Yes, being thinner will improve your sex life. This doesn’t mean you have to be ‘skinny’ to have a good time in bed–it means that losing that extra fat that’s weighing you down will make your sex life more enjoyable…and adventurous!

[Lose the fat that's weighing you down so you can have more fun in bed!]

Whether you like it kinky or plain ol’ vanilla, you can’t discount the benefits of a proper diet on your desire to have sex and your performance while you do! Improving the moves is up to you, but helping you get there…well that’s something we can help you achieve.

More Confident

Dropping even a few of those extra pounds will revive your libido, giving you a renewed desire to get frisky which honestly is half the battle. Losing 5 pounds will make you feel proud of your accomplishment and confident in your body. When we feel more confident about how we look, it makes us want to have sex more.

Simply wanting to have more sex will put your partner in the mood more frequently. It doesn’t matter if it’s the first 5 pounds you need to lose or the only 5. The confidence that comes with losing weight will put you back in the mood for lovin’!

More Adventurous

Another added benefit of losing those unnecessary pounds? Exercising and losing weight helps you maintain muscle flexibility, which is useful when you want to try different positions. Losing any amount of weight will put less strain on your muscles, allowing them to move more freely.

[Losing weight will rekindle your interest in acting out sexual fantasies. Mr. & Mrs. Smith, perhaps?]

Greater muscle flexibility means that you can now try all those pretzel-like positions in your girlfriend’s latest issue of Cosmo! If your sex life has been mundane, make it more exciting by getting more aerobic exercise. Thirty minutes of volleyball, swimming, or roller skating will help you burn as much as 400 calories!

More Stamina

In addition to making you an overall healthier person, losing weight through exercise and a healthy diet gives you more energy. Eating lean proteins along with fresh fruits and vegetables makes you feel energetic, compared to your old mid-afternoon snack of greasy foods and sugary drinks.

More energy means you have more to give in the bedroom. Having more energy is a double bonus. First, more energy means you can have sex for longer periods of time. Second, sex is aerobic exercise! Just 30 minutes of doin’ the deed burns about 150 calories and longer sex means more calories burned. Sex shouldn’t be your only exercise, but I think its awesome something as fun as sex also burns extra fat!

It’s a sex cycle that’ll spin you into the you you’ve always wanted to be!

Better Performance

Losing weight is a great cure for obesity related illnesses like high cholesterol, diabetes, and high blood pressure. These conditions can cause physical sexual dysfunction in men and women. In men, high blood pressure and diabetes can shut down the arteries–which control the blood flow–in the penis which you kinda need for an awesome performance between the sheets.

Overweight women can experience the same problem with blockage in the blood vessels in the clitoris. Problems such as these make it difficult for men to perform well during sex and it makes it difficult for women to enjoy sex and often, difficult to climax as well. Bummer, right?

By adopting a healthy diet where you eat less and move more, you can reverse these problems that aren’t allowing you to enjoy having sex. A thinner you will have proper circulation so that all your sexy bits work as they should, and that means a more enjoyable Friday night for everyone involved!

Greater Arousal

When our bodies stray from what doctors consider a healthy body weight our hormones tend to get ‘out of whack’. Unbalanced hormones can make you feel depressed or anxious, but more importantly they affect your desire to become aroused.

[Balance your hormones naturally with a healthy diet & exercise and you'll be a horny lil' devil in NO time!]

A healthy diet with regular physical activity will help you lose weight and it’ll balance out your hormones, making you feel happier and hornier! By adopting a lifestyle that will help you burn fat, you’ll want to have sex more and when the time comes for you to actually have sex…it will be easier for you to become aroused.

Arousal is the first step for a fun night of sex!

Attitude is EVERYTHING!

When you take the first step to leading a healthier life you will, without a doubt, feel better about yourself and life in general. This means that you won’t worry as much about how you look in this position or from that angle, because you are a ‘work in progress’ and you’ll be more likely to go with the flow.

Having a ‘go with the flow’ attitude in bed will allow you to relax and simply enjoy yourself. It’s a known fact that its much sexier to have a little fun in the sack than have mediocre self-conscious sex. Forget what the scale says when it’s time to get down. Studies show that about 30% of overweight people experience sexual difficulties. The good news is that means that about 70% of overweight folks are doing alright in the sex department.

That’s good news for all of us. Have a positive attitude about your weight loss progress NOW. Are you gonna wait until you reach your weight loss goal before you start enjoying sex again? I don’t think so.

More Sex

I think we can all agree that having more sex is a good thing, right? Well losing weight can help you achieve just that. You’ll want to have more sex when you have less weight on your knees and hips. You can diminish or eliminate that pain by shedding the extra fat.

When you can have sex on a whim, you’ll want to and guess what? You will!

Just imagine all the time you’ll have to actually have sex rather than make sure you’ve got your blood pressure, cholesterol, diabetes or heart medication. Imagine all the sexual fantasies you can act out if you just do these things:

1. Eat smaller portions.
2. Eat lean proteins and lots of fruits and vegetables.
3. Exercise regularly.

Looking for the right solution to your weight loss problems? Read our review of Eat Stop Eat and find out the facts and benefits of fasting for weight loss.

Personal trainers are all the rage with celebrities, millionaires, aspiring models & actresses everywhere, but could a personal trainer help you pursue your weight loss goals?

[Even the hottest bods forego a trainer and enjoy some good old-fashioned exercise!]

If you’ve ever considered getting on the personal trainer bandwagon to help you get more productive workouts, make sure you’ve considered all the advantages and disadvantages of hiring a personal trainer.

Personal Trainer Pros:

#1 You Learn How to Exercise

I know it seems silly, but you’d be surprised to learn how many people hit the gym each day and do almost nothing to build muscle or burn fat because they aren’t exercising properly. In addition to minimal fat burning and muscle building, performing exercises incorrectly can lead to pulled muscles, strained joints, and other painful injuries.

[Celebrity personal trainer Gunnar Peterson helps Nick Cannon get the guns he wants without the injury!]

Aside from injuries that will delay your weight loss, do you really want to spend 5 hours each week exercising without results? Personal trainers teach you to focus on breathing and maintaining the integrity of each movement throughout your exercise routine, which will increase the results of your workout. What’s the point of working out if you aren’t getting what you want?

#2 New Workout Methods

Another advantage of using a professional personal trainer to help you shed the pounds is that you get to learn other ways to exercise. If you’re strictly a cardio & strength guy, your personal trainer may introduce you to the benefits of yoga or pilates on muscle building or fat burning. Ladies that hate to sweat may stumble upon a personal trainer who helps her learn to love plyometric exercises for weight loss.

The point is we tend to have a pretty black and white notion of our exercise routines and a personal trainer may widen your horizons in that sense. A boring workout that consists of stretching, cardio, and strength, while effective, will have you avoiding the gym in less than a month.

#3 Motivation

Personal trainers provide their customers with tons of motivation to keep them pumped up throughout each workout. While I don’t always agree with the methods of motivation, it is a valuable tool for weight loss. When your thighs start to burn after 45 minutes on the treadmill, your first instinct is to stop and reach for hydration. By hiring a professional trainer you will be motivated to push through the pain for optimum results.

[An effective personal trainer knows how to motivate each client personally. Stay away from drill sergeant types who berate as motivation.]

Different trainers motivate in different ways so you should make sure you find a trainer that knows how to motivate you.

Personal Trainer Cons:

#1 Personal Trainers Cost MONEY

Sure, the old adage says you get what you pay for, but that’s not always the case with personal trainers. With an incredibly high turnover rate of about 90%, you want to make sure you’re paying for an experienced trainer with a record of success. Starting from $1,000 each month, hiring a personal trainer could become an expense that affects other parts of your weight loss program.

The best way to see if hiring a personal trainer is worth the cost? Take advantage of the complimentary session or sessions offered when you join a new gym. If you like the experience of working with a trained fitness professional, then you’ll have to decide if its an expense you can afford. If you already belong to a gym, talk to them about personal trainers and find out how involved they will be in your effort to lose weight. That should help you determine if they are worth the big bucks.

#2 To Much Emphasis On Exercise  Misses The Point For Weight Loss

We all know that exercise important for better body function, muscle tone and slowing down the aging process, but it isn’t even close to best way to lose weight. Personal trainers will do their best to work your body into the best possible shape, but you won’t see results if you head home and eat twice the calories burned during your workout.

[The right personal trainer can help you lose weight; the wrong personal trainer can motivate you to find a weight loss program that works for YOU!]

The job of a personal trainer is to help you exercise and improve your fitness level. They can personalize exercise regiments for your particular weight loss goals, but it’s not in their job description (or training) to make sure you focus on every aspect of weight loss. What good is a personal trainer for weight loss if they aren’t focusing on ways to actually help you lose the weight?

As we’ve discussed before, the reason many people who exercise regularly are unable to lose weight is because they go home after a workout and overeat. Unfortunately this weight loss problem is beyond the scope of most personal trainers’ (professional) knowledge.

#3 Comfort Level

It’s difficult when you’re already uncomfortable with your body to have another person–someone you know almost nothing about–judging and criticizing your body. Because most gyms prohibit freelance personal trainers you have to hope like hell that they have at least one trainer you can work well with, or you’ll have to fork out more money for a private personal trainer.

This probably just sounds whiny, but given the cost of a personal trainer and the mission, it’s important you find someone with whom you can work well with. If you hate your personal trainer or you don’t look forward to your sessions, how long before you start to blow them off altogether? You have to feel comfortable with your trainer or your relationship will not be successful. And for what a personal trainer costs, don’t you think you should be able to choose one you don’t hate?

Before you decide if hiring a personal trainer is something you could benefit from, it’s important that you have a clear understanding of your weight loss goals. Do you want to reach a certain weight or drop a pants/dress size? Do you want to learn how to workout more effectively or just improve your general fitness? These factors will help you determine what kind of weight loss professional you require.

[Madonna's arms and all-around awesome physique is due to her incredible relationship with her personal trainer.]

When you meet a personal trainer, be sure to ask these questions before making any decisions;

• May I have a list of references?
• Where did you receive your training & certification?
• What is your weight loss philosophy?
• How much is a session? How are payments accepted and when?

These questions will help you determine how well you’ll fit with a trainer, and if a personal trainer is something you want or need in the first place.

Personal trainers do provide a valuable service, depending on what your goals are. If you need a two-pronged weight loss program that focuses on diet and exercise, a personal trainer can only help you with half of your goal and on you’re on your own for figuring out a way to eat for weight loss.

If you think a personal trainer may be right for you but you just can’t afford it, look at our review of the Turbulence Training program. Craig Ballantyne’s program is cheaper than a personal trainer and provides just as much guidance!

Whenever I see a new weight loss “supplement” my first reaction is to roll my eyes and sigh with exasperation. I want to believe, need to believe that it could help someone out there somewhere in the world find a solution to their weight loss woes.

[This guys knows something about magic and those abs tell me the secret ain't in the pills!]

So, I clicked to keep to reading more about this Lean System 7 and what I found was interesting enough to share with my kindred fat burning friends around the world.

What is it?

Lean System 7 (LS7) Metabolic Activator and Metabolism Booster is, simply put a dietary supplement that aims to produce effective fat loss, rather than weight loss, which I can admit impressed me immediately. The goal of Lean System 7 is to help you burn fat and build lean muscle, while at the same time giving you more energy and a more productive metabolism. Sounds good so far, right?

How it Works?

As the name indicates, Lean System 7 contains 7 key “metabolically active” ingredients. Ingredients include yerba mate and guarana for “rapid fat loss” and converting fatty acids to energy. LS7 uses citrus aurantium and green tea leaf extract to boost energy and increase fat metabolism. Dandelion is also present to work as a natural diuretic. A patented micronutrient called 7-Keto is used to increase the body’s “base metabolism” so you burn more calories faster all day long.

Two recent ingredients have been added, FucoxanTHIN and pomegranate, but little scientific evidence exists to support the claims made by Lean System 7.

[Lean System 7 pills combined with a proper diet and exercise will produce a fit new you...but how much are the pills really doing?]

It sounds good, but does it really work?

The Science.

The makers of Lean System 7 claim that science backs up their claims. They site an 8 week study that was random, double-blind, and placebo-controlled, which is good except that the study only lasted 8 weeks. That isn’t nearly enough time to determine the effectiveness, nor more importantly the safety of this fat burning supplement.

But I digress.

The peer-reviewed study found that the subjects using Lean System 7 experienced greater weight loss than those on the placebo. Both groups also adopted the same diet and exercise plan. LS7 subjects experienced a greater loss in body mass index and waist inches than the placebo group. The study also found Lean System 7 “safe and effective” for weight loss and fat burning.

[Before taking any diet supplement, talk with your doctor to make sure what's in it is healthy.]

The Good

• Lean System 7 promoted improved diet and increased physical activity along with their supplement.
• If you’re not satisfied they offer a 60-day “unconditional” money back guarantee.
• Easy purchase online.
• Access to online materials including “Ask an expert” along with a magazine, newsletter, and diet tips.

The Bad

• 6 pills a day
• At $40 per 120 pills, that’s $40 every 20 days of weight loss. The average weight loss is 6 pounds in 8 weeks. Before you purchase ask yourself how many pounds you need to lose.
• Very little evidence supporting clinical claims made by Lean System 7.
• You are advised against consuming synephrine or caffeine “from other sources” while you’re on LS7.
• Side effects may include rapid heart beat, dizziness, shortness of breath and severe headaches.

The Verdict: New Claims, No Magic

I like the fact that Lean System 7 creators focus on the importance of diet and exercise to fat loss and weight loss, because fat burning success relies heavily on those 2 things together. I’m not to keen on supplements in general, but if you have just a few extra pounds weighing you down then this product could possibly help you reach your fat burning goals.

[Lean System 7 may help you achieve your weight loss goals, but there are no magic pills to burn the fat without exercise and eating for weight loss!]

The makers of Lean System 7 advise discontinuing use after 8 weeks, which makes me think I was right to be skeptical about the safety of this product.

With proper diet and regular physical activity you can safely lose 1.5 pounds each week, which is far better than 6 pounds in 8 weeks. In addition, a healthy diet costs money…money you’ll have if you decide to forego the supplements and just eat right and work out!

If you decide to give Lean System 7 a try, consult your physician first and ASK QUESTIONS. Whether I’m a cynic or not, and whether or not this product actually helps you lose weight…it should not put your life at risk! For those of you who seek a chemical-free way to burn fat, check out our review of the Fat Burning Furnace. It provides you with a workout and nutrition plan that you can follow…no magic pills needed!

It’s Friday evening and you’ve been very good all week. You engaged in regular physical activity this week, ate a good mix of fruits and vegetables and now you’re ready to party! But…how?

[Just because it says "low calorie" doesn't mean you can drink your bodyweight in booze!]

Worry not friends, for there are ways to enjoy alcohol that won’t lead to you to regret your decisions. At least not your diet decisions!

It is actually incredibly easy to pack on the calories during a night of drinking because most of those calories come from trying to hide the taste of the alcohol. This doesn’t mean that you wine and beer drinkers are safe either, it just means that you have more low-calorie choices than your tequila shooting counterparts.

THE MATH

If you want to enjoy a night of drinking without undoing weeks of hard work, you have to do the math. If your drink of choice is vodka, tequila or any other such spirit the good news is that 1 serving doesn’t have very many calories. You should also know that a serving size of a bottle of 80-proof vodka is just 96 calories per serving. The bad news is that the serving size is 1.5 ounces and that’s without a mixer!

When it comes to beer the math is quite simple. Each bottle is a serving, but those bottles can range anywhere from 64 calories to nearly 300 in just one bottle!

However there is good news. When your alcohol or bartender doesn’t provide calorie content of drinks its difficult to tell if you’re overdoing it. But it is safe to assume that the higher the alcohol content, the more calories a drink will have.

[With so many beer options, finding a low calorie alternative brings to mind the needle and the haystack...]

Low Calorie Beer

The average bottle beer has approximately 150 calories per bottle, and that number increases as alcohol content increases. Beer is usually the first drink ditched by dieters because of the all to common beer belly associated with too much beer consumption, but if you look beyond your favorite watering hole you’ll find plenty of low calorie beer to wet your lips.

Guinness: This dark & lovely often gets a bad rap because of her thick foam and dark body, but Guinness Draught has only 125 calories per 12 ounces. That’s low calorie drink you can enjoy without all the regret.

Under 100-calories Beer: Light beer isn’t often viewed as manly, but I say that means it’s time to redefine what “manly” means because light beer is pretty much the only way you can indulge in more than 1 beer this weekend. Michelob Ultra has just 95 calories per bottle, while Miller Lite has just 96 calories per 12-ounce bottle.

The 2 lowest calorie beers available have less than 70 calories per bottle! We can’t give them the full thumbs up on taste and quality, but Miller Genuine Draft Lite has just 64 calories per bottle, while Pabst Extra Light Low Alcohol has only 67 calories. Beer guzzling dieters should consider these options as Friday night rewards.

Low Calorie Wine

Wine is the trickiest of the alcoholic drinks because its very difficult to convince people that while wine has many positive health benefits, it is not “good” for your diet. So a glass a day may help prevent cancer, but that doesn’t mean it won’t help prevent fitness either!

The darker red wines tend to have a higher calorie count because they tend to have a higher alcohol content. The worst wines in terms of calories are Madiera and Muscatel at 160 calories per 4 ounces, and Port wine comes in at 185 calories per 4 ounce glass. That’s decent if you’re a liquor lightweight, but you multiple glass guzzlers should know that these delicious drinks will require an entire weekend of fasting just to break even for the week!

There are plenty of options however, for wine that has 100 calories or less per glass. Wine drinkers will be pleased to know that the calories in white wine are far friendlier. Chardonnay has just 90 calories per 4 ounces, while Zinfandel and Riesling both have 90 calories. The calories in red wine are similar with 95 calories per glass of Merlot, Rose, or Rhone.

The best option for low calorie wine is actually…champagne. I know what you’re thinking, but one 4 ounce glass of champagne is just 78 calories! That’s a number I can live with, can you?

Low Calorie Alcohol

As I stated before, the calories in alcohol increase with the alcohol content of the drink. All you need to really figure out is what mixers will be most kind to your diet. I find that the more of the alcohol you can taste, the fewer calories are likely in your glass. An added bonus is that when your drink tastes mostly like alcohol, it’ll take longer for you to finish your drink and you’ll feel the effects sooner.

[The martini is just 127 calories and strong enough to get the job done. The olives however...add extra calories!]

Calories In Alcohol: 

Rum (80-proof): 1 ounce is 64 calories
Brandy (80-proof): 1 ounce is 64 calories
Gin (80-proof): 1 ounce is 64 calories
Scotch Whiskey: 1 ounce is 73 calories
Vodka (80-proof): 1 ounce is 73 calories
Whisky (80-proof): 1 ounce is 73 calories
Tequila: 1 ounce is 64 calories

This is just the starting point for your evening. If you add mixers you should know how much damage they will do in calories.

[Rum & diet cola is a popular low calorie drink for about 115 reasons...]

Low Calorie Cocktails

Tom Collins (7.5 oz.) has 120 calories
Sloe Gin Fizz ( 8 oz.) has 120 calories
Rum and diet Coke (10 oz.) has 115 calories
Manhattan (2.5 oz.) has 130 calories
Gin Rickey (7 oz.) has 115 calories
Fuzzy Navel (4 oz.) has 120 calories

A bloody mary is perhaps one of the most calorie conscious drinks available, at just 120 calories for a 5 ounce drink. Another stiff drink with few calories is my favorite, the vodka martini. A 2.5 ounce martini is just 127 calories! Take your favorite spirit, like gin or vodka, and add diet Tonic water for 7.5 ounces of refreshment with only 115 calories! Adding regular Tonic water would give you 170 calories.

See the difference?

[Don't be a baby and order what's easy. Do your homework and have a night on the town that won't wreck your hardwork!]

High Calorie Mistakes

Popular drinks like Margaritas are high calorie hell. An 8 ounce glass of Margarita has 453 calories! That’s an entire meal, while the ever-popular Long Island Ice Tea has a whopping 789 calories per 12 ounces!

You should keep in mind that just because your beer has only 64 calories, doesn’t mean you should drink 7 of them. The best way to avoid regretting a night of alcoholic indulgence is to keep it light and fun. Set a drink limit for yourself so you don’t slam cocktails all night.

Try my favorite trick: drink a glass of water in between drinks to keep you hydrated and to help you slow yourself down. The best way to enjoy alcohol is to let yourself enjoy it responsibly. Binge drinking can wreak havoc on your ability to burn fat.

Now that you’ve sufficiently filled your belly with beer, wine, and spirits, check out our review of The Truth About Six-Pack Abs and see what Mike Geary can do for your abs!

It’s bad enough that you need to lose weight and you feel self-conscious about it all the time, but expecting you to go to the gym and let everyone see you struggle through a workout? I think not!

[It may feel like it, but everyone isn't staring at you when you go to the gym! Promise.]

If this kind of sentiment is keeping you at home and afraid to exercise in front of others, it’s probably preventing you from achieving your weight loss goals. By the time this article is over, you’ll have 5 circuit training exercises you can do in the comfort of your own home.

What IS Circuit Training?

Simply put, circuit training is an intense workout featuring both cardio and strength training. The exercises are completed back to back in quick bursts, alternating between aerobic and strength training to target different muscle groups.

Circuit training works because you need to stop for breaks because you aren’t simply tiring one muscle group out and moving on to the next. One “circuit” is completed when you have completed all exercises in your circuit training workout.

What You’ll Need

The convenient part about a gym workout is that all you need to bring is water and a towel. At home however, you’ll need to channel your inner McGuyver to get a full circuit training workout. Set up each exercise in a different spot around a circle so that you can have an effective workout right at home.

[This is a good idea for how to set up your circuit training area in the living room, basement or backyard.]

1. You’ll need 2 free weights or dumbbells for some of the resistance exercises.
2. A weight bench or sturdy table should be handy in the “circuit training area” of your home.
3. An exercise bike or jump rope for aerobic training.

Get It Done!!!

Now that you have everything you need, including water and a towel, it’s time to run through the circuit exercises to get you started. One full circuit consists of completing each of the following exercises. Remember, this isn’t a race. Take the time to do the movements correctly and breathe while you workout.

Begin with small weights that you can complete the circuit with. Don’t allow your ego to force you to use weights that are too heavy and quit before you’ve finished one circuit. Slow and steady still gets the job done!

1. Squats (10-15 reps)
2. Jump rope or jog in place (60 seconds)
3. Lunges (10-12 reps) Weights are optional for a more productive workout.
4. Jump rope or jog in place (60 seconds)
5. Chess presses on a weight bench (10 reps)
6. Jump rope or jog in place (60 seconds)
7. Bent over rows using weight bench or table (10-15 reps)

It doesn’t look like much on paper, but these circuit training exercises will help you burn fat and build muscle for a healthy new you.

[Be sure to inhale as you go up and exhale as you push through the squat. Breathing is key in circuit training.]

It’s important for beginners to take a few seconds, as much as 30 seconds if needed in between each different exercise. If you don’t feel as though you need a break in between exercises, be sure to take a 2 minute break between circuits.

[Grab a picnic or work bench and do 10-15 repetitions on each arm. Done and DONE!]

If this seems too easy for you, think again. These circuit training exercises will help you lose fat and tone muscle, but only if you do them enough. A complete workout should consist of about 2 circuits for beginners who are out of shape.

For those of you who do get some form of exercise on a regular basis, you should do 4 or more circuits so that you get at least 20-30 minutes of physical activity. As you get more comfortable with this circuit you can increase the number of exercises you complete or add additional weight to your strength training exercises.

After a few weeks of circuit training at home, you may feel adventurous and ready to hit the gym. If so, you should read our review of Turbulence Training to help you get the most effective workout imaginable!

Push ups have been a method of mild torture since elementary school physical fitness testing. It’s just not normal to be required to push your body off of the ground as many times as possible in 60 seconds, at least that’s how I used to think. Today, I look back and think I could’ve had the arms I’ve always wanted this entire time, if only I understood that push ups were more than punishment.

[Demi showed us all that a plain hard floor could produces arms to envy!]

With the fitness industry raking in millions of dollars each year, it’s difficult to rid myself of skepticism when a new machine or piece of equipment is introduced every month. But since everyone needs upper body strength to perform basic daily activities and keep that heart healthy, most of the skepticism has been tossed aside to help you find push up equipment that will best tone your triceps.

You’re probably thinking, why would I need push up equipment when I have 2 healthy arms just dangling at my sides? Well the answer is simple. Using push up equipment will help you maintain the integrity of the movement so that you don’t injure yourself. An improperly done push up could result in pulled or strained muscles.

[Get the most from your push up workout by keeping your neck and back straight. You don't need fancy push up equipment for awesome arms!]

Another added benefit of push up workouts and equipment is that you no longer can use that weak wrist as an excuse to forego upper body exercises. Some exercise equipment on the market is intended to help those whose bodies are in less than perfect condition, push through the pain in an effort to build those muscles and alleviate pain or injury.

Perfect Push Up

This piece of push up equipment was created by a Navy Seal to make your push ups more efficient while reducing the strain on your joints and muscles. The handles rotate as you perform your push ups, allowing more muscles to get involved in each move you make.

[Use push up equipment to help gain leverage over difficult to perform push up exercises.]

The Perfect Push Up helps tone your triceps by allowing you to put your hands very close together for push ups without slipping. The non-slip base helps keep you stable even when doing difficult to maneuver exercises for your triceps. The best thing about this equipment is that you can lean against the wall or any other incline for a different workout. This is one piece of push up equipment that takes away all excuses…why make excuses as to why you can’t work those triceps when you can take them with you!

Push Up Spike

If you’ve already progressed to the next level in your arm exercises, consider the super tough push up spike. This t-bar style equipment works similar to other push up equipment, only way more hardcore. The spikes are available in 3 different levels of thickness, the “easiest” bar being the thickest at 2 inches wide.

You can really work your triceps with this equipment because you determine how close or how far apart your hands should be. Start with the thickest handle available until you get used to the motion of push ups with this equipment. The stability required while using the Push Up Spike is also a great mini-workout for your core and your back.

Push Up Bar

When you need to do push ups and you need to do them properly, you probably need adjustable push up bars. This equipment eases the stress on your wrists and forearms without taking away from the workout your chest, arms, abs, and back are receiving. This adjustable push up bar has 3 different levels, for a more well-rounded triceps workout.

The pull up Bar is sturdy and a great beginning push up exercise for those of us who really need to get in shape. The adjustable levels allow you to determine which level of difficulty you want from day to day and the sturdy materials allow you a wide range of muscle exercises, particularly for your triceps.

Whether you’re just starting out and you need to do push ups on your knees or you’re thisclose to getting the triceps you’ve always wanted, your push up routine could benefit from any of this push up equipment. Biceps, triceps, pectorals, lats, and forearms are all important muscles for blood and circulation, strength and overall health. Either of these three pieces of equipment can help you develop the best arms exercises to fit your goals.

See if Rob has any tips to help you melt away the arm fat by reading our review of The Fat Burning Furnace. After all, the key to healthy and toned arms is burning fat and building muscle!

It seems lately that every celebrity, young and old, is extolling the benefits of the P90X workout program. This program has purportedly helped Usher keep his dance grooves moving, while Taylor Lautner swears P90X allowed him to bare his totally buff chest in those vampire flicks. The real question is, can P90X help you pursue your weight loss goals?

[Lautner credits P90X for his buff bod....are these results you could live with? 'Cause I totally can!]

What IS p90X?

P90X, also known as Power 90 Extreme, is a weight loss program designed for home use. The claim made by P90X creator Tony Horton is that this weight loss program will improve overall physical fitness in…90 days! Sounds good, right?

Well many things sound good, but with a combination of stretching, cardio, yoga, and strength training, P90X will surely get you fit. Their additional focus on nutrition and diet had me intrigued enough to keep digging.

With a slogan like “regular to ripped in just 90 days”, you can be sure hundreds of celebs all over the globe go to this quick fat loss program.

What’s GOOD?

What’s good about P90X is that the workout plan consists of 12 different exercise regimens, allowing you to target all problem areas without getting bored.

Their theory of muscle confusion was especially interesting, and I think every dieter who has rushed home from the gym only to discover the scale says the same thing it said 3 weeks ago, will agree. Muscle confusion means doing a bunch of different exercises throughout each workout routine to keep your muscles multi-tasking, and therefore confused and unable to get used to the workout movements.

The best thing about this ultra rigorous weight loss program is that each video features a variety of exercise models performing each exercise in varying degrees of difficulty. This allows practically all users to follow the exercise regimen as instructed.

P90X is a fitness program that those who need a very strict diet plan to follow for weight loss. The 90-day program comes with the exercise DVDs, a nutrition guide, calendar, and a fitness plan to make sure you have all the tools you need to get healthy and in shape.

With a (90 day) money back guarantee, it sounds worth a shot.

[For many celebrities this logo can take them from 'has-been' to 'comeback kid', but is it the weight loss program for you?]

What’s Not-So-GOOD?

While P90X and its celebrity endorsers have me sold in the physical and some nutritional aspects of this weight loss program, the price seems made for the rich. With 3 payments of $40 each plus shipping and handling, your bill will be about $140. It’s true that’s a small price to pay for great health and a rockin’ bod, but you still need other exercise equipment to complete the DVDs.

Phase 1 of the nutrition program focuses on high protein and low carbs to emphasize how carbs affect energy level, and that’s a good thing. I just think it encourages that ‘Atkins’ frame of mind.

P90X requires users to workout 6 days each week, resting only one day. Millions of users swear by its effectiveness so who am I to question this wisdom, but it does seem a lot to ask of someone with problems getting motivated to workout.

Again, the cost. With dumbbells, resistance ropes, and a pull up bar plus the costs of protein bars ($23.95), recovery formula ($45.95) and multivitamins ($42.95), this program costs well over $300. Awesome if you have a celebrity bank account, less awesome if you’re on a budget.

This isn’t a negative per se, but P90X is a VERY strenuous workout….VERY. If you are extremely out of shape and that means out of shape, not just overweight, you should take it easy during the first few weeks. If you have injuries or weight-related health problems ask your physician how to ease into P90X.

The Verdict

Well celebrities swear by anything that helps them look good on stage, in a particular role, in a specific outfit, or even on a list of Hollywood fashion disasters, so how can we really trust them?

Usher looks great. Pink looks great. Sheryl Crow looks great. Matt Diaz of the Braves looks great. And everybody knows how great Ashton & Demi looks so do we really need to say whether or not P90X works?

[Results are never typical for these weight loss programs, but these photos have you picturing yourself looking a feeling a whole lot better...right?]

Of course we do. The program is incredibly promising. If you can survive the first couple of weeks of this intense weight loss program, you will quite probably witness a noticeable change in your overall health and appearance. Sure the cost is definitely something to think about, but the nutritional supplements are totally optional…and you have the expert weight loss wisdom of TFLA to help you with all food related quandries!

Tony Horton motivates, and sometimes infuriates you throughout all 12 DVDs. Sometimes his love of this intense workout is maddening, but when you need motivation Tony is the guy to get you pumped up to the finish line. Click here for more information on P90X weight loss program.

If you feel the need to compare and contrast weight loss programs, check out our fat loss review of the Fat Burning Furnace.

As quietly as its kept, you wouldn’t know that men and women obsess equally about their body woes. Guys tend take the less emotional route, opting instead for day-long journeys to the local gym, while women just kind of shy away from the entire process, content with self-doubt rather than donning a pair of sweat pants where the entire world can see her wobbly bits!

[While retail therapy has been known as a great way to burn fat, we suggest a bit more umm....activity than this.]

Well, we at TFLA realize that the fairer sex needs just as much information on losing weight and burning fat as the guys and we’ve compiled some of the best fat burning exercises for women. At the end of this article, you’ll have an arsenal of fat burning techniques to take you to your pre-baby, undergrad, or wedding dress weight!

Fat burning exercises alone will not help you lose weight. The reason many women don’t lose weight when they exercise is because they don’t alter their diets. Without a significant change in how you eat, the only thing these exercises will help you do is maintain your current weight, and improve your overall health!

Before we begin, let’s take stock of a few fat burning essentials. You’ll need proper exercise attire, including athletic shoes that provide support. Grab a bottle of water and a towel and you’re ready to go.

Jogging/Walking/Running

I know, it sounds absolutely awful but jogging is an easy and cheap fat burning exercise. Everything you need is already at your fingertips; shoes, water, towel, and places to jog! The great thing about jogging is that is better on the knees than running, and it’s a great cardiovascular exercise that gets your heart pumping and gives your metabolism a swift kick in the pants!

Avoid injury by stretching for at least 10 minutes before you begin. This will also give you time to focus on breathing, which is essential to a proper workout. Stretch your hamstrings, arms, calves, and quadriceps. In addition to avoiding injury, this will give your muscles a warm up to the main event….a way to prepare them for the rigorous workout ahead.

Start slowly if you need to, walking for a week to gear up for jogging or running. If you feel comfortable starting out with a jog, start with about 30 minutes. Don’t try to be Superwoman and run 2 miles your first time out. As awesome as that sounds (and probably would be) it’ll just wipe you out so that you only get one day of exercise this week! Fat burning, like just about everything related to losing weight, requires consistency to be effective.

[Like with most things, men and women find different ways to obsess over their weight & fat content. At least this isn't how you respond to the need to drop a few pounds...phew!]

Dancing

That’s right ladies, exercising and burning fat can be effective and fun. When was the last time you saw a dancer with too much fat? Exactly! In addition, dancing is a fun fat burning exercise you can do with your friends! Invite the girls for a night of salsa dancing and see how fun fat burning can be!

Whether you choose strip-aerobics, belly dancing, swing, hip hop, or disco, dancing is a fun and effective way to burn that extra fat. Sign up for a dance class if you dread doing an hour on the treadmill in front of what I’m pretty sure is a funhouse mirror!

Imagine how awesomely show-offable your abs would be after learning this!

Not quite ready to show your moves in public? Crank up your favorite playlist and do your best impression of Britney, Paula, or Madonna in your living room!

Tennis

You don’t have to be a tennis pro to enjoy the fat burning benefits of tennis. Grab a spouse or grab a friend, get your racket and get thee to the nearest tennis court! Just keep the ball in play and the cardio will help you burn calories while swinging the racket will help tone those abs. That’s what I like to call a win-win!

You can take breaks for water as you need them, and you’ll have another reason to go shopping when your current tennis skirt gets too big!

Jump Rope

I remember when I was a kid (not that long ago) girls would jump rope for hours on end. Alone, together, in groups, they were always jumping rope. Turns out those girls were having fun and burning fat. The best thing about jumping rope to lose fat is that you can do it at home. Clear some space in the living room or take to the backyard for your daily workout.

If you don’t have a jump rope, “borrow” one from your kids! Just kidding, spend a few bucks on a weighted jump rope for a more efficient fat burning workout. Fifteen minutes of jumping rope can burn more than 200 calories, so imagine the possibilities if you jumped rope 30 minutes a day, 3 days a week? Admit it, you’re smiling already!

Exercising, while definitely an obligation, doesn’t have to be a chore. If you’re having fun with your physical activity, you’re more likely to keep it up. The best thing about these fun fat burning exercises for women, is that you can grab a partner and chat (but not too much) while you burn.

Stay consistent with your frequency, that’s the key to successful weight loss and fat burning, but feel free to try different things. Go jogging one week, and dancing the next and see what you like best.

Just remember that weight loss requires consistent exercise, a can-do attitude, and eating for weight loss!

For more information on weight loss and fat burning exercises, check out our review of the Fat Burning Furnace.

Thighs can be a problem area, for women especially. Like the abdomen, this is one of the last places that you would lose fat.

[Whether you want to run, play tennis or strut your stuff on the catwalk, thigh firming exercises can help!]

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!

the flamingo-thigh exercise

#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.

There is nothing better than to stash useful things around your house, but completely out of the way. They are there when you need them but don’t annoy you by lying around in your moving space.

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.

Biceps are a glorified part of the body. If you have them, you’re tough stuff. Many own them with pride and many are looking to achieve them with the best bicep workout.

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.

If you are looking to put a little excitement into your workout routine, gym ball exercises will do the trick!

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.

Smoothies have their own little groupies. There are people who swear by them.

Although I don’t think that smoothies are the best thing besides indoor plumbing, a good strawberry smoothie recipe can be a good addition to any calorie restricted diet.

[There is nothing more refreshing than fresh fruit on a hot summer day! Fruit can provide your body with lots of filling fiber and natural sugar.]

Read more to learn how to make delicious strawberry smoothie recipes for your diet…

Now I know that a plain old strawberry smoothie probably doesn’t get your mouth watering but I’m about to open up a whole other smoothie world for you that you may not have been aware of.

Smoothies are so versatile. They are portable, drinkable, and quick to prepare. All you need is a good blender and you are set!

Before I tell you about all the tasty things you can add to your strawberry smoothie recipe, I want to tell you first of all, why you should be interested in making a smoothie in the first place.

Why Smoothies Can Help you Achieve Your Weight Loss Goals

Whenever I make a smoothie my eyes are bigger than  my stomach. I take a tall glass and fill it to the brim with sweet smoothieness and everytime I’m drinking and about half way down the glass I get full.

Why?

Well, fruit is a naturally filling food. Depending on which you choose to blend together, you can have soluble and insoluble fiber that will make you feel full quicker and keep you feeling full for quite some time.

Also, once you really get good at smoothing (is that what you call it?) you can experiment with all sorts of good flavors, including nuts, extracts, and vegetables.

Smoothies provide a good amount of water for your hydration levels. Another important point about why smoothies are good for your diet is that they provide you with plenty of natural vitamins and minerals. These three together guarantee you a full tank of energy for the day, which is why I like to have a smoothie for breakfast but it is a good choice for any time of day.

Smoothies, when done right, can be a low calorie meal that will help you control cravings and reduce your appetite through the fiber and sugars that you are giving your body.

In Thailand, smoothies are available at marketplaces and street corners. Doesn't this look delicious?

Great Additions to Your Strawberry Smoothie Recipe

So let’s take that plain old boring strawberry smoothie and give it pizzazz.

The Creamy

To make your smoothie creamy you can add low fat yogurt, skim milk, or even an ounce of neufchatel cheese. Be careful with your servings here, you want to keep the calories to a minimum.

Good Choices of Fruit

Strawberries, of course, are a great choice, as well as other berries because they have a high amount of pectin and antioxidants.

Bananas can also make your smoothie less acidic and are a great source of potassium.

Kiwi, mango, guava, and other exotic fruits add a good flavor and keep things interesting.

Grapes, apples, and oranges are good sources of juice and sweeten up your smoothie nicely.

Additional Nutrients

If you can think outside the box and try new mixtures, there is no limit to what you can get out of your smoothie.

For my strawberrie smoothie recipe I like to add ground flaxseed ( for healthy fats), oatmeal, and peppermint.

You can add vitamin dense green spinach, carrots, squash, avocado, ginger, protein powder, and natural almond butter.

For no additional calories, you can add vanilla, cinnamon, green tea, rosewater, and any dessert spice like nutmeg.

You can also use the fruit and vegetable juice mixtures to add veggies if you have a hard time finding out how to blend them.

Smoothies are pretty convenient overall. This strawberry smoothie recipe shouldn’t replace your diet but it can be a great addition to it.

Use them on days that you don’t have much time to cook or need to bring something with you. They are definitely a better choice than the rest of the convenience foods available.

Looking for a great way to make your body shed fat? Check out our review of Eat, Stop, Eat here.

When it comes to exercise, this is the question we get the most at TFLA:

“What is the best six pack exercise that I can do in a short amount of time that will get me results?”

I don’t want to discourage anyone, but a six pack is one of the last things you achieve during your quest for a fit body. The stomach is the most difficult place to lose fat, and usually the last place for both men and women.

But it can be achieved and you will LOVE having a six pack. The sense of accomplishment along with the swiveling heads at the beach are well worth the effort.

[Now, I know you are all dying to get a six pack like this guy! The wonders of a magic marker, eh? I'm thinking this guy drank a little too many six packs.]

To read more about the best six pack exercise keep reading…

High Intensity Interval Training, or HIIT, has been proven in numerous studies to burn virtually pure body fat. To put this into effect in your six pack exercise routine, you can choose from a variety of methods.

There is the Tabata Method, which is brutally intense but very effective. It is used by athletes all over the world to shed body fat and increase the aerobic capacity, not to mention boost your metabolism through the roof!  This is a 4 minute workout of 20 seconds of cardio as hard as you can go followed by a 10 second rest repeated eight times.

If you can’t handle the Tabata Method just follow a simple rule of having atleast a third of your exercise in high intensity. So if you jog for 2 minutes you must sprint for one minute and keep that cycle going for the rest of your six pack exercise workout.

Complex Bodyweight Exercises for Six Pack Exercise

Are you currently doing any bodyweight exercises in your strength routine? Can you spruce things up by making them a little more complex? What do I mean complex?

Don’t worry. I don’t want you to be thinking too hard during your workout. What I mean by complex is a move that uses more than one muscle group to perform.

A good example of this would be the squat. An even better example would be a squat thrust.

By using more than one muscle group in your strength training you are burning more calories and engaging your core during the entire workout.

Take our example: the squat thrust.

When you squat, you should be engaging your abs when you go down, when you thrust the weights up, and when you come back up. If you’ve done the six pack exercise workout right, with little rest between sets, you will feel the slight burn in your abdominals.

The 5 Minute Six Pack Exercise

Thousands of sit ups are not needed for your six pack exercise. In fact, it wouldn’t help you at all. All the exercise you need to spend focusing on your abdominals is five minutes a day, three to four days a week.

It's always good to have something to work towards. You never know, you could be the next Mr. Universe!

You should also incorporate moves that will work ALL the muscles in your core, not just the upper abs, which is what thousands of sit ups would do. If you want the whole six pack you have to work the whole six pack.

Here is a good example of a quick 5 minute six pack exercise:

Hanging leg raises- 3 sets of 20 reps

Bicycles- 3 sets of 30 reps

Plank Twists- 2 sets of 20 on each side

Jack knife- 3 sets of 20 reps

This six pack exercise works the upper, lower, and transverse abs. It also works the obliques.

For more great information on how to achieve your six pack abs, see our review of  The Truth About Abs.

In a recent fat loss tip we talked about the use of intermittent fasting as a natural way for your body to burn fat. On a personal note, this strategy has become by far my most effective weight loss strategy I currently practice.

In the article, we covered just a few of the benefits of fasting including the ability to burn fat without restricting your diet to bland salads and dried-out chicken breast. The story is a simple one:

Enjoy your favorite foods without guilt or anxiety and you will lose weight.

Fasting with favorite foods can equal weight loss - just go easy on the whipped cream!

Eye brows were raised, sentences re-read, and conversations ensued. One of our readers, Al, openly questioned the whole concept:

That sounds all well and good, BUT don’t I still need to eat healthy foods to lose weight. It doesn’t make sense that I can eat pizza and hot dogs everyday, input 2 24-hour fasts, and still expect to lose weight? Am i missing something?

Here is my response to Al which I’d like to share with everyone:

<- Start of Email ->

Hi Al,

Thanks for writing.  I’ll do my best to answer your question, if you still have any questions feel free to hit me back with an email anytime.

You’re not alone for having this question and in my opinion it’s one of the biggest cognitive gaps for people trying to lose weight. Too often people equate eating healthy with losing weight, when in fact it’s not that linear of an equation.

Typically people that eat healthy happen to be more conscious of what they eat in general. Healthy eating usually leads to regular exercise and as a result people are more equipped for losing and maintaining their weight.

Let’s not forget to mention that a diet richer in fruits and veggies (fiber) leaves you more satiated and therefore consuming less calories.

However, you do NOT have to eat healthy foods to lose weight. You really don’t!

If you want your body to function ideally, to have regular bowel movements, healthy hair and skin, and the benefits go on and on and on… then YES, ABSOLUTELY please eat healthy foods – that’s why I do.

However, if you want to lose weight, then we are talking about something else entirely.

To lose weight, the #1 rule is to put your body in a caloric deficit every single day.

This means that the amount of calories that you ingest throughout the course of a day should be LESS that the amount of calories our body burns within the same period of time.

eg. Day 1:

* You eat 1800 calories.
* Between life in general and the 400 calories you burned at the gym, your body expended 2400 calories.
* End result: You are in a caloric deficit of 600 hundred calories for that day.

So with that being said, you can eat ice cream, donuts, pizza, steak dinners, mash potatoes, cinnamon hearts and chocolate cake…

BUT!

But, but, but… you still have to make sure that the calories you consume from all of these foods throughout the course of a day still leave you in a caloric deficit.

And keep in mind, if you have a CHEAT day the additional calories you consume will also have an impact on your overall caloric deficit.

So here is a perfect example:

If you go to a coffee shop, and you are trying to decide between the donut and the muffin and you are trying to lose weight, choose the donut.

Sure, you probably shouldn’t have either of these, BUT if you have to have one, 9 times out of 10 the donut will have fewer calories than the muffin.

I hope this helps.

To the future you,
Mike

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It’s through questions and discussions where learning really takes place in my opinion – we should never take anything at face value. A big thanks to our readers for continuing to share and interact here on the site and as always if you have any questions, please do not hesitate.

To learn more about weight loss with intermittent fasting, see our book review of Eat Stop Eat. Author Brad Pilon provides all the science behind the body’s natural ability to burn fat without guilting ourselves about the foods we love.

Watching the finale of Biggest Loser last night was inspiring. No need to recap, just find it on TiVO and you’ll be amazed at the transformations. But one thing that the audience should not gloss over is the end goal. As in, there is no end goal:

It’s a lifestyle!

[Congrats to Jerry Hayes for winning the at home portion of Biggest Loser. At 64, he was the show’s oldest contestant ever. He was eliminated early in the competition but continued to lose weight after the show going from 369 to 192 pounds, a loss of 177 pounds, or 47.97 percent weight loss. Look at the intensity in Jerry's face!]

If you want to burn off fat and keep it off permanently, there are a few things you absolutely must do (ie. build muscle), and a recent study from Wake Forest University has just uncovered another one.

Previous research has concluded without a shred of doubt that high levels of exercise are one of the keys to keeping fat off and maintaining your ideal weight. In this study published in the October 2008 issue of Medicine and Science in Sports and Exercise, researchers found for the first time, proof that the drop in physical activity that happens automatically during calorie restriction is directly correlated to weight regain.

Your physical activity energy expenditure (PAEE) also tends to drop when you restrict calories.

Basically, when you cut calories, you get sluggish, you move your body less, you don’t feel like exercising and if you do exercise, you do it with with less intensity.

This means that unless you intentionally counter this tendency by pushing yourself to keep active and keep up the intensity, despite your low calorie intake, your weight loss will slow down automatically as you continue with caloric restriction. Not good!

The new twist to this story is that in this latest study the researchers followed up on the subjects through the maintenance period – with 6 month and 12 month checkups.

This is significant, because most fat loss success stories are reported immediately after the weight loss phase, but you never know what happened to them afterwards.

Well guess what? It wasn’t much of a maintenance period. Almost everyone regained most of the weight.

The surprise was WHY they regained back the weight and WHO regained the most…

The drop in physical activity during the diet was directly related to the weight regain after the diet!

The researchers wrote,“The greater the decrease in physical activity energy expenditure (PAEE) during the energy deficit, the greater the weight gain during the follow up.”

“That won’t happen to me,” you say? Think again. That drop in activity usually happens unconsciously. It’s part of the “starvation response” (or “weight-regulating mechanism” if you prefer). Your body tricks you in countless ways, in order to restore energy balance and stabilize your weight.

If you believe that diet alone is the answer or that you can dial down your training, then enjoy the short-term results count the days backwards towards your old fat self!

Our readers know that we promote the two headed attack of diet and exercise for healthy fat loss. Specifically higher levels of exercise (ie. strength, interval and cardio training) with a higher intake of clean food. If you want long lasting fat loss, it is imperative not only to keep up a high level of energy expenditure (BURN calories not just cut them), but also to make a conscious effort to make sure your activity level does not drop as you continue to lose weight.

For more information about staying active like the contestants of Biggest Loser, check out our review of Jon Benson’s and Tom Venuto’s Fit Over 40. Benson describes his personal struggles with weight loss and the setbacks he endured during his quest for optimal fat loss. Sound familiar?

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 To Find A Fat Loss Program that’s right for you, click the button below: 

We all know those guys and gals who can eat what they want, barely work out, and still manage to stay more fit and lose more weight than their friends.

Why? Because they have a fast metabolism .

The rest of us? We’re left with our own jealous thoughts while we curse our genes for not being better at burning fat. But does having a slower metabolism relegate us to a lifestyle filled with weight gain and frustration?

The answer: NO .

"Sure, you’re stuck with your metabolism to some degree ", says the University of Alabama at Birmingham’s Gary R. Hunter, PhD, director of the exercise physiology lab and professor at the School of Education. "But research shows that building and maintaining lean muscle can speed it up . "

In fact, by adding lean-muscle mass (which burns about 10 to 20 times the calories per pound each day that fat does) you’re boosting your metabolism not just during exercise but all day.

How? Because it raises your resting metabolic rate (RMR), the amount of energy it takes to sustain basic bodily functions, which accounts for a whopping 60 to 70 percent of the calories you burn daily.

"Boost your RMR, and you can drop pounds and maintain a healthy weight " says Vince DelMonte, author of  Your Six Pack Quest , and contributor to Men’s Fitness Magazine. What’s more, that hike in lean muscle can help you lessen the decreasing metabolism (approximately 10 percent per decade) that comes with aging.

Sounds so simple, right?

Well get off the sidelines and try the following nutritional and exercise guidelines to kick start your metabolism and burn fat today!

1. Ditch the Amateur Equipment

Join a gym so you have access to heavier free weights . The plastic cement filled weights that you used when you were a kid are useless now. Bad weather today? Don’t worry, the gym has a roof so cardiovascular exercises are now in session.

2. You Can Still Enjoy Restaurants

Love eating out? I bet you have no idea how many calories are in some of the most common Italian entrees? Stick with small portions or splitting a regular sized salad and/or pasta at dinner with someone goes along way too.

3. Plan Today for Tomorrow

When you ate at home, preparing food ahead of time helps you stay on track . Cutting up veggies, grilling chicken breasts or boiling eggs can all be done the night before. With these staples in the fridge, you can create quick salads and sandwiches when your too busy to cook. Throw lemon wedges into your water container if it helps you avoid grabbing the usual can of diet pop .

4. Persistence and Patience

Take it easy and avoid activities that cause you discomfort at first. Build up your strength using only your body weight in other parts of your body. Once you’ve mastered the movement and you feel stronger, you can start using the recommended weights for greater resistance and building lean muscle.

5. Junk Food be Gone

Eliminating the cakes, cookies, and candies are obvious, but cream sauces and salad dressings are just as guilty. When these foods are not a part of your regular diet, it’s amazing how much room (calories) you have for different healthy foods.

Birthdays and holidays are unavoidable, but look at them as a special treat rather then falling off the wagon. Go right back to eating healthy the next day and you’ll enjoy your lifestyle that much more!

For more fat loss ideas for women specifically, check out our review of Fit Yummy Mummy by Holly Rigbsy. She outlines everything within her program from proper goal setting and mindset to a 16-week workout plan and a ready made grocery list for you.

So you think you know everything about losing fat? Sure you’ve read about every weight loss trick and exercise on our site and others, but you still look in the mirror and wonder when the skinny version of you is going to break through?

Here we take a look at three secret weight loss tips that will melt the fat away immediately!

1. Body Weight Training

Isn’t this the same thing as yoga? Only girls do this type of training!

Simply put, most body weight training is hard and tends to crush the ego of the many who try. As far as we’re concerned, if you can not work with your own body weight than why in the world are you using additional weight such as barbells and dumbbells.

It’s incredible how many attempt to use heavy weights with a limited range of motion but can’t do a set of push ups, a squat to the floor or even one chin up. Don’t get me wrong, there is definitely a place for external loading with heavy weights but not until you have the ability to master the following bench marks:

Males should aim for 1 set of 80 push ups, 1 set of 20 chin ups, 1 set of 20 1-leg squats, 1 set of 40 dips and 1 set of 20 pull ups.

Females should aim for 1 set of 40 push ups, 1 set of 5-10 chin ups, 1 set of 10 1-leg squats, 1 set of 10-15 dips and 1 set of 3-5 pull ups.

These standards will ensure a solid foundation of general fitness lead to burning fat more easily in the following stages of your exercise program. For a demonstration of the above exercises, check out the video below with Craig Ballantyne, author of Turbulence Training:

2. Change it up 

This is an extremely powerful tip to losing fat, not to mention one of the easiest tricks to ensure your body side-steps plateaus forever. For example, if you have been doing 60 minute sessions of walking, three times a week, try cycling or running once a week and only walking twice a week. After 3 weeks, change it up again and include another activity (ie. rollerblading, stairclimbing, hiking, etc.) to incorporate into your exercise regimen. This will prevent plateaus and keep the fat loss adventure exciting instead of repetitive and boring.

3. Head to the Grocery Store

If you are serious about losing weight, accept the fact that you will need to spend more time than you do right now in the grocery store. Have you ever opened the fridge for something to eat and all you found was leftovers that would require nuclear radioactive testing? Ever gone into your cupboards and discover only a few leftover bags of potato chips from last weeks Super Bowl party?

To ensure a optimal environment for fat loss you must ensure your cupboards and fridge are constantly stocked. This will mean more frequent trips to the grocery store. Throw out the empty calories that is in your kitchen right now and replace it with good stuff and keep on replacing it. Don’t ever let that supply of healthy food run low.

If you are serious about body weight exercises check out our review of Turbulence Training from Craig Ballantyne. These fat loss workouts have been featured multiple times and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week.