat’s awful “treatment effects” of loose stools and a steady case of Superbowl type flatulence.  Sexy, I know.

I could go on for another post altogether regarding the harmful uselessness of this drug, but I’ll stop here to be kind to you.

Bottom Line: Pills DO NOT equal fat loss.

#3 Exercise Alone

Exercise is great for a lot of things. It helps us move easier, slows aging, prevents disease, and not to mention muscle attracts the opposite (or same) sex.   Exercise clearly has a lot going for it.  But what exercise can’t do on its own… is help you lose weight.

I know that is going to be tough for a lot of people to swallow, but its time to suck it up and accept the truth.

My favorite saying is, “You can’t out run/train a bad diet.”  Allow me to put that in perspective.

Tomorrow morning I could bike to the gym, swim for two hours, lift weights for an hour, and then bike home. On the high side, maybe I’ve burned away 1000 calories (realistically its probably less).  Now, from that start of a champion morning, we would all feel like we deserve a reward. A lunch at Pizza Hut or any McDonald’s combo will easily flush two of those workouts down the tube.

Bottom Line: To lose weight, you need to create a caloric deficit of 3500 calories to lose one pound of fat. I am a firm advocate of regular and fun exercise but we should all know its role and function so not to mislead ourselves.

Sometimes avoiding these mistakes are just as important as making good dieting decisions.

TUNE IN TOMORROW TO SEE THE FINAL 3 WORST WAYS TO LOSE WEIGHT, YOU MIGHT BE SURPRISED…

After a long day in the factory, Rosie wasn’t afraid to show off her hard-earned muscles!

If you fall into either of these categories not only have you been going about this the wrong way, but in just a few short minutes you’ll have a slew of arm exercises that you can do to get the arms you want!

Whether you have arm envy of Madonna or 50 Cent, they both have one thing in common: bodacious biceps! That’s right, in addition to being the most widely sought after of the arm muscles (sexy, I know), biceps are the starting point for arms that say, “Why yes, I have been working out.”

Before we get to these arm exercises, let’s get one thing clear (ladies). Big bodybuilder arms would require a huge increase in your food consumption. Simple arm exercises will not lead you down the path to 23-inch biceps. Promise.

Here’s the rule to follow for the best arm exercises to fit your goals: to get bigger arms do about 10 repetitions each but no less than 8. For smaller arms do 15 reps, but no less than 12. Always begin with feet shoulder width apart, knees slightly bent for standing exercises.

BICEPS

Curls help target the biceps, the trick is finding the curl that works for you! Bicep curls are a great arm exercise no matter your body goals.

To Do: Stand with one leg slightly in front of the other so you don’t hurt anything. Use a barbell with weights or hand weights. Don’t be a he-man and start with a ton of weight, start with what you know you can do. Hold the weights so that your fingers curl towards your body when you lift up. Curl your arm up until the weights are just below your chin, lower, and repeat. 8-10 times for bigger arms or 12-15 times for smaller arms.

Don’t forget to breathe!

Hammer curls are a great bicep exercise that also works those triceps. Looking good in a tank top requires targeting all arms muscles.

To Do: Hold the free weights or dumbbells at your side so your palms are facing your thighs. Curl your arms at the elbow in a reverse hammer motion, making sure your palms are always facing the side of your body. Curl back down and repeat.

But my all-time suggestion for strong dense muscle is the chin up, you just can’t beat it.

Chin ups are possibly the best exercise for your arms, although most people find them incredibly difficult. It’s okay to cheat on chin ups until you get your strength up. Just remember that you can target different muscles by changing the position of your hands. Palms facing you will help build your biceps, palms facing away will help strengthen your back and shoulder muscles.

Chin ups equal a win-win for the arms!

[This kid is going to be giving out front row tickets to the gun show]

TRICEPS

As important as biceps are to looking good, triceps are equally as important in the movements of your arms and wrists. The same repetition rule applies; 8-10 for bigger or 12-15 for smaller.

The overhead extension is one of most effective arm exercises, so make sure you choose a weight that will allow you to complete your reps without stopping but one that will also allow you to feel the burn!

To Do: Stand up straight and bend your knees slightly. Lift one arm straight up and slowly drop it behind your head. Use the free hand to place the weight in the hand behind your head. Extend that hand straight up and then bend it back behind your head. Repeat depending on your goals and switch arms.

Dips are a great arm exercise for triceps, and you can do them just about anywhere!

To Do: Grab a sturdy chair, a bench, or coffee table (without glass!). Stand with your back facing your chosen exercise buddy and place your hands on it, palms facing down. Straighten out your legs, taking care to keep your balance because you’ll need balance for this. Once you’re in position, “dip” down by bending your arms and bring yourself up by straightening them almost all the way. Repeat as needed to accomplish your arm goals.

Dips done right will give your triceps a workout you won’t forget and muscle definition that you’ll crave!

SHOULDERS

No list of “best arm exercises” is complete without at least a brief mention of the shoulders. An essential part of your upper body strength, your shoulders will not be happy campers if you ignore them while your biceps and triceps start looking like superstars.

Uprights are a quick and fairly easy way to target your shoulders while toning your arms.

To Do: With weights in hand, stand straight up. Hold the weights so that your palms face your thighs. Lift your arm straight up, going no higher than your shoulder and back down. Repeat, alternating each arm as you go.

Sideouts are very similar to uprights, they just focus on a slightly different area of the shoulder.

To avoid injury make sure your arms never go higher than your shoulders.

To Do: Start in the same position as the uprights, weights in hand. Lift your arms straight out to the side, making sure they never go higher than your shoulder, and back. Repeat as needed for your arm goals, alternating arms as you go.

Remember to breathe while you exercise to avoid injury and exhaustion..

Getting the arms you want requires dedication to exercise (and diet), as well as understanding how to target the biceps, triceps, and shoulders effectively. Pick your poison and practice flexing…it’s tank top season somewhere!

See if Craig Ballantyne and his bodyweight moves can get the rest of your body as fit as your arms by reading our review of his Turbulence Training program.

A healthy dinner made with care is the easiest route to weight loss. An imitation of food…not so much.

The first thing you need to do is stop saying you “just don’t have time” to cook dinner at night. Everyone is working longer hours and spending more time away from home, but a hot bod depends on your ability to look out for yourself. How can you lose weight if you can’t be bothered to nourish your body?

Fast food, processed foods, and fatty & sugary foods should be removed from your list of go-to items when you’re hungry. Instead focus on eating healthy foods for weight loss and eating them (say it with me, class) in moderation!

Easy Spaghetti Dinner

An easy Thursday night pasta dinner will give you tons of energy for a Friday night date!

Approximately 308 calories per serving. Recipe serves 2.

That’s right, a carb made the list of easy and healthy dinner ideas. Pasta, along with many other carbohydrates, are our friends. They give us energy to make it through a busy day without yawning in the boss’ face. Just make sure your grains are whole, also known as complex carbohydrates. They are denser and fill you up with less calories, unlike refined grains such as white rice.

1 cup of whole wheat spaghetti

1/2 chopped red onion

1/2 chopped green bell pepper

2 cloves of garlic, minced

1 14oz. can of diced tomatoes or tomato sauce

1 twig of rosemary, coarsely chopped

1 tbsp. chopped oregano

1 bay leaf

2 tbsp. extra virgin olive oil

Cook the pasta as the instructions direct. Heat oil in large saucepan over medium high heat with onion and pepper until they begin to moisten, about 3 to 4 minutes. Lower heat slightly and add garlic, rosemary, and oregano. Cook for 2 minutes. Add diced tomatoes and bay leaf and cook about 10 minutes, or until sauce is thickened. Add salt and pepper as needed.

Easy Gourmet Dinner

286 calories per serving. Recipe serves 2.

8 oz. boneless skinless chicken breast

1 cup wild rice or brown rice

2 cups broccoli

1 garlic clove

salt & pepper as needed

2 tsp. poultry seasoning

1 tsp. cumin

Preheat oven to 425. Season chicken with salt, pepper, poultry seasoning, and cumin on both sides and toss in the oven for 15 minutes. Cook rice as directed. Bring a large pot of water to a boil and cook broccoli for 2 minutes. Drain the water and place broccoli in casserole dish, grate garlic on top and mix slightly with your fingers. Place in oven until the chicken is cooked. Bon appetit!

Dinner by the Sea

About 261 calories per serving. Recipe serves 2.

8 oz. Ahi tuna steaks

2 cups green beans (fresh)

1 potato, chopped

1 tsp. unsalted butter

1 tbsp olive oil

1 twig of rosemary, chopped

2 tsp. thyme

1/8 cup milk

salt & pepper as needed

Preheat oven to 425 degrees. Rub tuna steaks with oil, salt, pepper, rosemary, and thyme. Place on baking sheet and cook for 8 minutes for medium cooked tuna. Boil salted water and place chopped potato in until cooked through, about 7 minutes. Add butter and milk to potatoes and mash thoroughly. Place green beans in 2 inches of water and steam until done. Season as necessary with salt and pepper, just don’t overdo it.

Fish is an excellent source of protein, and it takes no time at all to cook!

These three recipes will have you well on your way to a healthy eating lifestyle. Dinner can be quick (relatively), easy (definitely), and without a doubt healthy! With a bit of creativity, you can turn these 3 easy dinner ideas into an entire week of quick healthy dinners.

Just remember, fresh ingredients are the way to go because you control the salt and you can make sure only healthy fats that burn fat make their way onto your plate. Take help when you need it from the grocery story, but be honest about when you actually need it. Making an easy dinner at home will become easier the longer you do it. Make your life simpler by planning ahead so you always have what you need in the kitchen.

A few dinner ideas plus an exercise regimen you can follow and you’re on your way to a longer and leaner body. Make sure you’re getting the most out of your meals by reading our Fat Burning Furnace review.

Worry no more about the state of your thighs! By the time you’re finished reading this, you’ll have an arsenal of thigh exercises to do anywhere you have time to do them.

No matter how you feel about spandex, it takes a lot of thigh confidence and hard work to pull off this look!

Keeping those thighs tight and toned takes work, a lot of work and slashing your fat intake. We’ll get to the diet part later, for now let’s talk about the work it’ll take to slim down.

The number one thigh problem across genders is cellulite, also referred to affectionately as dimples or cottage cheese. Whatever you call it, you probably want to call it a distant memory.

CONSISTENCY

Before we get to the thigh blasting exercises you can do anywhere, we have to talk about consistency. Sure variety is the spice of life, but consistency is the cornerstone of a killer body.

To truly slim down those thighs, you’ll have to commit to exercising on a regular basis. If you don’t work the muscles in your legs, the fat will slowly take over until you feel it’s impossible to attack those extra inches.

Start working your thighs 3 days a week, every other day. Do the exercises when and where you can. Just make sure that you get them done.

To get your thighs in the shape you want, be sure to add a healthy dose of cardio and strength training to your exercise regimen. These exercises will help you use both to get decrease the fat and increase your confidence in shorts and even short shorts!

LUNGES

This tried and true method from elementary school gym class really works…if you’re consistent. The key to perfect lunges is maintaining the integrity of the motion. Avoid the temptation to take short cuts or quit as soon as you feel the burn, because you will certainly feel the burn.

Lunges are the go-to thigh exercises when you need to tighten and tone those thighs!

Step #1:

Stand up straight, shoulders squared with your hands on your hips and feet shoulder width apart. Focus on your breathing for the first 25-20 seconds so you don’t make the amateur mistake of forgetting to breathe.

Step #2

Lunge forward with your left leg, placing your heel on the ground first, then the rest of your foot. Be sure to lower your body until your right knee is nearly kissing the floor.

Step #3

Use your left leg to apply the force you need to return to the starting position. Repeat, alternating lunges with each leg.

These lunges are easy to do, even in your office as your brainstorm your company’s next great project!

SPLIT SQUATS

Split squats may seem a little odd to do in your office or at the park while the kids play, but your thighs will thank you for the effort. Similar to the lunge, split squats require a bench but the seat of any chair will do just fine.

Step #1

Turn your back toward your chair or bench. Extend your right leg back until the top of your foot is on the chair or bench. Make sure you have your balance and won’t tip over, and breathe.

Step #2

Now that the split part is taken care of, let’s work on the squat! Squat down, making sure the leg you’re standing on is bent and the knee of your raised leg is as close to the floor as you can get it. Don’t forget: it’s more important that you do these correctly than it is that you do a lot of them.

Step #3

Using your thighs and feet, push back up with your standing leg until you are in the starting position. Repeat 10 times, alternating legs each time.

Split squats are thigh exercises that truly can be done anywhere!

STAIRS

Stairs are a perfect exercise for shedding fat and toning thighs. The best thing of all is that stairs are everywhere, giving you ample opportunities to strut your stuff.

The biggest favor you can do for your thighs is choosing the stairs over elevators or escalators. When lunchtime rolls around, skip the long lines and boring conversations at the elevator, instead grab your gym shoes and hit the stairs!

You don’t have to run, although that would help, but you do have to remember your breathing. Be sure to extend your legs properly, landing first on your heel before the rest of your foot. Keep your back straight and shoulders squared, and notice the difference in just a few weeks.

Get more tips on how fix problem areas at The Truth About Abs. We all have problem areas whether it’s our thighs, arms, or abs. Mike Geary will help you get the gut you want with a little bit of hard work!

[The trillion dollar diet industry is evidence that most people want to be thinner than they are, but its impossible to pull away from things like chocolate cake magnetism if you don't even believe that you can]

Everyday we assign ourselves certain identities based on where we are at the time; the jobs we have, the relationship we’re in, and other  decisions we’ve made.  This can be harmful to achieving your future goals, if the present you is nothing like the future version that you would like to achieve.

The past me (4-5 years ago), sat at a desk, 30 pounds overweight, eating lunches for 3 by myself, and commuting 2 hours into Toronto each way to work a job I hated.   BUT, what made me the most miserable, was knowing all day every day, the life I wanted had nothing to do with the life I was living.

Fast forward to present day and I am living a different life.  I run my own business, I work from home, and I’ve lost that 30 lbs (and then some) and keep it off by knowing my caloric limits and how to work those limits into my ongoing affair with gelato.

Now as you can imagine, this story would be a lot different if I just accepted my life as it was.  If I had accepted that I was destined to commute to work for the rest of my life, that work “isn’t supposed to be fun”, and that I was just stuck with my current weight… I dare not think what emotional state I would be in today.  Honestly, the thought scares me.

The popular question I hear from a lot of our readers is, can we morph our current identities into a more powerful and confident place?

OF COURSE WE CAN!!

THE WEIGHT LOSS MIND SET….

One of my biggest pet peeves about the diet industry are the countless pages (especially on the interwebs) of misinformation and sabotage.

Now don’t misunderstand me, there are tiny of slivers of truth in SOME of the pseudo ailments you read about, (broken thyroid, broken metabolism, hormone problem), but they are in such a small portion of the population that usually this info. is only responsible for fear, unnecessary doctor’s appointments  and a generation of people who think they are stuck helplessly in a body and life they want to change.

From so many of our readers at TFLA, I hear story after story of people, not just losing weight, but using the triumph over their own bodies as a spring board to completely changing their lives…..

Better jobs…

Better relationships (including a way better sex life)…

Better energy levels…

Everything just gets better…

And it all starts with the belief that, YOU ARE NOT YOUR BODY.

I wanted to write this post giving you permission to be whoever you are now, with the ability of being whoever you want to be tomorrow.  And I hope TFLA can help you start and continue that journey.

Don’t let anyone tell you that you’re broken.

If you want to start making a difference today, here are 3 EASY action steps that I used to start my weight loss journey, because:

A journey of a thousand miles begins with a single step. -Lao-tzu

3 EASY STEPS TO START LOSING WEIGHT…

STEP 1: Don’t drink your calories-  For the next month drink only water, herbal tea, or coffee black.

STEP 2:  Step outside and take a 30-60min walk at least 4x a week.

STEP 3:   In between meals, if you find yourself craving something with a lot of calories, eat an apple and then wait 20 minutes to see if you still think your sugary or carb heavy treat is worth it.  You can substitute any of your favorite fruits or veggies for Apples. I just find apples are usually easiest to find, no preparation is involved, and well… I think they’re tasty

If you also want to check out a really cool story about how my buddy Rob Poulos and his wife Kalen lost a whole bunch of weight after they were two kids deep into their marriages, check out Rob and Kalen’s FREE video —— >>> HERE.

Rob’s system that has helped over fifty thousand people already, is called the Fat Burning Furnace, yes, the name and website are a little corny and I tell him all the time, but its also helped a lot of people.

If you have any personal stories about weight loss, or struggles you are trying to overcome, feel free to share it in the TFLA comment section below.

Thanks!!

[No, you won't win any fashion awards but these shoes aren't for the ballroom.]

To learn more about why anyone would think it worth the embarrassment to wear these read on…

Apparently, for these shoes, you either love them or you hate them. It is definitely a big adjustment from the standard shoe. Your feet will feel weird when you wear them. They feel like a glove for your feet.

Even the factory tells you that you need to break them in slowly. Your feet will take some time to adjust, but once they do, running or walking in Vibram five finger shoes is supposed to be a healthier alternative.

They look very wimpy but the soles are supposed to protect your feet. The soles are made from a material that should be able to resist any sharp object .

What makes these shoes a better choice?

The Pros of Vibram Five Finger Shoes

Once you get past the initial breaking in of your new foot gloves, your feet are free! Some reviews claim to feel more at one with the earth. They feel their feet and lower legs getting stronger and their running abilities improving.

This quick video will give you the run down of what Vibram Five Finger Shoes are all about.

There are currently seven different models. The models differ for their use. Some are for watersports, some are for sprinting, and the classic is for everyday use. They come in many different styles and fabrics for men or women, so anyone can own a five finger shoe.

The philosophy is that you were born barefoot and that is how nature intended it. For the strongest and healthiest feet, it would be best to walk around barefoot. However, technology has changed the surface of the earth and so comes the need for Vibram Five Finger Shoes.

The Cons of Vibram Five Finger Shoes

There have been plenty of positive reviews for these shoes but their have also been a few complaints about the wearability and durability of these shoes.

Apparently, where the protective material on the bottom meets the fabric on the top there is a weak spot. The material can come apart and a hole will start to spread.

Of course, the same happens with any other shoes but the quality of Vibram Five Finger shoes would depend on the amount of time it took for the fraying to begin.

Vibram Five Finger Shoes run between $75 to $110 American Dollars. This is about the same as a high class pair of running shoes.

The Verdict

Vibram Five Finger Shoes makes a lot of claims. Whether they are true for you or not, you can only tell through experience. I can see where the experience can be liberating to be wearing shoes but “not” wear shoes. I can also see some of their science making sense about the increased balance and agility of the foot.

However, the Vibram Five Finger Shoes is not for everyone. It isn’t for every occasion, either. I would never go out in the wintertime with these flimsy shoes.

I think they would be fun to try everyonce in a while when I feel adventurous. Whether you are one that loves them, or one that hates them, you’ll never know until you try them!

If you have tested Vibram Five Fingers PLEASE COMMENT below… would love to hear from you.

If you are interested in creating a stronger foot, then you are definitely interested in creating a stronger body as a whole. Check out our review of Turbulence Training for great exercises to do just that.

[ Guarana is a very popular soda flavor in Brazil and has been for years, long before it became a diet substance.]

To get the straight facts on guarana side effects and benefits keep reading…

Guarana has been increasing in popularity majorily because of the increase in popularity of energy drinks. All of the major brands of energy drinks include guarana as one of their many ingredients.

As far as energy drinks go, they can be dangerous but are okay in moderation. Check out the study here on the adverse effects and possible medical problems that can occur through the use of energy drinks.

Benefits of Guarana

Guarana in itself is kind of like a coffee bean on steroids. It contains a little more caffeine than coffee but the caffeine is released more slowly into the body so you don’t get as much of a high and then a crash.

It has been used for centuries by the Amazonians in Brazil, of which it gets its origins, for endurance and physical stamina. It is a natural product, little red berries that climb the big Amazonian rain forest trees, and is completely legal to use, being approved by the FDA.

Guarana is popular in soft drinks, energy drinks, powder, capsules, syrup, chocolate bars, and gum. The best form, of course, is the pure guarana berries, but you would have to live in Brazil to get those. Anyone have any frequent flyer miles to use?

Guarana will also temporarily increase your metabolism, resulting in fat loss. This is where is gets its real popularity. Many fat burner pills are substituting plain old caffeine for the new guarana as their metabolism booster. It is becoming a highly desired product.

The moderate use of guarana, on its own, can have a positive effect on your body and help you to lose belly fat.

Guarana also helps to reduce migraines, intestinal gas, and cellulite. It can also help cleanse the blood through detoxification. Guarana is also a type of appetite suppressor called an adaptogen and when used with a well planned exercise regime and low calorie diet, it can be very beneficial for your weight loss.

It even helps with the symptoms of long-worded and scary sounding medical problems like dysentery, rhematism, neuralgia, dyspepsia, and arteriosclerosis.

Guarana has even become as popular with bodybuilders as isometric exercises. It is now in many sports nutrition products such as protein or creatine shakes. These products help them to build muscle and keep their body fat percentage low.

I know, I know. Lots of bodybuilders will do drastic things to transform their bodies, but as far as guarana goes, there have been no scientific evidence of any negative consequences of its use in moderation.

Guarana can be a good tool for weight loss just like losing weight with high fibre foods.

There are, however, circumstances which guarana should be avoided at all costs.

Side Effects of Guarana

For some people, caffeine is a dangerous to their health. Just like some people should stay far away from alcohol, or penicillin, others can use it without any adverse effect and maybe even benefits.

Those who have any history of cardiac problems or high blood pressure should definitely not use guarana. Pregnant or lactating women should not use it on account of their fetus or baby. Children should not use guarana. (They have all the energy they need!)

Also, you should pay attention to how your body feels after consumption of guarana. If you feel any palpitation, overhyperactivity, trembling, or can’t sleep, either lower your dosage of guarana or don’t take it as often.

Health is always more important than looks, and being thin and close to a heart attack is pretty stupid.

For better health as well as a sexier body, check out a great exercise plan by Craig Ballantyne that can be done without any equipment.

Check out our review here — >>>Turbulence Training.

[Celebrities like Ashton and Demi always need to be careful how they eat, even when at a party. If you want to keep your new beautiful figure, you need to be careful, too!]

Keep reading to learn new party food recipes that you can eat and stay slim…

Everyone likes to enjoy themselves and celebrate a special occasion. Society has made those times involve one of two things, drinking or eating.

One or two of these days a year is essential for everyone. If you don’t let loose every once in a while you just aren’t human.

However, there comes a time when enough is enough!

How many days a year do you celebrate? Depending on how big your family is, there are plenty of these days. On top of all the calendar days celebrated according to your religion and nationality, there are birthdays, anniversaries, graduations, showers, and more.

How many calories do you think you consume every day you celebrate? If you counted, the numbers would probably scare you!

To learn good ways to control your eating during the holidays check out our post on

I’m here to give you an alternative.

Party Food Recipes that are Delicious and Nutritious

You’ll notice a reoccuring theme in these party food recipes; they all contain high fibre foods and lots of fruit and vegetables. It is also a good idea to keep your foods easily consumed without a lot of mess.

Avocado and Black Bean Salad

The avocado nutrition facts makes this a healthy treat. It is also light and summery, full of fiber, and nutritious.

In a large bowl, combine the first eight ingredients. In a small bowl, whisk the remaining ingredients into a dressing. Stir into salad. Refrigerate for around an hour before serving. For presentation, scoop 1/4 cup of salad into lettuce cups and serve.

Grilled Steak Pinwheels

A beautiful presentation of beef and vegetables that is filling but not fattening.

Marinade the flank steak the night before the party. When you have the grill fired up and heating, it’s time to prepare the pinwheels. First layer the spinach and the feta out on the tenderized flank steak. Add the garlic, tomatoes, and onion. Roll the flank steak tightly, keeping the stuffing evenly distributed. Tie the roll with string at both ends and in the middle. When the grill is ready, place it on the grill. Keep rolling it forward every 5-7 minutes by a couple of inches. Cook until no blood is running when you cut into the middle. For presentation, cut the steak roll into 1 inch wheels and serve.

Grilled Fruit

A different way to eat fruit that has a sweet and smoky flavor.

• 2 nectarines, cut into quarters
• 5 strawberries, cut in halves
• 1 banana cut in half lengthwise, and in thirds
• 3 pineapple rings
• 1 apple cut into quarters
• SAUCE
• 2 Tbsp of melted vegetable oil spread
• 1 Tbsp honey
• 3 Tbsp orange juice
• 1 tsp of vanilla extract

Whisk together sauce ingredients and toss with fruit. Place fruit on the grill. Be careful because the different fruits will cook at different speeds. You don’t really want to cook them all the way, just enough to get a good grill flavor.

There you go! A full flavor, healthy menu for your party food recipes.

For more healthy and flavorful foods that can help you lose weight, check out our review of The Diet Solution Program.

No worries! By the time you’re done reading this article. You’ll have a full understanding of what isometric exercises are and what they can do for you.

[Gaining knowledge is an important part of your success in reaching your fitness goals. Hopefully, today you will walk away from your computer knowing that TFLA helped you learn a little something about isometric exercises.]

To gain knowledge about isometric exercises to help you in your fitness journey, keep reading…

When you get a mental image of exercise, what is it?

Maybe you see a big guy, sitting on a weight lifting bench, grunting and groaning while he is benching an insane amount of weight and his muscles are bulging and his veins are popping out and the air is intense.

Maybe you see a group of women jumping around to upbeat music in perfectly matched jumpsuits, with big smiles on their faces and bringing their legs up over their heads.

We all have stereotypical ideas of what exercise is supposed to be, but a good exercise regime involves thinking outside the box.

Isometric exercises are a good example of exercise that breaks through the boundaries that society has taught us of exercise.

What are Isometric Exercises?

Let’s look back at those two examples, whether the big, iron pumping He-Man, or the Barbie Doll Aerobic Dancer, both involve bending joints to create resistance to gain muscle strength.

Isometric exercises are the opposite of that. No joints are being bent during the isometric exercise. For example, think about putting your hands up over your head and keeping them there. How long before your arms are going to get tired?

It’s all in the contraction. With dynamic exercises, the resistance comes from a constant contraction and retraction of certain muscles by bringing a weight, whether it be body weight or other, back and forth through a joint extension. A good example of a dynamic exercise is the curl. Holding a weight in your hand you bend and extend your elbow, working the bicep muscle.

Why do Isometric Exercises?

With isometric exercises you gain strength by holding a position for a certain period of time. This works different fibers in the muscles and the joints to create more strength in the muscles at different joint angles.

This can be very useful in certain life situations.

Dynamic exercises are great for when you need to dig a hole but isometric exercises can give you more strength for emergency situations.

Say you fell off a cliff and all you needed to do was hold on for 10 minutes until a chopper arrived to save you. Or maybe, you were in an earthquake and you needed to hold a wall from crushing your daughter until she got out.

Had you trained with isometric exercises, your chance of success in these situations would have greatly increased.

My Favorite Isometric Exercises

Upper Body-

• Isometric Push Ups-Hold yourself at bent elbow position.
• Planks
• Isometric Flyes- Hold the weight at shoulder height.

For more great upper body exercises check out our Best Bicep Workout for Kissable Guns.

Lower Body-

• Isometric Squat- Hold yourself as close to the ground as possible.
• Isometric Calf Raise- Hold yourself with pointed toes.

For more great lower body exercises check out our Top 10 Best Thigh Firming Exercises.

When doing isometric exercises, always remember to breathe while you hold the position for 10-30 seconds at a time.

For a great and sensible eating plan to help you with your isometric exercises, check out our review of The Diet Solution Program.

[Neither the Alien, nor the Predator ate enough high fibre foods. It's obvious by their insatiable appetite!]

To find out how high fibre foods can cure your insatiable appetite, keep reading…

There are two different kinds of fibre. There are soluble fibre and insoluble fibre. Both are great, but it is good to know the difference.

Soluble High Fibre Foods

Soluble fiber can be dissolved in water and forms a gel-like substance, binding itself to fatty acids.

Soluble fibre can be found in much of your fruits and vegetables, especially oranges, apples, and carrots, some grains, like  oats, and beans.

Soluble fibre helps you to feel full longer by slowing down the process of your stomach emptying into your intestines.

By eating high fibre foods you can skip that afternoon snack! It is also great to eat soluble fibre as a part of your last meal of the day so you don’t get the munchies at night.

Soluble fibre helps to regulate blood sugar levels for diabetics and it also regulates cholesterol levels.

The absolute best source of soluble fibre is ground psyllium seeds.

Insoluble High Fibre Foods

Insoluble fibre is probably the one you are familiar with. This is passed through the body the same way it went in. It doesn’t dissolve, it doesn’t gel.

It is what my grandfather used to call “some good roughage”. This helps with any constipation or regularity problems some might have.

This type of fibre doesn’t keep you full longer but makes you feel full quicker. This way, you eat less during a meal, resulting in less calories consumed.

We all know what that means; weight loss!

So what foods are best to eat to get insoluble fibre? The short list is any green vegetable, whole grain, and lots of fruits. The food that tops the list is wheat bran.

Caution with High Fibre Foods!

Even though fibre is a great way to lose weight and get healthy, it takes some time for your body to get used to eating it, especially if you’re going from mostly processed foods to the raw and fibre-full fruit and vegetable diet.

Take baby steps!

Add just a little to your diet at first and let your body adjust. Then keep adding more as long as you are comfortable. Little stomach aches are normal but nobody wants to go through pain if they don’t have to.

You should also be making sure to drink plenty of fluids, preferably pure water. You could also try the benefits of oolong tea for a delicious drink. These fluids will help your body to get that fibre through the digestion tract.

High fibre foods can help you with your weight loss on the diet side, but what about your exercise?

Looking for a good exercise plan? Check out our review of The Truth About Six Pack Abs.

[Ever heard of the expression "thunder thighs"? Well, if you want to get rid of them, eat right, and do these wonderful thigh exercises!]

To learn the best firming thigh exercises, read on…

Many people have made their fortune selling thigh exercise and firming products. There are creams, machines, pills, and spandex. No doubt about it, thighs are a sensitive area that people looking to make money take advantage of.

Cellulite

When we think about thigh problems, inevitably we think about cellulite.

Don’t fall for any gimmicks. Cellulite is impossible to get rid of without getting rid of the fat. Cellulite is a very stubborn type of fat that takes a lot of determination and exercise to get rid of.

Trying to get rid of cellulite through another avenue other than diet and thigh exercise will only cost you a lot of money and heartache! An official medical study expresses why “treament remains elusive”. See the proof here.

But, your thighs aren’t impossible to tone! Let’s talk about a good thigh exercise to do that!

Our Top Thigh Exercise

Just like our glute exercises, much of your thighs are greatly worked through cardio as well as through strength training.

The best cardio thigh exercise is rollerbladding. A close second is running followed by cycling and stairs climbing.

For best results, do circuits of 2-3 minutes of intense cardio of your choice with a minute of each of the following toning thigh exercises.

Measure the circumference of your thighs now. Do this thigh exercise three times a week for four weeks and cut out 300 calories consumed each day and then measure your thighs again. See how many inches you lost.

If you are having a hard time cutting back the calories, check out our healthy snacks list that will help you choose wiser and less calorie-full snack.

Of course, you will probably gain a little muscle as well, but that’s okay because you will have that nice toned look!

Countdown of the Best Toning Thigh Exercise

#10. Sun Salutation- This yoga thigh exercise is actually a great all over body workout but after a few rounds you can really feel the workout in your thighs.

#9. The Flamingo- Standing on one leg and touching the floor and coming back up again, always on one foot will really work that leg all over, not just the thigh!

#8. Scissor Kicks- This move works both legs inner and outer thighs all in one move!

#7. Lying Abduction/Adduction- Do this move on the floor on your side old school style. You might feel lazy but you will feel the burn in your thighs!

#6. Leg Circles- Work those thighs at a 360 degree level!

#5. Plie Squats- The small difference in your foot stance and spinal alignment from a traditional squat will make you use a different part of the leg to complete this thigh exercise.

#4. Step Ups- Doesn’t really matter what you step up on, the taller the better!

#3. Side Lunges- Go as deep as you can on these for best results.

#2. Squat- Hands down the best way to work your lower body in one shot.

Are you ready for the best firming thigh exercise?

Drum roll, please…

…and the #1 thigh exercise is…

#1. The Front Lunge- Best done plyometrically for cut, beautiful, slim thighs.

There you have it! 10 great thigh exercises that will tighten, tone, and slim your thighs. No more thunder thighs!

Craig Ballantyne, the king of bodyweight exercises has a great program called Turbulence Training that will tone and tighten every body part. Check out our review here.

[The Mad Hatter loved his oolong tea! But don't worry, drinking lots of tea won't make you crazy!]

Read more to find out what the benefits of oolong tea can do for you…

Oolong tea began centuries ago in China. Even back then the people were aware of the amazing health benefits from drinking tea. Today we will talk about how oolong tea benefits can help you achieve some of your fitness goals.

Oolong tea- Different from the Rest

There are three main types of teas; green, oolong, and black. The difference between the three is in their processing or oxidation and caffeine levels.

Oolong tea fits right in the middle.

The levels of caffeine in oolong tea are perfect for a little pick me up without any jitters. This amount of caffeine can help you to increase your energy expenditure, aka burn calories, but the real amazing oolong tea benefit comes from another source.

A study done by the Beltsville Human Nutrition Research Center explains that tea will actually help to increase your insulin activity, actually boosting your metabolism and resulting in fat loss. Check out the study here.

How much difference does this increase in insulin activity make in your fitness goals?

The answer is sadly a small fraction. But, hey! There are many little changes that you can make to your life that will help you along your weightloss way and a lot of little fractions put together makes one very big one!

I can tell you one thing; switching from your 350 calorie morning coffee to a delicious cup of oolong tea on a consistent basis will get results. The important thing is not to add a ton of sugar or honey.

There is no point in eating healthier if you aren’t eating to lose weight.

I wonder how many times Tea Leoni had to correct the pronunciation of her name?

Oolong Tea Benefits- Other than Weightloss

This is called the Fat Loss Authority blog, but we are interested in more than just losing fat. We are concerned with  a healthier lifestyle. Weight loss just happens to be a benefit and prerequisite of this type of lifestyle.

Oolong tea is a wealth of free radical fighting antioxidants and vitamins that will cleanse your body, strengthen your immune system and decrease the signs of aging.

The only other way to consume that much antioxidants in one day is to eat a fruit and vegetable diet.

Hydration is also an important part of a healthy body. If you are a person that gets bored with water, oolong iced tea can be a good alternative. Add a squeeze of lemon and you have a delicious drink with virtually no calories. Any other drink and you could be drinking about as many calories as you would consume during breakfast.

Another great way to increase your metabolism is through intense but short exercise routines. The Fat Burning Furnace is a great program to follow that will keep you exercises less than a half hour. Check out our review here.

It seems to be the common opinion that if you start “eating healthy,” then you will automatically start dropping weight as quickly as Directors drop Lindsay Lohan.

But that’s not necessarily the case…

[We can't avoid glorious desserts our entire lives. They're way too delicious.  One donut or one ice cream sundae shouldn't lead us to feel guilty, they are meant to be pleasurable.  You can have your weight loss and eat your cake too ]

Losing weight, contrary to what you’ve heard, is about one thing, and one thing only, eating less (and moving more doesn’t hurt either).

Without going too far into science-y speak, your Metabolic Rate(MR) is based, nearly entirely, on how tall you are, and your current age.  Sure, you can also increase that MR by doing small things, like exercising, drinking cold water, eating spicy foods, standing on your head, or playing hopscotch; but usually these actions are all irrelevant if you are eating more calories per day than you are burning.

The name of the game has, and always will be… Calories In vs. Calories Out.

But what does this have to do with Healthy Eating vs. Eating To Lose Weight?

I’ll tell you, because there’s a BIG difference.

Eating to lose weight is simply consuming less calories than your body typically burns within the course of a day.  Therefore, you could consume these calories from broccoli, apples, and spinach salads… or you could consume them from pizza, ice cream, donuts, and Heineken.

Get it?

Where you consume these calories doesn’t matter as long as you are eating less than you are burning per day. “Healthy eating” just allows you to consume more food within those calories.

What we tend to forget, if you were to overeat broccoli, apples, and spinach salads, just the sheer overload of calories would automatically make them unhealthy;  As in, eating an unhealthy amount of calories.

Overeating is always unhealthy, and will produce weight gain, regardless if you are overeating donuts, or if you are overeating apples.  It’s just A LOT easier to over eat a dozen krispy kremes and a pepsi, than healthy, nutrient dense foods and a cup of tea.

Now, to be clear, I am a big fan and advocate of healthy eating and would take vegetables and fish over a bag of Ruffles any day of the week (though I do love me a handful of Sour Cream ‘n Onion from time to time).

Among other things, continuing to confuse healthy eating with eating to lose weight is why 90% of all dieters gain back either all or more of their lost weight within 3 years of losing it.

If you use:  “Healthy Eating ≠ Eating to Lose Weight” as a superior rule to anything else you read in the piles of diet nonsense, you’re automatically ahead of the majority of dieters on the planet.

Here’s a hilarious video that always cracks me up…

To reset your mindset, break your addiction to food, and finally join the rest of us who still eat our favorite foods guilt-free and stay lean, check out TFLA’s review of Eat Stop Eat.     Click here —> Eat Stop Eat Review

One such wonderful contraption is the door frame pull up bar.

[Have you ever seen something hanging off your friends door frame and wondered what the heck it was?]

Keep reading to learn how to use a door frame pull up bar and how much they rock for total body fitness…

Pull ups are a great upper back workout. They are also great for the arms, shoulders, abs, and grip strength. They are fun to do at the gym or at a playground, but what about bringing that fun home?

That is where the door frame pull up bar comes in, and if you pick the right one, you will be doing much more than pull ups with it!

So these babies are sturdy steel bars that fit right onto your door frame on any door at home.

Which Door Frame Pull Up Bar to Buy?

Depending on which brand you buy they can range from $30-$150 so choose wisely my friends. They all have the same basic design but quality and accessories could be a factor in price.

There is one that I found, you can get it on Amazon.com, that comes with straps to make it able to use for hanging leg raises, which are a great six pack abs exercise.

When you take it off the door and lay it on the floor, it can be used to do elevated push ups, tricep dips, and much more. The door frame pull up bar really is a versatile tool for total body fitness.

But I Can’t Even Do a Pull Up!

If you haven’t reached the ability to do a pull up, this tool can be helpful for you too. All you have to do is try it with one foot on a chair or with a spotter and gradually you will get better and better.

There is also a thing called an Assisted Pull Up. It is done using a door frame pull up bar, bungees cords or resistance tubing. It is a little complicated but if it sounds interesting, you can find it at specialized fitness stores or make your own.

The main thing is to keep your attitude positive and don’t give up! You’ll be busting out pull ups like crazy before you know it!

It is also helpful not to hide the door frame pull up bar. Put it in plain sight on a door that gets used often. That way, each time you pass it, you’ll think about doing a pull up and your arms will get  stronger week by week.

Ways to Use a Door Frame Pull Up Bar

In order to really benefit from a pull up, it is important to perform your pull ups properly. You can also tweak the pull up slightly to work different muscles in the arms and back.

First we need to distinguish between a pull up and a chin up. The pull up is definitely the harder of the two with your arms a lot farther apart and your palms facing away from you. The pull up works mainly the back.

The chin up is easier working more with the biceps. It is done with the arms closer together and your palms facing you.

There are a few pointers to start with:

1. Keep your fingers on the bar, not the palm…less callouses.
2. Take your breath before you go up.
3. Bend your legs and cross your feet.
4. Keep your elbows facing down.
5. Look up at the bar.
6. Practice. Practice. Practice.

Pull ups are great bodyweight exercises and can really help to strengthen the upper body.

For more great bodyweight exercises, check out our review of Turbulence Training.

[ Mmm, I do love me some hand cake. Having a healthy snacks list available for emergency situations can save you from ruining your day.]

Keep reading to have your healthy snacks list ready when your hunger strikes…

Self control and determination can make or break your success at weight loss. A lot of times, your amount of self control is determined by the situation you are in.

You can take control of your situation by not allowing temptations to enter your house. In other words, it wouldn’t be smart to load your cupboards with bonbons and cheetos.

Admittance to the Healthy Snacks List

In order to be admitted to the healthy snacks list, these foods need to meet certain requirements. They have to be healthy but also satisfying.

It is important to keep your snacks under 200 calories. This way it stays a snack, not another meal. Also, you want to look at where those calories come from. You don’t want 200 calories of fat. Your healthy snacks list should be comprised of foods that will give you some nutrition to keep going.

Good things to have in your snacks are protein, vitamins, fiber, and all natural ingredients.

You also want to look at the satisfaction factor. Will this snack keep you satisfied until your next meal? Or will you be grabbing for something else in 10 minutes?

Keeping those things in mind, we have come up with a diverse and delicious healthy snacks list to get you started. It is just the tip of the iceberg but hopefully it will get your creative juices flowing and give you an understanding on what makes your snack worthy of being on the healthy snacks list.

TFLA’s Healthy Snacks List

• Jicama with lime juice
• part skim cheese stick wrapped in 1 slice of fat free turkey breast
• 1/4 cup hummus with red pepper
• 1 oz of almonds
• celery or carrots in ranch
• frozen banana dipped in yogurt
• handful of dried fruits
• our delicious strawberry smoothie recipe
• a mini bag of popcorn
• 1 hard boiled egg
• a dill pickle
• dried peas
• 1/2 cup low fat cottage cheese with halved cherry tomatoes
• wholegrain waffle with 1 oz nutella
• vegetable spring roll with 1 oz peanut sauce
• a fruit of your choice
• 1/4 cup of salsa with 10 whole grain tortilla chips
• 1 oz of the darkest chocolate you can find
• 1 Tbsp of guacamole (recipe on our avocado nutrition facts post) with 1 quesadilla made of 1 corn tortilla and 1 slice of part skim mozzarella

Crackers Worthy of the Healthy Snacks List

Crackers are a very popular snack food but you have to be careful of which crackers you choose. Most are full of sodium and fat, and some are wolves in sheep’s clothing, making you think they are healthy when they really aren’t.

Here are those that made the cut: (1 oz of each)

• Nabisco Whole Wheat Triscuits
• Ak Mak’s Whole Wheat Sesame Crackers
• Carr’s Whole Wheat Crackers
• Finn Crisp Rye
• San J’s Black Sesame Rice Crackers

Cookies Worthy of the Healthy Snacks List

As you can guess, there aren’t many cookies out there made from natural ingredients and aren’t loaded with sugar, but we searched the cookie aisle to find you a choice for your healthy snacks list:

• South Beach Living PB Cookies
• 100% Whole Grain Fig Newton
• Kashi TLC Oatmeal Dark Chocolate Cookies
• HoneyPot Ginger Cookie Mix by SimplyOrganic
• Any flavor Almondina Cookies

Don’t forget that with every snack you consume, eat it with a nice tall glass of ice cold water or unsweetened ice tea. Many times when we think we are hungry, we are just thirsty. Drinking lots of pure liquids will keep you from getting out of control and snacking only from the healthy snacks list.

To learn more about how the right foods can help you lose weight, look at our review of the Fat Burning Furnace.

However, if you can use it wise and in moderation, you can get amazing benefits from eating avocado as part of your weight loss diet.

[Avocado nutritional facts hold amazingly powerful benefits for your body. I bet Superman ate avocados!]

Avocados look very healthy. They are green, which always screams healthy, and they are often used in salads. The general public, however, is aware of the darker side of avocados, which is the fat and calories the innocent looking avocado contains.

Is the darker side worth avoiding avocados altogether, or do the nutrition facts of avocados show a positive benefit to adding avocados to the menu?

Before we even get into the avocados ability to help us with our to weight loss, let’s talk about its many great benefits for the body.

Eyes

Avocados contain lutein which is an antioxidant that is great for the eyes. It helps to prevent cataracts and macular degeneration.

Whole Body Health

Avocados also contains many other antioxidants that can fight against free radicals in your body that can cause cancer. These antioxidants are so powerful that they can even reverse the signs of aging.

Hair and Skin

Avocados are commonly used for the skin and hair to make them more supple, shiny, and younger looking.

Heart

The high fat content in the avocado nutrition facts is actually a good thing. According to studies done on the use of avocado in a diet to reduce cholesterol, the monounsaturated fat in avocados helps to reduce triglyceride levels and increase HDL, which is the good cholesterol.

Weight Loss

Eating avocados in moderation for your fat source is a wise decision. It is very high in nutrients per calorie, meaning that your body will be getting all of its necessary nutrients and you will be feeling full because of the avocados good amount of soluble and insoluble fiber.

Also, eating avocados with other fruits and vegetables will make it easier for the body to absorb the nutrients from those other foods as well. Most of the nutrients are fat soluble nutrients and, well, we’ve already established that avocados contain fat. So eating them together will make for one healthy body!

Now, I want to reiterate. Avocados are high in calories! This is not something to go nuts with. But avocados can help us to stay focused. It’s fat will give the body a feeling of satisfaction and its nutrients will help us have more energy and a higher metabolism.

So, how should you use avocados in our next meal?

Avocados are great sliced in our salads or sandwiches. I like to mash them and spread it on my bread. That way I don’t get one overpowering bite. I like avocado in cold soups, like gazpacho and can be added to your homemade protein shakes.

I think the most popular use for avocados is in guacamole. Guacamole, made with sour cream and all that is definitely not a good choice for weight loss, but the authentic mexican guacamole is very delicious and great for weight loss.

Here is the recipe for authentic guacamole:

2 Medium avocados

1/2 an onion

1 bunch of cilantro

1 or 2 jalapenos(depending on how spicy you want it)

the juice of 3 limes

salt

Put all the ingredients in a blender or food processor and blend. Serve with just about anything for a zing to the bland day!

For more great foods to eat to lose weight, check out our review of Fat Burning Furnace.

If you are looking to get a set of kissable guns for yourself, this is the best bicep workout to get them and if you are looking to keep up with a pair you already have, it works for that too.

[Wolverine had some pretty heavy artillery for his biceps. Hugh Jackman undoubtedly had to do the best bicep workout at least three times a week before the shooting of X-Men.]

To get kissable guns with the best bicep workout ever, keep reading…

Your biceps are the easiest way to show your strength. You’ve probably been trying to flex those babies since you were five. Your mom probably even has a picture of you doing so in the family album.

Big biceps have always been the biggest show of strength, since men held big sticks.

There are some great isolation exercises to help strengthen and develop biceps as well as some complex exercises that include bicep usage and create beautiful arms as a whole.

Here at TFLA, we like to make things simple and easy to follow, so we have put together a one week plan for any to follow, whether you are beginner or intermediate, man or woman. There are two versions, one will be for the gym, and one at home. You can do one or mix the two. Have it your way, just like the BK.(Burger King- but don’t eat that stuff during this workout plan!)

The Week of the Best Bicep Workouts

For all exercises you should gage how much weight to use by the ability to finish the set. The last rep should use everything you have, and always, ALWAYS remember to warm up with an easy set first.

Monday, Wednesday, Friday:

Gym- Standing Bar Bell Curls: 2 or 3 sets of 12-15 reps

Home- Chin Ups: 2 sets of 10-12

Gym: Hammer Curls: 3 sets of 10 each side

Home: Inverted push ups: 2 sets of 20

Gym: Preacher Curls: 3 sets of 10 each side

Home: Milk Jug Preacher Curls: 3 sets fo 10 each side

(you can fill the milk jugs with sand for a heavier version)

Simple, right?

It is important that you don’t work your biceps two days in a row in order to give your muscles time to recover. That is when they grow, so if  you are going for size, skip a day in between.

Also, in order to gain muscle, it is important to eat right along with your best bicep workout.  Being in the gym is most important, but  if you restrict your diet too much it could hurt your gains. And eating like a bodybuilder just makes you fat.

Just eat normally, workout hard, rest enough, and start handing out tickets to the gun show.

If you aren’t looking to build muscle but want to tone up what you already have, the best bicep workout is plenty of bodyweight exercises. Push ups, inverted push ups, chin ups. You can make them fun circuit workouts if you want.

Your arms are used for plenty of daily activities. By getting stronger biceps you will be more apt to take on much of the day to day challenges at work, home, or at play.

For more fun workouts like the best bicep workout, and how to make your body a fat burning vessel, check out our review of The Fat Burning Furnace.

The very fun nature of bouncy gym balls make it impossible to have a boring session.

[Gym ball exercises can be alot of fun! Especially when you do it in groups. Then you can laugh and point when someone else falls off!]

Keep reading to learn how to have fun and burn calories with gym ball exercises…

You might fall on your butt or get way off balance, just laugh it off! Have fun!

Even if all you do is put the right music on and start bouncing all over like you were 10 again you would still get a good exercise.

But, to really benefit from a great workout routine to firm you abs, butt, legs, and arms from a gym ball, there are unique moves you can do and we will show you some of the most popular and also some that aren’t so widely known but just as effective.

Before we get to that, however, there are some great gym ball exercises that you can do at work or while sitting watching TV that can help you to tone will you are busy doing something else.

Whittle While You Work! Da, da, dum, dum, dum ,da , dum!

Here at TFLA we like to help you find ways to make it easier to fit fitness into your life. Here are a few easy ways to do that using a gym ball:

• Bounce on the ball while you are watching TV. You will burn calories and tone your abdominals and quads.
• Squeeze the ball between your knees while you are at your desk. This will tone your inner thighs.
• Sit on the ball and create circles with your butt keeping your chest as still as possible. This will help to create a smaller waist and work the hips.
• Place your hands firmly on the ball in plank position. Hold for as long as you can during commercials.
• Hold the ball between your hands and squeeze it as hard as you can. Release and repeat.

Great Gym Ball Exercises for All Over Body Toning

Gym Ball Crunch: This is just what it sounds like. Prop the ball right above the small of your back and plant your feet on the floor. Contract your abs and crunch it baby!

Gym Ball Push Ups:

This would have been a great addition to my creative push up workout article from last week. You can make these elevated or decline push ups. For the elevated push up you simply push up off the actual gym ball. For a decline push up, you prop your feet on the ball and push off the floor.

Gym Ball Bridge:

Lie on your back, knees bent, and heels on the ball. Keep your knees bent but bring your butt up off the floor until your body is aligned from knees to shoulders. You can switch things up by extending one leg up and bridging with the other leg.

Gym Ball JackKnife:

Lie on the ground with your arms extended over your head and your legs completely extended about shoulder width apart. Hold the ball in your hands. Bring the ball up as your bring your legs up and pass the ball from your hands to between your feet. Bring the ball to the floor with your feet and repeat. Only this time pass it back to your hands. This is a great upper and lower abdominal exercise.

Gym Ball Tricep Extension: Hold the ball between your hands behind your back. Squeeze the ball tight and lift up.

This is just the tip of the iceberg of all the great gym ball exercises that you can do at home or at the gym. The greatest thing about gym ball exercises is that they are more challenging because not only are you doing a strength exercise but you also have to constantly engage your core to stabilize yourself and keep your balance.

For more great exercises and tips on eat right and look tight and lean for summer, see our review of The Truth About Abs.

[This chicken may just be too weird looking to eat! How would you like to deal with a hairdo like that?]

To get these delicious chicken dinner recipes that won’t take all day to prepare keep reading…

I recently wrote a post about how a fruit and vegetable diet is a wonderful way to lose fat. Using that as a basis, what do you think is in most of these chicken dinner recipes?

You got it, vegetables.

Chicken Ratatouille

A delicious old fashioned french recipe with a twist-add chicken for a delicious chicken dinner recipe!

2 Cut up Chicken Breasts

2 cups of chopped eggplant and zucchini

1 cup chopped onion and bell pepper

1 can stewed tomatoes

2 tbsp olive oil

1 tbsp minced garlic

1/2 tbsp of italian seasoning

Salt and pepper to taste

Saute the chicken in garlic and olive oil. Add chopped vegetables and saute until eggplant is tender. Sprinkle with seasonings and cook for 1 more minute. Sprinkle with parmesan and serve.

approx 225 per one cup serving.

Grilled Chicken and Portobello Mushrooms

A healthy chicken dinner recipe with dijon mustard and roasted vegetables.

2 chicken breasts cut in half

1 portobello mushroom sliced

1/2 cup of roasted red peppers

1/4 cup of quartered onion

4 Tbsp dijon mustard (calorie free)

Coat chicken breast in dijon mustard and place on a baking sheet. Cook at 400 degrees for 10-15 minutes. Top with sliced vegetables and salt to taste. Broil for 3 minutes. Serve with steamed vegetables.

approx. 200 calories per half chicken breast with 1/4 cup veggies.

I like to keep cooked chicken breasts in the fridge ready to use in stir fries or quick salads but sometimes that gets old. Here is a fresh idea for how to use left over chicken as a healthy chicken dinner recipe on the go.

Zesty Chicken Coleslaw

Switch up the plain lettuce salad for a crunchy delicious chicken dinner recipe that is good for you too!

1 shredded fully cooked chicken breast

1-14 oz bag of prepared coleslaw mix

1/8 c. white vinegar

1/8 c. fat free italian dressing

1 Tbsp italian seasoning

1Tbsp sugar

3 Tbsp sliced almonds

Mix all the ingredients together and enjoy!

approx 180 calories per cup of coleslaw

Okay so there you have it. Three recipes to prove to you that cooking good chicken dinner recipes doesn’t have to take forever or make a disaster in your kitchen and the benefits of eating at home are good for the wallet and good for the body!

When you use a little creativity and successfully grocery shop for weight loss, you will have your cupboards stocked with delicious and natural foods to cook at home. So get in that kitchen and have some fun!

Guys, that means you too! Nothing will get you into a women’s, umm, heart, faster than cooking her an amazing dinner.  A man that can cook is indispensible…

Having the right ingredients at hands may take a little getting used to. You might have to make a few changes in our schedule but at least you will know exactly what is in your food when you prepare it yourself. You know it is clean. You know it is healthy. It is worth a little extra effort on your part, especially when you are the one reaping the rewards!

Along with good eating, we’ve always said that a good exercise program is essential to feeling and looking your best.

To see our review of a great exercise program to get you in shape, take a look at Turbulence Training for some fun and super effective workouts to keep you in amazing shape without wasting your whole life in the gym.

Many of you may be skeptical in believing that fact. Just to prove to you that I wasn’t lying through my teeth, I want to supply you with even more 5 minute abdominal exercises that will help you to achieve a firmer, flatter stomach.

[You don't need to get all mean and green to get a six pack like the Hulk. Follow a fat burning diet and great full body and core exercises for simple success!]

To get these amazingly effective abdominal exercises to lose belly fat, read on…

When you take a step back from getting mad about that pooch you can’t get rid of in the abdominal area, you just might finally get rid of it.

What do I mean by that?

Well, it is very true that you cannot will your stomach flat. Just toning your waist and belly may be your only goal but you need to understand that you won’t be able to just get rid of your belly fat. You need to slim down all over.

Let’s put it this way…

How do you burn fat? By using more calories than you consume, right? Can you say, “okay body, today we will be using the calories in my stomach during this run.”

No, that just doesn’t happen. But you can say, “okay, today I will be eating right, and I will get in a good fat burning exercise along with a quick abdominal exercise to help tighten my core.”

Speaking of not wide enough, wouldn't you be worried as a passenger on this vessel?

Physical appearance is not the best number one goal for your weight loss. It is just too narrow of an idea. We all want to look good but when we are trying to lose weight just for the sake of appearance, we don’t have a wide enough area of improvement to make it a success.

When you decide, I will lose weight and get physically fit because I want to feel good and be healthy for years to come, you will lose that belly, I guarantee, but you won’t be spending the bulk of your time focusing on that area of your body, you will be toning and sliming the whole body. To do that, you need to use your whole body which is the quickest and most effective way to lose your stomach fat, anyway.

Do you get what I’m trying to say here? I hope so.

Now what you’ve all been waiting for…

5 minute Abdominal Exercises

1. 2 sets of 10 on each side- medicine ball circle woodchops

Grab a 5-10lb medicine ball in the palms of your hands with your arms extended. Make a wide circle to one side and chop down to the alternate side of the body.

2. 2 sets of 20 Penguins

Lay on your back with your knees bent, feet planted on the floor. Lift your shoulders off the floor and grab the inside of one heel with the arm on that side and alternate sides to complete each set.

3. 2 sets of 30 Belly Busters

Get into plank position. Then lift your butt up high into the air and bring it back down, keeping your back and your legs straight. Use the strength in your abdominals to bring your butt up and down without allowing your back to curve.

Another of my posts talked about how important a good abs diet is in creating a flat and sexy midsection.

I want to reiterate: You can’t lose your stomach bulge without a caloric deficit!

For a great diet plan to follow to get a great looking stomach check out our review of the Diet Solution Program.