Stretch marks, they are those unsightly lines around…well you name the area and someone has a few there causing them great distress. The question that inevitably arises is, how do I get rid of stretch marks on my body?

{Regardless how beautiful the surrounding assets, stretch marks make you feel less…beautiful.}

There are plenty of people out there promising they have the clue to getting rid of stretch marks, but are they to be believed? Keep reading to find out how you can get rid of stretch marks.

What Are Stretch Marks?

The easiest way to understand exactly what stretch marks are, is to understand how they form. Contrary to popular belief, stretch marks do not occur solely due to rapid weight gain; they also form when weight loss occurs too quickly.

Those squiggly lines along your arms, stomach or thighs known as stretch marks don’t have to be permanent, however. There are many creams, serums, and other medical procedures to teach you how to get rid of stretch marks.

Getting Rid of Stretch Marks

The best way to get rid of stretch marks is to begin treating them as early as possible. You’ll know the beginning stages of stretch marks because they are darkest early on, but exactly how dark will depend on your skin color. During the early stages, getting rid of stretch marks is easier because this is when they best respond to treatment.

But, what treatments are best for getting rid of stretch marks?

Creams

If you want to know how to get rid of stretch marks at the earliest possible stage, look for moisturizing creams that contain cocoa butter. These creams keep the skin hydrated so it’s more pliable to stretch mark treatments. Pure cocoa butter sticks, found is most pharmacies, is the best method to make sure you’re getting actual cocoa butter rather than some cheap knock-off.

The problem many people have with using creams like Revitol to remove stretch marks is that it requires several applications throughout the day, but it’s a small price to pay to look in the mirror without disgust, no?

Creams that claim to get rid of stretch marks have not been proven to work in the later stages of stretch marks, so you may want to look into other methods if you’ve missed the early stage.

Medical Treatments

Depending on your budget and how visible your stretch marks are, you may want to consider other methods of stretch mark removal. Glycolic acid is one treatment that boasts of rejuvenating powers by increasing the amount of collagen your body produces. Glycolic acid treatments for getting rid of stretch marks are administered by a dermatologist, and can cost as much as $100 per treatment.

Another popular treatment for those seeking to learn how to get rid of stretch marks is microdermabrasion. This polishing treatment is often used by men and women with older, white stretch marks, that are the most difficult to disappear. This procedure is administered by blowing crystals on to the areas affected by stretch marks and then removing the crystals and dead skin to stimulate the growth of new skin.

Although nothing will ever remove 100% of visible stretch marks, many turn to laser treatments to get rid of stretch marks. There are several types of laser treatments available to reduce the visibility of stretch marks, some remove the color in the stretch marks while others change the color so stretch marks blend into your skin.

If you really want to use laser surgery to get rid of stretch marks, you should know that the most common laser treatments are expensive—ranging from $200 to $1000 per treatment—and none have been medically proven to completely remove the appearance of stretch marks.

The best way to learn how to get rid of stretch marks is to simply avoid losing or gaining weight too quickly. For pregnant women and adolescents this may be difficult, but for the rest of us this can be most effective. Read our review of Fat Burning Furnace so you can learn how to lose weight gradually for the long-term.

When it comes to dieting and healthy eating, our eyes are often much bigger than our stomachs. Gigantic portions have convinced us that ‘healthy eating’ is tantamount to starvation and put us at a disadvantage when it comes to reducing body weight.

[Watermelon is light on calories but this is too much food for one little guy!]

The good news is that an 1,800 calorie diet will help you lose weight and leave your tummy feeling satisfied at the end of the day. Keep reading to find out how an 1,800 calorie diet can help you do things fad diets never have.

Why 1,800 Calories?

The simple answer is that an 1,800 calorie diet gives you plenty of energy to make it through your busy days, while also allowing enough of a calorie deficit so you can lose weight. Regardless of your current weight or goal weight, an active adult can lose weight or successfully maintain their current weight on an 1,800 calorie diet.

There is one exception to this 1,800 calorie diet rule, however. Shorter individuals that lead relatively inactive lives will need to consistently eat less than 1,800 calories each day to experience weight loss and keep it off. I know, I know; this seems like a torturous way to lose weight but it isn’t. Our obsession with Super-sized this and Double XL that has made us believe than an 1,800 calorie diet will lead to sunken eyes and loose skin, but 1,800 calories is plenty for active adults eating for sustenance rather than sport!

The biggest weight loss bonus of all is that 1,800 calories has thismuch room for snacking, so you’ll have to be very creative to cheat!

An 1,800 Calorie Day

The best way to make an 1,800 calorie diet work for weight loss is to eat 3 well-balanced meals every day. Every meal does not need to contain meat, just be aware of other sources of protein so you get enough each day. An 1,800 calorie diet means each meal should be no more than 500 calories per meal—this gives you room for 300 calories in snacks.

Looking for easy recipes under 500 calories? Click HERE! 400 calorie dinners can be found here.

[Steak & potatoes is still an option on 1,800 calories...as long as you control your portions!]

The beauty of an 1,800 calorie diet is that when you do have cheat days, you can make up for it any way you choose. Splurged on lunch with the girls? No problem, have a light salad for dinner. Had a great day of healthy eating and need a reward? Feel free to have a tasty but calorie conscious dessert!

Calorie Counter

Ok so, no one wants to become that person. We’ve all seen them, stopping in the middle of every single aisle to check the nutritional label. It’s annoying and they happen to be in your way, thank you very much, but those annoying people have the right idea.

The only way to take charge of your weight loss efforts and stick to an 1,800 calorie diet is to know how many calories are in your foods! Your weight loss depends on you making an appropriate serving size for your meals. Controlling portions is key to consuming 1,800 calories each day,

If you’re ever curious how many calories are in your favorite foods, check out TFLA’s calorie section! We’re adding new foods every day and we’d love your input!

Losing Weight on an 1,800 Calorie Diet

Losing weight on 1,800 calories doesn’t mean you’re starving. In fact, it probably means you’re well fed rather than overfed with plenty of energy to put in a full day of work and get a regular workout. Which brings me to part two of losing weight on an 1,800 calorie diet: EXERCISE.

Without regular exercise—regular meaning 3 days at the absolute minimum—you will still lose weight, but it will take a lot longer. Minimal exercise is ok on an 1,800 calorie diet if you’re just trying to maintain, but significant weight loss requires regular cardio and strength training. Maybe you’d enjoy interval training more or sports as your exercise, it doesn’t matter honestly, as long as you exercise.

Obviously if you want bigger muscles or more defined muscles you’ll focus more on your exercise regimen. However if weight loss is your goal for choosing an 1,800 calorie diet, then choose physical activities that you can perform and that provide at least some enjoyment.

You don’t have to love working out to have successful weight loss…but it’d sure help if ya did!

Looking for a fat burning program that you and your spouse can do together? Read our Fat Burning Furnace review. Rob and his wife shed the weight by focusing on two important factors: diet & exercise…and look at them now!

Few foods bring as much comfort and smiles to people as soup. Soup made you well when you were sick as a kid, and today it warms you when the days are cold. But did you know that low fat soup recipes can also help you shed excess weight?

[Low fat soup is the perfect way to end a day that starts like this!]

Creating low fat soup recipes for weight loss will channel those feelings of warmth and comfort, while also leaving your tummy pretty satisfied for not very many calories. Keep reading to create your own low fat soup recipes for weight loss!

Broth

The key to keeping the fat content low in your soup is the broth. Store bought broth–whether chicken, beef or vegetable—is often packed with salt and fat. Even low sodium versions of broth have as much as 850mg of sodium per cup, which doesn’t really count as ‘low sodium’.

Creating low fat soup recipes for weight loss means finding ways to make your own low fat soup broth. Bone-in chicken works well to create low fat soup recipes because it gives you all the flavor of the chicken without the calories. Even a pot with vegetables and herbs—sometimes called aromatics—and water will create a tasty low fat soup broth. A low fat broth is a major component in a low fat soup recipe.

Creating low fat soup recipes begins with homemade broth which has practically no calories, which is a great way to start any soup!

Vegetables

Low fat soup recipes for weight loss should contain an abundance of vegetables. One of the reasons soup is so great for weight loss is that it’s an easy way to work tons of vegetables like peas, carrots and green beans into your diet. Create low fat soup recipes by adding enough vegetables so you get 1 to 2 servings of vegetables per bowl of low fat soup.

{There are so many low fat soup recipes…take your pick & experiment!}

Coming up with low fat soup recipes also allows you an easy way to try new vegetables. Whether you use a bag of frozen vegetables or try your hand at creating a low fat soup recipe with fresh ingredients, a healthy serving of vegetables is essential. Low fat vegetable soup recipes leave you feeling very satisfied after just one bowl and very little calories.

Herbs & Spices

Creating low fat soup recipes requires you to get acquainted with the herbs & spices section of your produce aisle. Herbs like rosemary, thyme, oregano and basil are packed with flavor and add almost no calories to your soup. When you need flavorful low fat soup recipes for weight loss, you need fresh or dried herbs and spices.

Spices like cayenne and paprika also provide heat and flavor to low fat soup recipes without adding much in terms of calories, fat and sodium. Herbs and spices provide you with an easy and cheap way to make low fat soup recipes that taste good.

Cold Soups

An easy way to create low fat soup recipes in summer is to try your hand at cold soup. Whether it’s chilled soup with melon and cucumber or a cold tomato-based gazpacho, cold low fat soup recipes are a great way to keep the calories low in summer.

The key to keeping cold soups low in fat is to keep an eye on the ingredients. When you need dairy to make your cold soup perfect, choose low or zero fat ingredients like Greek yogurt.

Cool Cucumber Soup
Serving size: 5    Calories per serving: 50 Fat per serving: 0.1 grams

Ingredients
2 cucumbers, peeled & chopped
1 bunch of scallions, chopped
1 garlic clove, chopped
¼ cup mint, chopped
¼ cup parsley, chopped
2 cups nonfat Greek yogurt

Directions: Add cucumber and onions to blender and run until blended. Add mint, yogurt and parsley to blender and mix until well blended. If necessary thin with coconut milk or nonfat milk. Chill for 1 hour and serve in small bowls.

As you can see, creating low fat soup recipes for weight loss requires a little bit of effort on your part. Pay attention to nutrition labels so you know what’s in your food, and make your soup is as fresh as possible to reduce additional calories and fat from additives and preservatives.

Find out more about creating low fat soup recipes for weight loss by reading our review of The Diet Solution Program by Isobel De Los Rios.

Most diets on the market today cater to the fairer sex, who’s under more pressure than ever to be thin and stay thin. Diets for women often fail because they don’t adequately address the underlying reasons for the weight gain.

{The reason most “mainstream” diets for women fail is they don’t help you stop the behaviors that lead to YOUR weight gain. All weight gain is not equal!}

The science behind most diets for women is based on half-truths that simply sound compelling to a desperate dieter. When you peel back the layers on some of the most popular diets for women, you’ll see that it’s nothing more than a fad wrapped up in science and calling itself legitimate.

Keep reading to find out why diets for women tend to fail so often.

Lies

At the risk of sounding too harsh, I’m just going to put it out there that many diets for women fail because they are flat out lying. Eliminating steak from your diet or drinking nothing but lemonade for weeks might help you lose weight today, but about tomorrow and the next day, and the day after that?

Many of these diets for women fail because they aren’t honest about what is really needed for weight loss. You need to burn more calories than you consume to create a calorie deficit, which is required for weight loss to occur. If your goal is to lose 1 pound each week, you need to find a way to burn 3,500 calories per week. Maybe some of these fad diets for women will help you achieve that goal, but what happens in a few months when you’re sick to death of a high protein-low carbohydrate diet?

Magic Foods

Another reason diets for women fail women is because they always promise more than they can deliver. There are foods that burn fat you can eat that will help with weight loss, but there are no “magic” foods that when eaten will mysteriously melt away excess fat. If you want to lose weight, eat foods for fat loss instead of zero calorie and fat free foods.

{Wouldn’t it be great if you could just stop eating chocolate and POOF! Off comes the weight?!?}

The truth is that the only “diet” that guarantees weight loss is a well-balanced diet that includes good carbs, lean protein (in moderation), fresh fruits & vegetables, and of course fiber! These are the only so-called magic foods that will help you lose weight and keep it off.

Pills

While we do live in a particularly pharmaceutical age, pills cannot solve all problems. So many diets for women come in pills that are filled with miniscule amounts of ingredients that do contribute to weight loss, if consumed in appropriate doses. Green tea pills are among the most popular diets for women because the weight loss benefits of green tea are well known and very well documented.

These diet pills for women however, rarely list how much of each ingredient is contained in each capsule so you have no idea if these pills are working. Furthermore diets for women that include pill popping often come with side effects that greatly outweigh any benefits. Diets for women often fail because these pills are nothing more than capsules of false promises.

Exercise

One of my biggest pet peeves about diets for women is how so few of them focus on the importance of regular exercise to weight loss and overall health. While I do admit that overeating is the #1 contributor of weight gain, eating less isn’t the ONLY solution to that problem. Exercise not only helps burn off fat and build muscle, it also keeps your heart healthy and other illnesses at bay.

With so many women performing double even triple duty as homemaker, breadwinner and soccer mom extraordinaire, it’s more important than ever that they take control of their health and well-being, something most diets for women pay little attention to.

Confidence

Losing weight is about more than just looking good; it’s also about feeling good too. Many diets for women fail because they only remind women of how much they want to look good, rather than how shedding excess weight will contribute positively to their lives.

Losing weight is about your health and quality of life first and many of these diets for women fail because they don’t understand that fact. Losing weight and getting healthy is something a woman should do for herself and her family and loved ones who rely on her to be there for them.

Forget about these diets for women that don’t work. Learn how to really break your addiction to food by reading our Eat Stop Eat review.

Most people think that losing weight requires you to pretty much starve yourself. Unless you eat like its Thanksgiving everyday, nothing could be further from the truth.

[Unless you eat like this every day, you won't starve on a 2,000 calorie diet.]

Eating for weight loss means limiting caloric intake to create the calorie deficit required for weight loss. Keep reading to find out how to lose weight on a 2,000 calorie diet!

Know Your Food

Losing or maintaining weight on a 2,000 calorie diet requires you to know what you’re putting inside your body. The first thing you need to know is how many calories are in the foods you eat. If you love to grill burgers, find out how many calories are in a burger so you know how frequently they’ll be allowed on a 2,000 calorie diet.

Losing weight also requires you to actually read the nutritional labels. Most labels give information based on a 2,000 calorie diet so you can see how much salt and fat from calories you consume. Information such as this is crucial to weight loss and it’s provided on the outside of most foods. Can’t get easier than that, can it?

Pay Attention to Serving Sizes

The biggest mistake you can make on a 2,000 calorie diet is ignoring serving sizes on food labels. The money has been spent on the ink so you may as well glance at it. Adhering to serving sizes will make sure you consume no more than 2,000 calories a day. Measure your pasta—even whole grain pasta—before tossing it in the water because those calories really add up.

[Weigh your pasta to exact measurements to stick to a 2,000 calorie diet.]

You’ll notice that living on a 2,000 calorie diet isn’t as difficult as you thought once you listen to the labels. Just because it seems like it’s not enough food doesn’t mean its not. Your 2,000 calorie diet will be much easier with measuring cups & spoons and a kitchen scale. Measuring your meat before you cook it will help you save so many calories you’ll smack yourself for not doing it sooner!

Watch Out For Fat

A diet that’s high in fat will do nothing to help you stick to a 2,000 calorie diet. One gram of fat has 9 calories so paying attention to how much of your daily calories come from fat will help you cut down on calories. Reducing your fat intake will help with fat loss and overall health.

Exercise

A 2,000 calorie diet allows a normal size human enough food to keep energized throughout the day without making you sluggish. The best way to lose weight on 2,000 calories is regular exercise. Burning 3,500 calories per week will allow you to lose 1 pound a week for healthy weight loss and the only way to create that kind of deficit healthilyis to burn it off!

Whether you prefer a game of soccer or interval training or weight lifting, regular exercise is vital to weight loss. And those of you out there who consume way more than 2,000 calories currently will experience a lot of weight loss initially as your body adjusts to not overeating. After a few weeks, you too will notice an average weight loss of about 1 pound per week.

[Running...its a great excuse to hit the beach!]

How you get your exercise and how frequently you workout will determine how much weight you lose on a 2,000 calorie diet. But remember that just to lose one pound you have to lose 3,500 calories, which is an average of 500 calories per day.

Before You Begin

Starting a new way of eating can be difficult, especially when you still crave food that’s bad for you. But a 2 or 3 day fast can help you break your addiction to food and give you a great chance to experience long lasting weight loss.

Don’t take my word for it, read our review of Brad Pilon’s Eat Stop Eat!

Eating for weight loss is easier than you think if you’re willing to put forth a little effort. If your idea of dealing with weight loss is to ignore food and it hope it becomes less problematic, then healthy eating might be slightly more difficult. Approaching food head on is the best way to eat for weight loss.

[Ignoring your problems with food won't make them go away.]

Coming up with healthy meals is usually the most difficult and time-consuming part of weight loss. Use our healthy dinner ideas and that part will become a whole lot easier!

Healthy Dinner Idea #1—Lighten It Up

Creating a healthy dinner doesn’t always mean you have to stop eating all those dishes you love so much. By replacing a few high fat or high calorie ingredients, you can still enjoy your favorite dishes without feeling guilty or killing yourself at the gym.

Lightening up your dish is a healthy dinner idea that you’re likely to stick with because you don’t feel deprived. Take those steak tacos you love so much and make them chicken or fish tacos instead and you’ve created a healthy dinner idea that lets you eat the foods you like while you lose weight.

Doing it this way makes weight loss feel more like a lifestyle change and less like a punishment for putting on a few pounds.

Healthy Dinner Idea #2—Go International

When I first began my own lifestyle change it took a few months before I was completely out of healthy dinner ideas. I went back to the old but reliable baked protein and steamed vegetables dinner for about 2 weeks and then I discovered a simple way to keep my healthy meals interesting. By adding a few teaspoons of curry powder to my chicken and vegetables and cooking them together, I was able to make those boring combinations full of unique flavors without piling on the calories.

[Turn that mundane chicken & veggies into an international meal worthy of weight loss!]

Take those boring healthy dinner ideas you have and add an international flavor that will please your palate. Make that boring but healthy chicken burger, an exciting chicken fajita burger packed with onions and peppers instead of cheese and mayo.

Healthy Dinner Idea #3—Herbs & Spices

Salt isn’t the only way to add flavor to a dish, contrary to what your grandma may tell you! You know that incredibly green section of the produce aisle? Well that is where you can add tons of flavor to healthy dinner ideas without adding junk that someone trying to lose weight doesn’t need.

Let’s talking Italian food for a moment. The reason tomato/pasta sauce tastes soooooo good is because of herbs like oregano, thyme, marjoram and parsley. For relatively few calories, these herbs can really add flavor to healthy dinner ideas that sometime lack flavor. Eating healthy doesn’t mean tasteless food, it means looking to something more than salt, seasoning salt or garlic salt to season your dishes.

Another great thing about herbs and spices for healthy dinner ideas? Experimenting with herbs and spices will allow you to create tons of tasty healthy dinner ideas with an international flair (see No. 2)!

Healthy Dinner Idea #4—Salads Are Your Friend

Some reckless dieters out there (you know who you are) have given salads a bad name by nibbling on lettuce and nothing else, then complaining about starvation. Salad is a great way to lose weight, but it isn’t the only way. Salad is a healthy dinner idea that will allow you to indulge on a few of the things you love.

Personally I use salads as healthy dinner ideas when I really want something I probably shouldn’t, like garlic bread. A salad with a grilled chicken breast half and maybe some tomatoes, olives and cucumbers allows me to enjoy a nice slice of garlic bread on the side and satisfy a bad carb craving without being gluttonous. Feel like having steak and blue cheese for dinner? Put it on a bed of lettuce to reduce the calories and bon appetit!

[Savory steak with a delicious sauce tastes just as good on romaine or arugula, and it greatly reduces calories!]

Healthy dinner ideas don’t require you to be Rachael Ray in the kitchen. Simply think about all those fatty, high calorie and sugary foods that you used to eat with reckless abandon (aaaah, the good ol’ days) and find ways to make them healthy.

Now that you have tools to make eating for weight loss easier and more enjoyable, read our the Diet Solution Program review to get more information on making healthy food choices and shopping for weight loss!

We all would like to shed a few pounds, and if we could only eat a better diet with smaller portions and healthier food it could totally happen…right?

[Hoodia Gordonii is a good idea if THIS is your idea of a healthy diet.]

Well that’s the claim made by Hoodia Gordonii Diet Pills. This “all-natural” appetite suppressant will make you lose weight without feeling hungry. Sounds about as good as getting six-pack abs without working out.

So, keep reading and see if the Hoodia Gordonii Diet Pill will be the cure for your weight loss blues.

Hoodia Gordonii–The Basics

Any research you do about diet pills with Hoodia Gordonii will inevitably tell the long story of the cactus-like plant from which Hoodia Gordonii is derived. It is said that many South African men eat the stems of Hoodia plants to reduce hunger during arduous hunting tasks. This is a great story, but tells nothing of the effectiveness of the Hoodia Godonii Diet Pill.

The basics of how this pill works are simple. The plant extract in Hoodia Gordonii Diet pills suppresses the appetite so you don’t feel hungry, and therefore reduces the amount of calories you consume. What Hoodia Gordonii doesn’t do, is help you create the all-important calorie deficit, without which weight loss cannot occur.

The Science Behind Hoodia Gordonii Diet Pills

When in doubt about the effectiveness of a diet pill, the answer is usually found in the studies–or lack of scientific studies. The makers of Hoodia Gordonii, Phytopharm, have anecdotal evidece taken from 18 medically obese subjects, but none of the tests have been randomized or controlled–two factors that determine the veracity of a study.

The study conducted by Phytopharm did not under go a peer review process, so the quality and truthfulness of the results cannot be evaluated. However this anecdotal evidence did indicate that the obese subjects did reduce caloric intake by 1,000 calories each day.

I’d like to know, however, if that 1,000 calories created the deficit they required for weight loss. Hmmmm….

[This little cactus-looking plant is the main ingredient in Hoodia Gordonii, but the verdict is out on effects from long-term use.]

Does Hoodia Gordonii Diet Pills Work?

Anecdotal evidence suggests that Hoodia Gordonii is effective for suppressing the appetite, but no hard science studies back up this claim.

Hoodia Gordonii Diet pill manufacturers indicate that 1,000mg of Hoodia Gordonii are required daily for effective weight loss. The pills made by Phytopharm are 500mg per capsule, but many Hoodia Gordonii Diet pills on the market contain just 100mg per capsule. That’s 10 capsules a day just to experience minimal, healthy weight loss.

Suppressing the appetite will most certainly help you consume fewer calories, but unless you’re aware of HOW MANY calories you eat each day you won’t know the “magic number” you need for weight loss.

The problem with diet pills like Hoodia Gordonii is that they never teach you how to lose weight, they simply offer you pills that allegedly do the hard work for you. Unless you’re willing to take Hoodia Gordonii until you reach your ideal body weight, the safe conclusion is that it is ineffective for long-term weight loss.

If you’re not satisfied within the first 90 days, Phytopharm offers a money back guarantee.

Hoodia Gordonii Side Effects

The creators of Hoodia Gordonii Diet pills claim the pills are organic and without any short or long-term side effects. They furter state that their appetite suppressants will not cause dependency.

All of these claims MAY be true, but since no peer-reviews have been done, we only have their word for it.

How Much Will Losing Weight Cost?

Because there are dozens of companies out there selling diet pills with hoodia gordonii, it can be difficult to determine who’s for real and who’s got their sights set on your pocketbook.

Hoodia Gordonii Diet pills made by Phytopharm claim to be organic and made from pure hoodia gordonii extract.A bottle of Hoodia Gordonii Absolute, which contains 60 capsules costs about $60 plus shipping & handling.

[If pills could solve your weight problems, the world would be perfect...]

TFLA Says About Hoodia Gordonii…

It may be tempting to give diet pills like Hoodia Gordonii a try, especially when there are no established side effects. Unfortunately these pills promise to do things that you’ve been unable to. It promises to suppress your appetite, but many obese & overweight people eat when they aren’t hungry anyway.

Don’t believe me? A 2004 study found that overeaters who are obese share similar “lack of control” traits found in drug addicts. How will an appetite suppressant supress an urge that strong?

As tempting as it is to try, you already know that nothing works for weight loss as well as a balanced diet and regular physical activity. So unless Hoodia Gordonii has a pill that cooks meals for you and encourages you to work out, it is not a diet pill you should take.

If you really want to know how to break your addiction to food, read our review of Eat Stop Eat. All problems cannot be solved in a pill bottle, as evidenced by our stellar review!

Whether your goal is to just burn fat or to burn fat AND build muscle, strong shoulders are vital to achieving that goal. The shoulders are often ignored by women afraid of gigantic shoulders or men simply looking to slim down, but that is a mistake.

[With this basic shoulder workout you won't need shoulder pads to look good.]

Successful weight loss requires workouts that work all the muscles equally so they are strong and less susceptible to injury. Read more to find out how a basic shoulder workout can give you strong shoulders and back without the bulk!

Shoulder Anatomy 101:

In order to make sure you’re getting a proper shoulder workout, you need to know the various parts that make up the shoulder. There are four parts of the shoulder. The medial deltoids, which are side deltoids, help raise your arm up sideways like during jumping jacks.

At the front of your shoulder is the anterior, or front, deltoid. The anterior deltoid is used most when you lift your arms straight up, as though you were performing raises. These muscles are most active when you perform any pushing motion from push-ups to pretty much any chest exercise.

The posterior, or rear, deltoids help you bring your arms towards the back from shoulder level. The posterior deltoids get the most work during exercises for the back.

[A basic understanding of shoulder anatomy will help you know when you're in pain and when the workout is...working!]

The trapezius, sometimes referred to as “traps” by those who love to work on’em, is the muscle we most associate with the shoulder. Located at the base of the neck and the “top” of the shoulders, the trapezius is most worked during back exercises. The upper portion of the trapezius is considered the upper shoulder and this part of your body helps you maintain indifference by shrugging your shoulders.

Basic Shoulder Workout

A basic shoulder workout should help strengthen shoulder muscles for basic functions. Once you’ve achieved this, then you can worry about getting bigger or better toned.

Standing Dumbbell Shoulder Press (Iso-lateral)

The standing dumbbell shoulder press should be part of any beginner shoulder workout because it’ll solve the age old problem of one arm being stronger than the other! Another added benefit of the iso-lateral shoulder press is that you can focus on making sure your arms and shoulders have equal strength.

To Do: Start by standing with your feet touching, facing a mirror if it’s possible. Beginning with your left hand (or non-dominant hand for you lefties) hold the dumbbell at a 90 degree angle out to your side with palms facing forward.Push the dumbbell to the ceiling and return to starting position. Do at least 2 reps of 15 on each hand.

TIP: Keep hips & shoulders even throughout each movement and don’t forget to keep your core tight.

If this isn’t difficult enough, try a standard dumbbell shoulder press.

Y Press w/Dumbbells

The dumbbell Y press gives your deltoids a different workout than the shoulder press above, which makes it a great shoulder workout for those of you with past injuries.

To Do: Start with your core and glutes tight to avoid shoulder or back injury. Stand with a dumbbell in each hand and your arms in a 90 degree angle like the shoulder press. Press the weights outward until your arms form a Y shape, hold for a moment and return to starting position. Do 3 sets of 12-15 reps.

Upright Rows w/Barbell

Upright rows are a good shoulder workout to help strengthen your medial deltoids and traps when done correctly. If you’ve had shoulder injuries or pain in the past, don’t continue if the pain re-occurs.

To Do: Take a barbell using an overhanded grip and keep your hands shoulder width apart or closer. The barbell should not lean on anything but YOU to perform the upright correctly with a barbell. Leading with your elbows lift the barbell as far as you can, or until the bar is underneat the chin. Hold for a moment and return to starting position. Do 2 sets of 10-15 repetitions.

Front Raise w/Dumbbell

No shoulder workout is complete without the front raise to work the anterior deltoid. Unlike push-ups, the front raise allows you to work the anterior deltoids without straining wrist or ankle muscles.

To Do: Standing straight with your feet approximately shoulder-width apart, hold a pair of dumbbells with an overhanded grip at your sides. Inhale as you lift the weights outwards until your wrists are level with your shoulders. Hold for a moment and exhale as you lower dumbbells to starting position. Perform 3 sets of 10-12 reps.

TIP: To maximize your shoulder workout perform front raises with both arms at the same time.

So you see, you don’t have to have a huge upper body to find a shoulder workout that works for you. You know where the shoulder muscles are and what they do, now all you have to do is work them!

Maximize your shoulder workout and all other physical activity by reading our Turbulence Training review. Learn to burn off the fat while maintaining that physique you know is hiding underneath!

Scientists say that your brain is one of the most complex structures in the universe with trillions of cells and neurons interconnected in a network allowing your body to function, heal, and recreate subconsciously. The brain is connected to the rest of your body through your spine and nervous system. Your spine is your LIFELINE.

Look well to the spine as the cause of disease

-          Hippocrates, the father of modern medicine

A fundamental predictor of health and lack of health is how well your spine is functioning. Determining how your spine is positioned and performing tells you whether you are in a state of health or in a state of dis-ease (a precursor to disease).

Checking Out Your Spine

Two primary methods of assessing your spine is posture and X-ray.

Posture

When you look at a person from the front, their spine should be straight. The head, shoulders, hips and feet should line up if we were to draw an imaginary line dissecting all those points. From the side the ears should line up with the shoulders (assuming the shoulders are not rolled forward) and the shoulders should be back over the pelvis.

Abnormal Posture

Your spine and posture are abnormal if any of the following observations are made: (This is a good way to screen yourself your family and friends)

-          The head is either shifted, rotated, tilted or a combination of the three in one direction

-          The head is shifted forward in front of the chest and shoulders

-          One hip is higher than the other (indicating the possibility of misaligned or abnormal spine or anatomical/functional short leg)

-          One shoulder is higher than the other, or rotated forward or backward

-          The whole upper part of the body is shifted to one side

In any of the aforementioned scenarios, your central nervous system is experiencing interference and/or being damaged.

X-ray

After observing your posture from the outside a more accurate method of assessing the condition of the spine is by X-ray.

As we mentioned earlier, the spinal bones (vertebrae) should be straight and NOT rotated or shifted. When viewed from the side the spine is to have 3 flowing curves in the neck (cervical spine), mid back (thoracic spine), and lower back (lumbar spine).

The most important of these arcs is the one in your neck for several reasons. For one mental life impulses flow from the brain through the brain stem (mid brain) down through this part of the spine to give life to the rest of the body. Any interference, called vertebral subluxation, in this area causes obstruction of the information from brain to body and thus your central nervous system can not be truly healthy no more how much you exercise or eat right. According to Dr. Daniel J. Murphy “When this information is interfered with, a problem arises in the body.”

Later Phase of Spinal Degeneration

Poor posture of the neck  and back especially when there is forward head displacement is often accompanied by loss of the cervical or neck curve. According to Dr. Rene Cailliet of the University of Southern California this forward head displacement and/or hunchback can result in the following:

• Loss of vital capacity of the lungs by as much as 30 percent. Loss of lung capacity leads to heart and blood vascular problems.
• The entire gastrointestinal system being affected particularly the large intestine. Loss of good bowel peristaltic function and evacuation is common to forward head posture and loss of spinal curve.
• Hunchback (or hyperkyphotic posture) was found to increase the likelihood of death in Geriatrics Society.

As we can see your posture may be largely responsible for failure to achieve your lifestyle goals. So go see a doctor of chiropractic office that specializes in reconstructive care like Tree of Life Chiropractic for a consultation (which is free by the way) to see if the health of your spine is negatively impacting your diet, exercise, and/or fat loss programs.

Author’s Bio:

Nenos Damerchie is a Chiropractor in Hamilton, Ontario. He graduated with honors from the University of Western Ontario before receiving his Doctor of Chiropractic Degree from the prestigious Canadian Memorial Chiropractic College in Canada.

Dr. Damerchie operates a family chiropractic practice on the “Hamilton Mountain.”

One of the most curious things I’ve found over this past year researching and discussing weight loss  is that everyone has their own mantras, philosphies, and tactics that help them lose weight.  Some of them make sense, but the majority of them are a little extreme, and require the person to be totally “dialed in” to the process.

As much as this doesn’t suit my desired lifestyle, its important to understand that in the war against body fat, you have to do whatever works to get you to your goal… as long as its not harming you or anyone around you.  John Durfee, literally looks at fitness and weight loss as a war and he explains his strategic and tactical manifesto in this article. Enjoy!

My Fat Loss Mission
by John Durfee

The other night, I was watching TV when I came across a slew of late night ads for different exercise programs. It was interesting how each had its own goal and angle. One workout touted exercising constantly while others were focused on ‘confusing your body’ to get ripped. Being of a military mindset, I decided to design my my own workout routine. I drew on a white board:

Operation: Becoming Iron Man

Theater of War: Country of John

Situation Report:

• Insurgent forces of fat located in the Central Valley of Abdomen
• Weakening forces in the northern and southern arm and leg regions, strength dwindling

I chuckled at myself, thinking about how it looked just like the operational meetings we used to have in the Army. However, the more I looked at it, the more I started to consider it realistically. I decided to take it one step further. Eventually I had a workout plan laid out before me. I sketched it out in detail, and after ten minutes I stood back and looked at my work. The main points were as follows:

Goal: Defeat central forces of fat and regain control of the Central Valley of Abdomen region.

Time Frame: 8 weeks

My Battle Plan:

• 5 mile run twice a week (Tuesday, Thursday)
• Circuit Weights upper/lower body (Monday, Wednesday, Friday)
• Outdoor Airsoft Milsim: All day (9am-closing)Weekend: Saturday/Sunday

I thought it was worth a shot. I liked the idea that I would be reinforcing the military theme by playing airsoft and getting dressed in military gear. It added a level of seriousness to it!

The First Hump

The first week was hard. I hadn’t run in a long time, and my muscles were aching even from light weights. The weekend though, was the fun part. Instead of sleeping in on Saturday, I rose early and played airsoft at an outdoor field. Airsoft is a lot like paintball except it uses little plastic bb’s, and the guns look and feel a lot more realistic. I usually play casually every now and then, but for this routine I came with the intention of playing at full intensity. I was running around trees, sliding down hills full of loose leaves, and stomping across muddy streams for hours. I did have to take a lot of breaks, because most of the people playing were teenagers and “Old man John” had to constantly stop to catch his breath.

When I came back for the second week of exercise, I didn’t let up, I ramped up the intensity and duration of my workout sessions. It wasn’t any easier, but I was beginning to enjoy it because the rigor of the regimen reminded me of my days of active duty. Also, playing Airsoft on the weekends was a great “break” mentally that still gave me an intense cardio and strength workout. With all the running and carrying 20 plus pounds of gear on my back (as well as a 15 pound SAW machine gun), I was sweating and burning off calories like no one’s business. I know how hard it is to get into a workout and stick with it, that’s why adding in variety with a fun activity helps keep things fresh.

There is no “I” in Army

I also recently convinced my office department to do my workout regimen with me. I knew conquering a mission alone would be difficult without support. Not everyone could meet my schedule every day, but I made sure to keep prodding and reminding them about it because I desired the accountability of knowing I was to lead the exercise, which would ensure I met my goals as well. In six weeks so far, I’ve only missed a day or two. We run things like a military unit, jogging in formation and truly developing camaraderie. More of my buddies and coworkers are joining me for weekend airsoft outings, and some of them are buying better airsoft guns and gear. I daresay it even helps us in the office, we’re getting along and being more productive than before.

The Few, The Proud

Almost to the end of my 8 week goal I feel great, I’ve lost a lot of the “office weight” I gained from sitting all day, and I have more energy than ever before. I’ve added definition to my arms and midsection, and there might even be an ab beginning to show. But the best part is the fact I feel and know instinctively that I’m healthy. It’s strange, but there was a turning point where I felt that I was being pushed by my routine, rather than me having to push to do my exercise on a daily basis. My coworkers who exercise and play airsoft with me constantly salute to me when we meet in the hall. It’s funny thing, but if you can make a workout truly personal for yourself, you can definitely go farther than just ‘making gym time’

If you’re interested in my regimen, you can google “circuit weights, circuit exercises” and find one that suits your level.

With 8 weeks almost up, I have no intention of stopping, well, except to drop and do twenty!

If Airsoft sounds interesting, Airsplat has a comprehensive listing of US airsoft fields, so you can plan your next intense physical outing.

John Durfee is a Gulf War veteran and the marketing manager for Airsplat, the nation’s largest retailer of Airsoft Guns including Spring Airsoft Rifles.

There are 3 things I know to be true about eating for weight loss.

1. Eating less calories isn’t as difficult as you think, and doesn’t have to be tasteless.
2. Eating junk is way more expensive than eating healthy, and
3. Finding cheap dinner ideas to entertain your friends is much easier than you’d imagine!

Eating healthy and cheap isn’t rocket science; it’s common sense!

So far your weight loss efforts have been going great. You’ve been cutting back on your danger food for weeks and have finally learned to appreciate the taste of fruits and vegetables… eggplant what!?  You’ve dropped a few pounds and think you’ve finally got a fix on this weight loss thing…until the phone rings:  UH OH! Party Guests…

Now you have to find a way to make a meal your pals will love without stepping on all of your hard work. What to do?

THINK CHEAPLY

I know it’s contrary to the American way, but cheap dinner ideas start with, well “cheap”. Cheap (and healthy) starts with whole grains like whole wheat pasta or brown rice. Items like these are very inexpensive (less than $3 a box!) and they go a long way when you need healthy party food on a budget!

FRESH FOOD IS YOUR FRIEND

If you want a healthy and cheap dinner, hit up your local produce aisle instead of the frozen or pre-packaged food section. A pound of fresh earthy potatoes is much cheaper than a box of dehydrated potato-ish pellets (especially if you buy local!) and trust me, they taste like….potatoes! The trick here is to grocery shop for weight loss, a novel idea but one that works!

It’s true that pre-packaged food will save you some time, but processed pre-made food “products” are jam packed with sodium (more sodium than any human needs) and fats and other things that neither you nor I can pronounce.

Fresh produce is a staple in any healthy diet, and the price gives you tons of cheapdinner ideas for any night of the week!

With pre-made food you’re paying the price for someone else to do the dirty work and at the end of the day your body is the one NOT looking how you want it to. Fresh ingredients allow you to determine how much bad stuff goes in your dish and your body.

$AVE GREEN by GOING GREEN!

It’s fashionable now, whether you’re a Hollywood starlet or a former Vice President, to tout the advantages of being “green”. But finding cheap dinner ideas is much easier when you’re green.

Go green by adding a little green to your meals. Salad is healthy, tasty, and in case you missed the segment on fresh food…incredibly cheap! A nice green salad (think spinach or arugula NOT iceberg) is a great way to start any party. It’s light and tasty, and provides a little pre-filling so you don’t go overboard on your entree.

Another cheap yet healthy option that is fantastically green? Fish is packed full of the right kinds of proteins, and sustainable fish is cheap too. In a nutshell, sustainable fish allows use to eat fish without worrying that there will be no more fish left to eat later. Think fish (or seafood) such as, anchovies, tilapia, farmed catfish, Pacific cod, salmon, Pacific albacore tuna and Pacific squid.

CHEAP DINNER FOR 6 = Salsa and Tacos

SALSA

1 lb. tomatoes
1 bunch of scallions, rough chopped
1 lemon, zest & juice
1 jalapeno, finely chopped (for less heat remove seeds)
2 garlic cloves, gratedentertain your friends is much easier than you’d imagine!

Combine all ingredients in food processor. Chop until salsa reaches desired consistency. Serve with chips or veggie chips.

1/2 onion, chopped
2 lbs. tilapia, salmon or other sustainable fish
1 tsp. chili powder
1 tsp. minced garlic
Juice of 2 limes
1.5 cups brown rice
1 cup black beans
1 head butter or romaine lettuce

Combine chili powder, garlic, and lime juice with tilapia. Bake or grill for 6 minutes total. Cook rice as instructed. Brown onions until almost caramelized and stir in beans. Combine beans, onion, and rice. Serve fish in lettuce instead of tortillas with desired toppings, enjoy the beans & rice on the side. Use salsa and/or guacamole to complete dish.

Cheap Dessert: MARGARITA POPTAILS

“Poptails” are a popsicle-cocktail hybrid that’s a cheap & easy alternative to high calorie desserts and alcoholic drinks.

When it comes to dessert, it’s best to err on the side of caution. Sugar once in awhile is perfectly acceptable, but difficult not to indulge in a party setting. Instead try my favorite technique: mixing dessert and cocktails for one cheap and oh-so-delicious dish. Make these first so they have time to freeze!

Popsicle molds

1 cup sugar
1 cup fresh lime juice (zest of 2 limes)
1 lemon, juiced
4 tbsp. tequila
2 tbsp. fresh orange juice
2 tbsp. orange liqueur (if you have it, no point breaking the bank now)

Combine sugar and juices in a small saucepan over medium heat until sugar dissolves. Remove from heat and let cool about 5 minutes. Stir in tequila, orange liqueur, and lime zest. Pour into molds, freeze for at least 3 hours. Enjoy!

You’ve fed your friends, had a wonderful time, got slightly buzzed and you did it all without breaking the bank or your weight loss efforts. Who said losing weight is all hard work?

For you perfectionists out there looking for a way to maximize your weight loss and end those naughty eating habits, check out our review of the Diet Solution Program.

You’ve probably heard the term “isometric exercises” before. Maybe, you’ve always wondered what that term really means or perhaps you think you know but are a little misinformed.

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.

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.

For many people, their low calorie breakfast is an easily skipped meal of the day. We are busy in the morning, and usually late. Who invented the snooze button, anyway?

Mornings being how they are, we can easily justify skipping breakfast as a good way to cut calories out of our day, but if you are hungry there are low calorie breakfast options that will keep your tummy happy all day long.

Say your stomach is growling and you leave home without breakfast.  Let’s look at what you are setting yourself up for.

[So you skipped breakfast. You're going about your day. The first couple of hours are okay, until the secretary of the office downstairs brings up left over donuts. Next thing you know you're in a Homer size Donut coma]

Keep reading to find out how to avoid the Donut coma..

How many of you would eat the donut? Everyone except the few with a willpower made of steel. There goes your low calorie breakfast!

How many calories are in that single chocolate laden donut you inhale at warp speed? Up to 300 calories and the thing about this is that many of you will repeat this process numerous times throughout the day to keep up your energy level.

Could this have been avoided?

Low Calorie Breakfast-An Alternative To Your Mid-Morning Snack Attack

We know that a good healthy breakfast can be a hard thing to achieve. It can be a challenge to find the best breakfast cereals. We’ve spoken of the time restriction many of us have in the morning but a good low calorie breakfast doesn’t have to take a lot of prep time.

Wouldn’t you like to be able to resist the temptations that pop up throughout the workday decrease your appetite?

Wouldn’t you like to have more energy to be productive throughout the workday?

Breakfast done right can provide this for you!

The donut choice doesn’t usually satisfy the normal persons appetite and all of those calories are coming from sugar, fat, or empty calories.

Now to get down to WHAT you eat for breakfast…

There are three requirements that I make my breakfasts adhere to:

1. Fiber- A breakfast high in fiber will keep you fuller, longer. It will also keep your digestive system healthy and give you more energy.

2. Vitamins- Fruit, vegetable omelets, oatmeal, whole grain cereals; these will all provide you with a good supply of vitamins and minerals.

3. Diversity- I like to include a little natural sugar, fat, protein, and light carbs. With this diverse meal set before me, my body will not be craving anything. I won’t be thinking about food until lunch, when I will once again be able to make sensible choices to eat.

The Perfect Breakfast- Low Calorie and Delicious

Here are a few mid-low calorie breakfast ideas that would give you bounds of energy and keep you from stuffing your face full of the guilty foods…….

Popeye’s Omelet:  345 calories

3 eggs, 1/4 cup spinach(chopped), throw in some of your favorite veggies and sprinkle with basil and garlic powder. Whisk and pour into non-stick pan. Cook five minutes and flip. Cook for another 2 minutes.  Serve on a piece of dry whole wheat toast.

Whole Grain Goodness: 375 calories

1 cup of cooked oatmeal, 1 Tbsp. real maple syrup, 1 Tbsp of chopped walnuts, 1 Tbsp of crushed flaxseed.

If you a hard boiled egg fan, here is a really cool video showing you how to get that pesky egg out of its shell without the painfully annoying task of peeling it.  Thank you Tim Ferriss!

OUR NEWEST REVIEW!!

If you’re looking for more great healthy recipes and tricks to lose belly fat by working out less than 3 days a week check out our newest review of Rob Poulos’ Fat Burning Furnace program.

Its currently used by over 50 THOUSAND people all over the world.

You can read all about it —> HERE

Personal trainers have built their business on bringing fitness training and support to individuals in the comfort of their own homes. In recent years though, there has been a new dynamic growing at creating a similar environment for another group of clients – those you never meet in person.

If you’re like me and born outside of generation z (mid-90s to 2000s) then this sounds absolutely crazy!

A personal trainer who never spots you or yells out “c’mon, one more rep”? Huh? Really?

[Imagine Obama on the other end coaching you?? - "I don't think I can do it coach... YES WE CAN!"]

So let’s move together past our collective first glances and see what virtual personal trainers and coaches have to offer.

How exactly does this arrangement work?

Personal trainers offer their online coaching expertise usually by way of two methods – email or phone (Skype). Not only do these methods allow trainers to connect with clients locally but also abroad (hello citizens of Brazil!).

Why would I choose online weight loss coaching vs. “real” coaching?

Individuals who gravitate towards online coaching may not necessarily want someone coming to their homes or may not be in the financial position to afford the personalization of home service.

What is the cost of online coaching?

This is where things get a little sketchy. The cost range varies between trainers and depends on their availability and popularity especially in months such as January where everyone-and-their-mother is hitting the gym in hopes of shedding some pounds.

On average, it would seem that $50 for each half-hour session based on a three month program is the going rate. Many trainers will also charge a $50 setup fee which typically involves a technical session to ensure your PC is configured for online interaction.

Clients also typically receive a manual, which includes an exercise log where they record their “work”, as well as pictures and handouts relative to their goals.

A (virtual) personal trainer’s perspective

I wanted a personal trainer’s take on this whole virtual personal training business and preferably someone who has done both the live and online coaching variety. Thankfully, my network of friends includes such a person who fits the bill.

Enter Vince DelMonte, good friend and most importantly fitness expert. Here’s some snippets of our conversation and what he had to say regarding the topic.

“People always think it’s about the lack of motivation in fitness and weight loss. Sure, it’s a big key of course, but what people typically lack is the proper habits.”

“Proper habits will create motivation and in turn create consistency that is long enough to get results”

“An email or phone call every week to review your exercise and diet homework keeps people accountable to themselves.”

DelMonte says he tends to do the exact same thing in his online coaching as he does with the in-home or gym training – except physically showing up. (This point still blows me away)

Which is better, LIVE or VIRTUAL personal training?

Side note: I love putting people on the spot. Vince’s first response was a classic off-the-record profanity which resulted in a good laugh by both. Now back to our regularly scheduled program:

“Yes, the web is great for people to connect with personal trainers for follow-ups, support, and quick questions BUT… can they really replace face-to-face communication?”

Call me old school but I like the sit-down or face-to-face way of communication.

DelMonte adds,

“No question there’s a bond that’s built between a personal trainer and a client during in-person training sessions BUT many more of my clients (beginners to advanced athletes) thrive in the online fitness environment”

So online weight loss coaching may not be the best choice for everyone. However, many people excel in the online environment, not only for weight loss as DelMonte pointed out above, but for other educational purposes as evidenced by the increasing number of courses and degrees being made available by physical universities.

5 benefits of online personal training

For those that do benefit from a virtual “work out” already, here are 8 reasons why online health and fitness coaching may be right for you as well:

1. Choice
Online weight loss coaching allows people to choose from a wide variety of trainers and styles that may not be available in your area. Why wouldn’t you want to connect with the best personal trainers from around the world?

2. Flexibility
Connecting with a weight loss coach online offers flexibility for people who have other commitments.

3. Networking and Support
Depending on the trainer you choose to work with, he or she may have an active online community where people can share strategies, and encourage one another towards achieving their fat loss goals. It’s always nice to know you’re not fighting a battle alone.

4. Savings
This depends solely on the trainer you select, but typically online weight loss coaching is less than “real” personal training when personalized manuals and eating logs are included. Throw in the ability to email you’re trainer at any time with a question and your training dollars can certainly stretch further and more effectively.

5. Time and Travel
Forget rushing across town to meet with your personal trainer or waiting for other gym members to use the same equipment. People who choose online weight loss training save on gas, commuting time, and waiting for open equipment.

If you’re interested in learning more about virtual weight loss coaching than check out this video of Vince DelMonte and a bunch of people he just trained in our Six Pack Quest review. Vince DelMonte’s program is one of the very few out there that go beyond paper and pen, and offer DVDs, instructional exercise tools, and online coaching to make it nearly impossible not to reach your fat loss goals.

Life is normally not very exciting. Most of us get up in the morning and live each day almost as an exact mimic of the one before.

We rise, brush our teeth, wash away our less than lovely aromas, go to work, deal with it on a reactive level, come home, toss in a frozen dinner, watch a little TV, and get ready to shut ‘er down and start it all over again the following day.

Personally, fitness is just one weapon I use in my arsenal to break up this boring cycle. Three or four times a week I’ll step into a gym, or onto a running trail and tell myself, “Self, you are going to be better than you were the last time we were here.” Then I don’t just “work out”, I train.

To be stronger. To be faster. To be better than I currently am.

[Any challenge you take on, should be looked at as a test of your mental ability. Each victory is a reason to hold your head up high because not just anyone could have succeeded where you have. Keep reading to see why alcohol is so damaging to your fitness goals]

I admit that I am learning to train harder and push myself a little harder but like everything worth doing, it’s a process.

Sometimes I fail, sometimes I succeed, but after each challenge I put myself through I learn a little more about whom I am what I am capable of. This way, I am forced to face the results and myself, for better or for worse.

My findings have been the more I challenge myself, the better the person I become. Or at least I have a better understanding of my weakness so not to play to them in the future.

In the past I’ve challenged myself to things like a 24hr fast, with very successful results .  My fasting challenge alone has shifted my weight lifting and nutritional paradigms away from the traditional bodybuilder mindset into a new and more informed view of eating and training.

But last week I set up another gauntlet.

On June 14^th, while disposing of several Campari and Sodas in the midst of a rather lengthy discussion on the rampant short-term and long-term consequences of alcohol consumption with a physician who happens to be a close friend of mine.  The next day I sat down and did a little more research into the effects of alcohol on fat burning. I’ve listed the highlights (or lowlights) below:

Here are a summary of alcohol’s effects on fat loss and muscle building:

• A small portion of the alcohol is converted into fat
• Your liver then converts most of the alcohol into acetate.
• The acetate is then released into your bloodstream, and replaces fat as a source of fuel.
• Alcohol increases appetite

Alcohol affects testosterone levels
Alcohol essentially puts the brakes on fat burning.  It’s also one of the most effective ways to slash your testosterone levels. One night of heavy drinking raises levels of the muscle-wasting hormone cortisol and increases the breakdown of testosterone for up to 24 hours. These damaging effects of alcohol on testosterone are increased even more when you exercise before drinking.

Nutrient deficiency
Alcohol affects the body’s ability to break down proteins, carbohydrates and fats. Too much alcohol in the blood can lead to a deficiency in Vitamins B1, B2 & B3, as well as magnesium and zinc. Down the road these nutrient deficiencies can cause weakening of the heart muscles, poor skin, arthritis and prostate gland disorder.  That’s just the short list.

The bottom line
While an occasional drink or two every now and then is not going to affect the body negatively, excessive drinking will not only put the brakes on your fat loss efforts, it will also prevent you from building muscle tissue. So the hard no-nonsense truth is that if you’re looking for a leaner, stronger body, alcohol just doesn’t mix.

The bottom line is that alcohol and a leaner, stronger, better looking body just doesn’t mix. Not to mention all of the other side effects on the rest of your organs. For a more detailed and easy to read summary of alcohol’s effects on the body click —-> HERE

With this new knowledge in my hands, I’ve decided to start the first:

The Fat Loss Authority’s Challenge: 30-Days With ZERO Alcohol.

Now just to be clear, I am obviously not a heavy drinker to begin with. I do however, enjoy the odd glass of red wine in the evening, and when the weekends come I have been known to be seen with more than a couple Heineken or Corona in my hands. I am absolutely a victim to good advertising.

But for the next 30 days you won’t see me with one beer, nor a sip of wine, or even a Campari and soda (sooo very good). It’s all gone for 30 days.

But this decision was not made in haste, because as the start of summer could be seen just over the horizon, I wanted to make sure that I was sacrificing my first four weeks of patio and bbq weather for a good reason, umm the greater good, if you will.

This past weekend I happened to be hanging out with a close friend of mine Sacha Ragueneau who had just won a World Competition in fitness modeling, and is also a successful bar owner in Montreal, Quebec. If there is anyone that could tell me the cost/benefit equation for boycotting alcohol it was Sacha, and he did not disappoint.

Sacha said after two weeks healthy eating and zero alcohol, “My bed was like a trampoline,” He told me. “every morning I would spring out of bed and have more and more energy every day, honestly Mike it was amazing.” That testimonial was enough for me.

Here is Sacha on compeition day:

I challenge all of you to either take this challenge with me or at the very least, come back and visit us and I will keep you posted on my progress… or utter and total failure.

And FYI- with a weekend of birthday BBQs, summer patio parties and a reunion dinner that just passed, this challenge has a good chance of biting the dust, but that’s the challenge.

Now, I’m not saying 30 Days without Alcohol is a Mount Everest of a challenge, but remember, Rome was not built in a day, or 30. So start out with a challenge you can achieve without too much trouble and build from there.

I wish you all the best of luck in your own personal challenges, be it physical or emotional. I will update you soon.

To your future you,

Michael

P.S. Regarding my fasting challenge, I learned about the amazing health benefits of intermittent fasting from a good friend of mine Brad Pilon who wrote the book Eat Stop Eat.

Check out our review for more info. about Brad and the book —> HERE

Whether you are a professional athlete or playing on team at your local YMCA or aiming for a personal best in your next workout, what you eat and drink day-to-day will affect how well you can train.

If you don’t eat well you may lack the energy to train with intensity and duration, break down your body’s lean tissue (muscle) for energy, lose bone strength, or get sick or injured.

In today’s post, we take a look at the importance of three key ingredients (carbohydrates, fat and protein) in your daily caloric intake and provide estimates on appropriate amounts for those individuals who have established a regular exercise routine.

Carbohydrate

Why do we need it? Everybody, from marathon runners to body builders, need carbohydrates. It provides quick energy for your muscles and brain.

How much? Anywhere from 6 to 10 grams of carbohydrate per kg of your body weight per day (g/kg/day) is needed. For a person who weighs 85 kg (or approximately 187 lbs), this is an average of 680 grams/day.

Protein

Why do we need it? Protein is needed by everyone to help the body build and repair muscles and other tissues.

How much? Anywhere from 1-1.5 grams protein per kg of body weight per day (g/kg/day). For a person who weighs 85 kg, this is an average of 106 grams/day.

Fat

Why do we need it? Fat is essential in the diet for both health and performance. It provides much needed energy and helps your body absorb fat-soluble vitamins.

How much? People need 20-30% of their calories from fat. Much of the research currently suggests very high fat nor very low fat diets are necessary or healthy long term.

Eating before and after exercise has been popularized by bodybuilders everywhere and at times taken to the extreme. To see how extreme, check out Brad Pilon’s Eat Stop Eat book and his analysis of intermittent fasting. In general, eating 2-3 hours before exercise for extra energy is usually a good idea. You are stocking your body with fluids and preventing hunger in order to have your body focussed on the upcoming task.

Choose foods rich in carbohydrates with some protein and a little fat like the classic bagel with peanut butter, a small plate of pasta with cheese, or my personal favorite, a granola bar and a bananna. As with any meal, a glass of water is always recommended. Having a small meal, similar to the ones’ mentioned above within 60 minutes after your exercise will help your muscles repair and recover.

For more ideas regarding healthy eating check out Mike Geary’s book The Truth About Six Pack Abs. You will find nutrition guidelines, eating habits and need-to-know information regarding your body and why the majority of people trying to lose weight fail miserably.

With the first day of spring officially here yesterday, you may be tempted to pull your bike out of storage and start commuting everywhere and anywhere immediately.

I don’t blame you since the benefits of biking (as with any endurance activity) are many such as improved physical fitness, weight loss, decreased risk of heart disease and type 2 diabetes.

Additionally, biking is great for the environment and easier on your wallet (gas and parking money be gone).

However, before heading out on your first biking adventure, here is a safety checklist to complete first:

AIR
Ensure your tires are inflated to the rated pressure as listed on the sidewall of the tire and be sure to use a pressure gauge to insure proper pressure.  While you’re at it, check for damage to the tire tread and sidewall and replace if damaged.

BRAKES
Inspect pads for wear, replace if there is less than ¼” of pad left.  Check pad adjustment to make sure they do not rub tire or dive into spokes.  Check the brake level travel.  It should be at least 1″ between bar and lever when applied.

CRANKS and CHAINS
Make sure that your crank bolts are tight but lube the threads only, nothing else.  Check your chain for wear, 12 links should measure no more than 12 1/8 inches (30.8 cm). If your chain skips, you might need a new one or just an adjustment.

QUICK RELEASES
Hubs need to be tight in the frame; your quick release should engage at 90°.  Your hub quick release should point back to insure that nothing catches on it. Inspect brake quick releases to insure that they have been re-engaged.

Take it out for test spin and see if derailleurs and brakes are working properly. Listen and inspect the bike for loose or broken parts; tighten, replace or fix them. And always wear a helmet for safety. Now be like Lance, and use pedal power!

For more information about staying active, check out 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.

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

I was sitting down with Vince DelMonte, author of Your Six Pack Quest and No Nonsense Muscle Building, over the weekend and he insisted that I pass along this incredible offer to the readers of The Fat Loss Authority. Vince, along with other fitness experts, are joining forces to produce what is one of the most valuable giveaways ever for a limited time only (48 Hours).

We are talking hundreds and hundreds of dollars in real value—stuff you can’t get ANYWHERE else and for FREE. Since it’s only 3-4 months away from beach season, Vince is giving his Razor-Sharp Abdominal Cardio workout book and online video — a real $57 value that you can only get by purchasing the full Six-pack Quest system.

Get your free gifts here:

==>http://www.FreeFitnessGiveaways.com

There are also some other cool gifts from Joel Marion and guys like Jon Benson and Jeff Anderson, so be sure to check out the site TODAY, as it’s being taken down in just a couple days (and it WILL be the last time Vince and company do this for a very long time).

Again, only download the gifts that you are most interested in and want to start using right away (don’t fall victim to information overload). You probably don’t need all the gifts so decide on which one you need the most right now.

Enjoy the workouts!

Many different articles on muscle building make a big deal about pre and post workout nutrition, specifically about the amount of protein needed to build and repair the body. Calculating your protein needs has traditionally followed the following formula:

1. Weight in pounds divided by 2.2 = weight in kg
2. Weight in kg x 0.8-1.8 gm/kg = protein gm.

Use a lower number if you are in good health and are sedentary. Use a higher number (between 1 and 1.8) if you are under stress, are pregnant, are recovering from an illness, or if you are involved in consistent and intense weight or endurance training.

Example: 154 lb male who is a regular exerciser and lifts weights
154 lbs/2.2 = 70kg
70kg x 1.5 = 105 gm protein/day

But does protein consumption during pre and post workout really matter to the high degrees that we’ve been told by virtually everyone? Brad Pilon doesn’t think so. In his new book “How Much Protein?” he points out the little direct evidence for post workout nutrition that was not funded by either a supplement company or some form of a protein-food group (Have you seen the large increase in commercials for eggs and milk lately?). From Pilon’s experience, research showing ‘remarkable’ muscle building effects of protein have never been reproduced in a study NOT funded by industry. Secondly, he states that many of the surrogate endpoints that are studied (such as nitrogen balance and protein synthesis) have never been causally linked to muscle growth, so our actual true evidence that peri-workout nutrition effects muscle growth is very limited. However lots of us work out fasted and seem to perform well. What is your take on this debate?

Check out a quick video from Brad Pilon author of the widely sucessful ebook Eat-Stop-Eat for more information about fat loss, muscle building and how much protein do we really need?