Coconut cream / milk

Coconut cream adds a savoury taste to curries, desserts and cakes.

That’s because it enhances the aroma and tastes of the dishes and can be obtained easily and cheaply. It has a thick, paste-like consistency and when diluted, it is called coconut milk.

However, people avoid coconut cream because of its high fat content. Above all, people who are trying to slim down.

But do you know that it is good saturated fat which can be easily metabolised or turn into energy fast? In other words, it does not transform into bad cholesterol which clogs up arteries.

I’m not suggesting you to indulge in coconut cream, but rather than avoid it altogether, it is alright to eat in moderation. The principle fatty acid in coconut milk is lauric acid, which is the same fat found in abundance in mother’s milk.

After it turns into monolaurin, it strengthens your immune system and shields you from many illnesses like hepatitis C, herpes and even HIV!

It also protects our brain and bones.

It also has important anti-carcinogenic and anti-pathogenic properties which helps to prevent cancer. Attention ! coconut cream do not cause weight gain as easily as polyunsaturated oils. Surprise that coconut cream has so much goodness huh?

Canned or packaged coconut cream is available in supermarkets. It must be refrigerated once opened and does not last more than a week. Also, do not freeze coconut milk as this causes it to curdle when you next use it in cooking.

Try different brands of canned coconut milk to find the one to your liking. Good brands which have not been artificially homogenized, will have thick cream floating on top of the can while the milk at the bottom is much more watery.

Virgin Coconut oil

Extracted from fresh coconut milk and meat, virgin coconut oil has such an aromatic and flavourful taste that it is used in many

Just like coconut cream, coconut oil reduces bad cholesterol unlike polyunsaturated vegetable oils such as canola, sunflower and safflower oils.

Though it is a monosaturated oil, it has been found to have lower calorie count relative to other oils of the same type.

Hey ladies, this is great news for you ! Guess what – coconut oil actually increases metabolism and facilitate weight loss !

People of traditional cultures, such as the South Pacific Islands and the Philippines where coconut and palm oils are plentiful, suffer lower rates of obesity and health problems.

Look at our society today – we pile high on our plates food equally high in carbohydrates and polyunsaturated oils which increase our risk of heart diseases and diabetes. Yet we complain about our weight and poor health. It’s a shame !

However, coconut oil is different from other animal oil. Studies have found that it aids in lowering blood pressure and regulate thyroid dysfunction.

Unlike refined oils, it does not turn rancid easily and become toxic to our bodies.

If you have damaged hair, try using coconut oil on your hair and scalp. It has been proven to be a more effective treatment for damaged hair than mineral oil and sunflower oil. That’s because coconut oil is the only oil among the three which effectively reduces protein loss in hair.

Looking for a cheap but useful facial care product ? Virgin coconut oil is your choice. Here are some benefits : 1) it penetrates and moisturises the skin 2) minimise damage from sun exposure that causes sagging, wrinkling and blemishes 3)removes dead skin cells, producing an even texture and glow 4) heals damaged or diseased skin

Sometimes, wonderful remedies can be within your reach and in abundance, only if you look hard enough.

In this case, it is the Coconut.

Laura Ng is a true vegan and is 100% passionate in helping you to achieve your health in tip-top condition through http://www.ionehealth.com

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Other than physical appearance weight affects a person in many ways. This could be the overall quality of life, self-esteem, depression, health risks, and physical incapabilities. There are a lot of positive changes once a person experience weight loss. It is for this reason why a lot of people are searching for a weight loss technique that will surely trim down those fats and get a super slim head turner body.

The first thing that an over-weight should do is seek a doctor to recommend the best weight loss regimen. This will be done after a full physical examination, which leads to the determination of proper weight loss technique. And to lose weight fast and effectively four aspects of life should be changed: what to eat, how to eat, behavior and activity level.

Here are fast tips that can change an over-weight’s life:

First: Fast weight loss composes of a multi-faceted technique that consists mindset, exercise, and in other cases, diet supplements. Begin by learning a diet food plan that can easily be accustomed with. Incorporate an exercise plan that allows even at least fifteen minutes a day like brisk walking, running, swimming, and dancing.

Second: Set realistic approaches. The ability to focus and have proper mindset enables someone on a diet to quickly lose those extra pounds. With discipline and proper mind set, a dieter will never be discouraged and lose focus.

Third: Listen as the body speaks. Each and everyone’s body metabolism reacts differently to different fast weight loss programs and plans. Try substituting one program for another to compensate the body’s reaction. Exercise program must be suitable to one’s body, as others are not able to exercise as rigorously as others can. If walking is all that can be done, then walk for this is proven the best exercise. Muscles burn more calories than fats so it’s also best to put on a little muscle and looking good too.

Fourth: Eat more fibers for it makes a person full sooner and stays in the tummy longer, slowing down the rate of digestion. A single serving of whole grain bread moves fat through the digestive system faster. Grains turn into blood sugar that spikes the body’s insulin level. Thus, making the body more energized and ready to tell the body when it should stop burning fats or start storing.

Fifth: Keep away from fried foods especially deep-fried as this contains a great amount of fat. Although fish and chicken appear leaner than beef, this white meat can contain more fat than when a beef is fried. It is recommended for those on strict diet to opt for grilled food as this does not have or contain less amount of fat after the food is cooked.

Sixth: Takes lots of fluid. Drinking at least six to eight glasses of water a day keeps the body refreshed. Since weight loss depends on how the body eliminates body wastes, the body must stay hydrated.

All in all, discipline and consistency is still the best practice and the key to a rapid weight loss success. Light dieting, workout, and right amount of supplementation applied in a regular way everyday will result in faster weight loss than having a massive action only to be followed a return to old habits as this would only lead to gaining more weight than when the weight loss plan has started.

Golf fitness stretch training is such an important part of the modern game today and yet there are still many amateur golfers that do no see its’ benefits. They continue to avoid golf specific exercise programs or any exercise program for that matter.

There are numerous benefits of golf fitness stretch training. To start with they usually have a huge impact on the game to help the golfer warm up and prepare their body for tip-top performance when they tee off.

Golf fitness stretch training is also a great help in reducing he risks of injury which are rather high in golf for golfers who do not exercise. Stretch exercises are particularly useful in gradually stretching the golf muscles which ensures flexibility and conditions and prepares the muscles to be pushed to their limit.

The increased flexibility and increased strength in muscles that results from golf fitness stretch training also has a tremendous impact on the quality of golf played.

The end result is a consistently excellent round of golf played at a very high standard. Not to mention the fact that the golfer is bound to enjoy their round of golf much more when they have incorporated golf fitness stretch training into their program.

Without golf fitness stretch training the golfer will take time to get into their game after teeing off. By the time they do, it is usually too late and their opponent or opponents are so far ahead that they cannot be caught up with. The situation will even be worse if your opponent is one of the increasing numbers of amateur golfers taking their exercise programs very seriously.

There is really no doubting the power and effectiveness of golf fitness stretch training in improving a golfer’s game as well as protecting them from injury.

Do you want to discover the secret to creating more power and consistency in your golf swing… AND eliminating ALL your swing faults?

Download this: http://www.performbettergolf.com/ebook

Mike Pedersen helps golfers’ improve their golf swing power, consistency and golf swing faults by addressing the physical limitations in their golf swing.

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Exercise ball fitness training for golf is a simple and effective piece of golf fitness equipment that will quickly improve core strength for golf and balance. It is also referred to as a stability ball, fitness ball or swiss ball.

Because the ball is round, you are always stimulating the core stabilizers to stay on the ball. You can take a simple exercise like a dumbbell chest press and make it much more effective on the exercise ball.

If you have not been on the ball before, I recommend using light weights until you build up your core stabilizer muscles and balance. At first, you will notice the effort needed is much greater, but as you improve your strength, you will not notice it as much, but still be effectively firing all those very important muscles.

Never Use Machines Again

The exercise ball can replace any machine in your fitness training for golf program. I’m always surprised when golfers tell me they need to go to the gym for their golf fitness training. This is not true. You can do your entire golf fitness program with a ball, dumbbells and tubing right in your home!

The benefit far outweighs the negative. Machines isolate one muscle, the exercise ball works many muscles at the same time, much like your golf swing.

For Any Golfer – No Matter Age Or Physical Ability

Exercise ball fitness training for golf can be done by any golfer. Age or physical ability is not a factor when starting. You do not need to be intimidated by using a ball. Just ease into it and you will be fine.

Exercise Balls Can Go Anywhere

A huge benefit of exercise balls is their transportability. You can deflate them in less than 2 minutes and pack them in your travel bag easily. To pump it back up at your destination is a hand pump you would pack with you. These take less room than a pair of shoes making it very convenient for travel.

Golf Fitness Training Made Easy

For a minimal investment, you can implement an exercise ball fitness training for golf program today, and see the benefits on the course very soon.

You will be amazed how much fun and challenging this type of fitness program will be and how you will take that challenge head on and keep with it.

Do you want to discover the secret to creating more power and consistency in your golf swing… AND eliminating ALL your swing faults?

Download this: http://www.performbettergolf.com/ebook

Mike Pedersen helps golfers’ improve their golf swing power, consistency and golf swing faults by addressing the physical limitations in their golf swing.

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Bodybuilders use high repetition sets to get ripped, but could get more results in less time by doing less work.

High repetition sets do not get you cut.

This is a myth, and there’s a much better way to sculpt your body, get ripped, and finally achieve the elusive 6-pack.

But again, let me repeat, you won’t succeed with high-repetition sets using light weights. And don’t even worry about the “pump”, but that’s another article for another day. To get ripped, its all about nutrition and intensity. We want to be able to see our well-earned muscles and our 6-pack abs.

And that’s why we get lured into the belief of the cutting exercises. Because it causes a burn in our muscles, we generally think, hey, this must be burning fat. But it’s not! It’s just a fatiguing sensation. If you are using a high-rep, cutting program, I doubt you are getting the results you want. You don’t need to be in the gym too long.

There is a better way to burn fat. A faster way. And a smarter way. It doesn’t involve “toning” workouts or “Cutting exercises”. What you need to do for fat loss, and getting cut, is to focus on the same exercises that helped you build muscle in the first place.

So forget the pec-dec, and stick with dumbbell presses. Say goodbye to leg extensions, and keep using squats and lunges. Next up is the shocker! Use intervals to cut fat fast! Instead, we’ll use interval training to burn fat and boost our metabolism in less than half the time as a normal cardio workout. Only 20 minutes of interval training done 3 times per week resulted in weight loss in one Australian study.

On the other hand, three 40-minute cardio sessions did not cause any weight loss in the same study. Shocking results, but it just goes to show you the power of intensity. No more slow boring aerobics. That means saying goodbye to light weights and high reps and long slow cardio. Goodbye, nice to know you! If you want to get ripped muscles, diet hard?

First, you need the proper dietary changes to promote muscle gains and body fat reductions. Nutrition is the most important factor for fat burning and getting cut. If your nutrition sucks, and you eat fast food or skip meals, you are in big trouble. There is no workout good enough to overcome bad nutrition. Next, focus on multi-muscle strength exercises and finish with interval training to burn more calories out of the gym.

No more machines. No more high reps. Use more intensity and put turbulence on your muscles. If you did a squat, a press, and a row in each workout, and then did intervals, you’d get ripped if your nutrition was good. Keep it incredibly simple, but intense.

Forget about slow boring cardio. You need to do short burst exercise instead. Consistency is key for getting cut.

Forget bodybuilding, use Turbulence Training to get ripped. Burn fat with bodyweight exercises.

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Most people know that the golf fitness routine that you can stick to and be consistent with is the one that is best for you and will end up being the most effective.

This rule applies to all fitness routines and not just golf fitness routines.

The problem with any fitness routine that you are not able to stick with is that even if it has beneficial effects, they will not last long as you will quickly sink back to your earlier situation where you were not involved in any exercises.

The good news is that a genuine golf fitness routine from a good golf exercise expert will be easy to stick with for several reasons.

Good golf exercise experts realize that most amateur golfers hardly have enough time to play the game, let alone time to go into the gym for a golf fitness routine.

The result is that the better golf fitness routines will include some exercises that can be done in the comfort of the home or even in the office when you have a few moments to spare. Some can even be done right there at your work station while you are still seated at your chair.

Here the first exercise that comes to mind is a certain stretch exercise where you reach as far back as possible on the side while you are seated. Flexibility exercises work wonders for golfers and especially with the golf swing.

The other aspect which makes golf fitness routines extremely easy to stick with is the fact that they work. They often do wonders to people’s golf games. In a few cases they have even helped get rid of troublesome lower back pains for good.

There is no greater motivation in doing anything than results. If the results are quick and dramatic, then there will be all the motivation and determination to continue with that thing so as to maintain the good results.

Golf fitness routines are no exception to this rule of human nature.

Do you want to discover the secret to creating more power and consistency in your golf swing… AND eliminating ALL your swing faults?

Download this: http://www.performbettergolf.com/free-golf-ebook.html

Mike Pedersen helps golfers’ improve their golf swing power, consistency and golf swing faults by addressing the physical limitations in their golf swing.

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What is a consistent individual? In my opinion, it is a person who lives their life in an orderly manner. Is your life organized and disciplined? What motivates you to do better? Do you realize you have talents and dreams that are within you, but are not being utilized; due to you not having an organized and orderly lifestyle? This dysfunction is causing you to not reach your potential in life. Do you have desires to become a consistent person? Well, this is a start in the right direction.

Do not fret to long, because I had to analyze my own life? This is why I am asking you to ask yourself some questions concerning being a consistent individual. Here are eight categories with questions to ponder, they are not hard, just everyday routines that we sometimes take for granted, for instance:

• Are you on time for meetings, events, church services, dinner parties, doctor appointments, etc.?

• Are you a dependable person, if someone solicits your help? Do you volunteer your services?

• Are you a faithful marriage partner to your spouse?

• Do you overeat? Do you have a drinking or drug problem? Do you have to be in charge? Are you

into titles? Do you budget your finances?

• Are you a compulsive liar? Do you give compliments? Do you relax? Are you a peaceful person?

Do you critcize people?

• Are you loyal and committed to your family, mother, father, sister, brother, aunts, uncles, and

cousins, etc.

• What are your best qualities? Are you an envious person?

• Would you want to be your friend?

The reason these questions are being addressed is because people including myself do not see these areas being talked about as urgent needs, so we tend to take these areas for granted. It is time we begin to become consistent in all facets of our life. If you can answer yes in all or most of the questions proposed, you are a very consistent individual, and. please keep up the good work. If you answered yes to only one or two of the above questions; then you are a candidate who probably should work on improving certain areas of your life. Do not feel bad just work on improving your life.

Are you asking yourself, how are these questions considering whether an individual is a consistent or inconsistent individual? Well, they are not, because these are just helpful questions to help you pin point areas of inconsistency. We could have listed more questions, but we only listed eight categories that are personal and intimate. You can list more questions about yourself. The whole point of this article is to bring out how we take people we care about and ourselves for granted. And in the end we are building relationships that are very inconsistent.

Remember, if you are married take an inventory check on are you being faithful to your marriage vows? Any single that is in a relationship should ask the following questions. Are you honoring the wishes asked of you by your mate? Are you overeating, but continuing to complain about your clothes not fitting? Are you always on probation at work due to late attendance? Do you find yourself being envious of others accomplishments, but will not challenge yourself? What kind of relationship do you have with your family members; do you call them regularly or visit them? You see the list can go on and on.

The whole purpose of acknowledging people who are very consistent and those who are inconsistent is to point out how we are not perfect. We have too many people in relationships that are living very inconsistent lives. And who are not aware of how it is hurting the other individuals; who are trying to work on keeping a lasting relationship.

In no way are we addressing this topic to say that the consistent people are better then the inconsistent person. The main objective is to pin point when we are being inconsistent and consistent in a relationship. There are times that the roles will reverse in different situations.

Meaning the inconsistent person will find that they are more consistent in some areas, and vice versus. We are stating this point to make each person aware of how they are handling themselves in their relationship. We are aiming for each person to live a consistent and balanced life in their relationships.

Being consistent acknowledges you as a very dependable person, a person of character, and a person who respects themselves and others. Your words when spoken are valued, trusted and respected.

This is a place of high esteem, living as a consistent individual. We all should want to be or become a person that is valued for how they treat themselves, family, friends, associates or co-workers.

Let this article provoke every reader to live higher standards in their everyday life. Let us also challenge ourselves to live consistent lifestyles. May we always enjoy life consistently!

About Author:

Michele R. Hughes is a Lifestyles Inspirational Coach. She has also written her first book, called “The Secret’s Out”. This book is written about a relationship going bad, but includes a workbook on having and choosing healthy relationships. Ms. Hughes is open for seminars, workshops and speaking engagements. She also hosts a radio show every week called: “Love, Sex, Marriage and Relationships Show. Get more information at: http://www.thesecretsoutsite.net

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Weight loss supplements and weight loss programs are designed and retailed on a daily basis to help those who need or want to lose weight. Researchers world wide have developed weight loss patches, supplements, drinks and pills to help the over weight individual. Add to this all the people who have designed their own weight loss program and you have a multitude of different avenues that you can take to lose weight.

Confused Yet?

Wow, with this many diet programs on the market, what are you as a concerned dieter suppose to do? You know you need to lose weight, so what weight loss plan should you use? You need to know up front that even though you may purchase these diet programs, supplements or patches that you will have to change your lifestyle. You are going to have to change the way you eat and exercise more. There is no way around it; if you are wanting to lose the weight, burn the fat, develop those ever so appealing six packs, then you must change the calorie intake as well as the calorie usage. Long story short- if you don’t burn more calories than you eat – you are NOT going to lose weight!

The Why

The first thing you need to lose the weight is your “why”. Without a valid, compelling reason to lose weight; your weight is going to come and go. You have to have a “why”; a valid reason; a reason so compelling that you can move mountains. Because you are moving mountains, mountains of fat. Big or small they all have to go!

Utilizing the Help

Videos

How many videos have you purchased? How are they working for you? You want to know one of the easiest ways to lose weight with all those videos? You have to take them out of the box! You have to use them on a weekly basis. They don’t work just sitting on the shelf.

Diet Supplements, Pills and Weight Loss Patches

Do diet supplements and pills work better when you remember to take them? Some of the supplements do work yet, some of them are scams. Check them out first – research a little. Please, make sure you look at their money back guarantee so you will know the rules in case you want to return them.

Your Lifestyle

Make sure that the supplements, pills or patches fit your lifestyle.

Are you so busy or absent minded that you cannot remember to take the pills or supplements? Do you always go out to eat with a large group of people to eat? Are you so tired by the time you get home that exercising is totally out of the question? Don’t like to get up in the morning so exercise is out of the question? Have kids running around all day so you have zero time for yourself? If you are so busy that your head is spinning, then how are you going to remember to take the pill or have the time fix the prescribed food? I am a very busy person, so taking pills and supplements does not fit my lifestyle. Instead, I use an easy to apply patch that you put on once a day after you bathe. It fits my lifestyle and I am losing the weight.

For Your Protection

By all means please protect your health and your life ! Before starting any diet, go to your family doctor and have him/ her examine you to make sure that there are no under lying issues to your weight gain. Ask your family doctor if you are healthy enough to lose weight. Then choose an appropriate weight loss program.

After all, your weight loss is the primary mission. It is one of the hardest things to do next to lowering your debt. Why? Because a good diet program takes will power, consistency and determination. You have to approach it the same way you approach work. On a daily basis. You must change the way you view food and respond to food.

Copyright (c) 2008 Phyllis Ekleberry

Phyllis has been researching and writing about weight loss for years. Draw upon her expertise and enjoy more informative articles Find FREE diet tips and great yummy recipes here

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Welcome to Fitness Walking 1. You have taken a really great first step. Congratulations!

Just to confirm this is the right place for you. It is if:

You’ve decided it’s time to ‘get off the couch’. Your doctor told you to. You just want to try a bit of walking and see how it goes. You’re ready to graduate from your rehab exercises program. You walk some now but just want to ’start from the beginning’ just to be safe. Your Health Goal

In Fitness Walking 1 your goal is to walk 30 minutes a day for a weekly total of at least 150 minutes. This level of activity will decrease your risk of heart disease.

Walking for weight loss comes in the next level of our Fitness Walking Programs (Level 2). You need to walk 45-60 minutes a day for a minimum of 5 days a week to accomplish that.

Track Your Walks

Keep a record of your walks so you can see your progress. Note your route, ideas that come to mind, keep yourself on track.

Make It A Habit

Walk at least five days of the week even if you have to reduce your time some days. You are building towards a new healthy habit. Work on increasing the time you spend walking each week before working on your speed.

Take It Easy

You are just starting out. Take it easy. Take your time. Go at a pace that challenges you but does not hurt you.

Enjoy the experience. You are helping yourself to a healthier life.

Fitness Walking 1 Schedule

Remember to do your warm up and stretching exercises before AND after your walk. This is important to do every day you walk regardless of your level.

SPECIAL NOTE: We’ve included a ‘Pre Week 1′ here for those that find it really hard to walk at all right now. This is based on the simple fact that any walking is beneficial for you. Whether you can only walk across the room now or can make it all the way to the sidewalk with difficulty, start here. Baby steps are great steps too!

Walking 15 minutes a day now? Go straight to Week 1. Pre Week 1

Start with walking a distance you can do now – 10 paces, 20 paces, across a room, to the front sidewalk. Do what you can – once each way. Go as slowly as you need to. Walk every second day until you feel strong enough to do it once every day. When you can do this every day, then increase your distance a bit – 2 paces, 5 paces, whatever works for you. Don’t overdo it! Walk this way for three days, a day off and then 4 days. Slowly increase your paces or distance until you can walk 10-12 minutes a day or 60 minutes a week. When you feel ready for it, try the Week 1 schedule. Give yourself a pat on the back when you get here. Great Accomplishment! Week 1

Start with a daily 15 minute walk. Walk at an easy pace throughout this level. Don’t rush things! Walk five days of the week. Build a habit of consistency. Spread out your rest days. For example make day 3 and day 6 a rest day. Weekly total walking goal – 60-75 minutes.

Week 2

Add 5 minutes a day for a 20 minute daily walk. Walk five days a week. continue building your habit. You may extend yourself some days and follow it with a rest day. Spread out your rest days as before. Weekly total walking goal – 75-100 minutes.

Week 3

Add 5 minutes a day for a 25 minute daily walk. Walk 5 days a week. Work on building your habit. Try extending yourself some days followed by a rest day. Spread out your rest days. Weekly total walking goal – 100-125 minutes.

Week 4

Add 5 minutes a day for a 30 minute daily walk. Walk 5 days a week. Continue to build your habit. Try extending yourself a bit more some days, followed by a rest day. Spread out your rest days. Weekly total walking goal – 125-150 minutes.

Bumps In The Road

If you find a week turns out to be difficult, don’t push yourself. Repeat that week rather than adding more time to it. Proceed to the next level when you feel comfortable. Fitness Walking 1 is all about getting you started walking again, step by step.

Graduation

Once you are walking 30 minutes a day, 5 days a week and doing it comfortably then…

Congratulations! You did it. You’ve already come a long way – from 60 minutes walking a week to 150 minutes. You’ve completed your Fitness Walking 1.

Hope you found this article helpful. It’s time for you to graduate to 50 Plus Fitness Walking Program 2 (Part 3 of 4).

Would you like to know more? Visit with Geoff Lawrence and Yoko Nishi at http://www.50plus-fitness-walking.com These two 50 plus’ers are passionate about helping people get fit again just by walking. They share how they conquered leg

Let’s get straight down to it: losing fat isn’t easy. You’ve spent hours in the gym slaving away on the treadmill. Your diet consists of bird seed and a few sprigs of alfalfa. You’ve bought every diet book and exercise gimmick on the market, yet nothing seems to work. Don’t despair! There is hope! Arm yourself with these science-based fat loss strategies and keep it off for life!

First off, throw away your bathroom scale. It’s not your friend. Don’t focus on losing weight. Focus on losing body fat. Your goal should be to maintain or build muscle tissue and burn away stored fat. Muscle is very metabolically active and pays a higher caloric “rent” in the body just to sustain itself. Fat is nothing more than a metabolic freeloader that burns very few calories to keep itself alive. If after four months your scale weight hasn’t changed but your clothes fit you magnificently, then chances are you changed your body composition for the better. THAT is your goal.

People trudge along on the treadmill or bike working in what they believe is their fatburning zone. Unfortunately, the so-called fatburning mode on the bike is the very mode that’s going to keep you fat. Here’s why.

While working at a lower intensity, your body burns more fat as a fuel source for the moment, BUT the cumulative calories burned are actually lower than if you’d opted for the higher intensity “cardio” mode. While in the cardio mode, you will burn less fat and more sugar as fuel sources, BUT your overall calories burned will be much greater. In the long-term, you are served much better by exercising at higher intensities and maximizing the calorie burn than focusing on which metabolic fuel source you’re using. Again, the overall CUMULATIVE calorie deficit is what matters and that’s what’s going to have you looking good for summer!

Follow these 10 fat stripping tips

1. If you’re completely new to exercise, you must safely develop your fitness foundation then graduate to higher intensities. Doing too much too soon will leave you sore and discourage you from continuing. Start off with a leisurely pace on the bike or treadmill for no more than 20 minutes and do this 3 to 4 days per week. Each week, increase your duration by 5-10 minutes per session until you are up to 45-60 minutes of non-stop cardio exercise.

2. Now that your fitness foundation is in place, start cranking up the intensity a bit with intervals. Intervals are higher intensity sprints interspersed within your regular cardio routine which are designed to get your heart racing and crank up the calorie burning control knob. During your cardio exercise, start off with 1 to 2-minute high intensity bursts and then give yourself 3-4 minutes of active recovery at a lower intensity (keep walking or pedaling). Perform your intervals at an intensity high enough that you can barely speak to the person next to you, preferably an exercise partner who shares your same fat loss goals.

3. After your body adapts to the intervals, now start trying to maintain higher intensities on a continuous basis. The longer you can exercise at higher intensities, the more calories you burn, and consequently, the more fat you pull out of storage.

4. Increase your metabolism with resistance training. That’s right, start lifting weights. If you don’t like weights, try something like calisthenics or any other mode of resistance that will stress your muscles to a degree to which they’re not normally accustomed. The more muscle you have, the more calories you burn both with exercise and at rest.

5. Make small dietary changes you can live with. If you cut out a mere 250 dietary calories per day and burned 250 calories through exercise, this is a daily total of 500 calories. It is known that you must burn 3500 calories above and beyond your normal energy needs to lose one pound of stored body fat. So this 500 calorie deficit over seven days would be one pound of stored body fat burned.

6. Not convinced? One pound of fat loss per week over the course of one calendar year is 50 pounds of FAT LOSS. Notice my terminology did not include the words weight loss. Who cares about losing weight? I can put you on the pigs feet and mayonnaise diet and you will lose weight simply because it’s low calorie, but you won’t lose much in the way of fat. You’ll likely lose your valuable muscle as well as some water weight. Once you go back to eating normal food, you will gain back all the weight and then some. In the long-run the only thing that matters is body composition, and if you can strip fat and hold onto or build muscle, then you are reprogramming your body for life.

7. Waste as much energy as you can. Be as inefficient as humanly possible. In other words, take the long way through life and avoid shortcuts.Do not take elevators or moving walkways. Take the stairs. Walk up steep hills. Carry a heavy backpack. The more effort you spend on activities of daily living, the more fit and lean you will be for life. All calories burned are cumulative.

8. Misery loves company. Find out who your saboteurs and supporters are. Avoid those that will try to undermine and jeopardize your efforts out of jealousy. Surround yourself with positive, supportive people who encourage your efforts.

9. Make it fun. Frankly, it doesn’t matter what kind of exercise you like. Find the one you enjoy, the one you’ll stick with, and do it regularly. I used the bike and walking example above, but to the extend that you lead an active lifestyle with the calorie burning control knob cranked all the way up, you WILL lose fat and keep it off.

10. The media is NOT your friend. Cancel your cable TV subscription or at least stop watching it. Stop reading fluffy celebrity magazines. These are loaded with unrealistic body images that are merely airbrushed photos meant to provide false hope and sell copies.

FINAL THOUGHTS In my 17 years as a health and fitness authority, I can tell you with 100 percent certainty that everyone I’ve worked with that’s simply committed themselves to doing the right type of exercise and was consistent with it obtained a fitter, healthier body. The trick to fat loss is that there IS NO TRICK. Consistency, hard work, and the proper type of exercise will always win out over the fad diet books and late night infomercial gimmicks.

William R. Sukala, MSc., CSCS is a health, fitness, and nutrition industry veteran with extensive experience in both clinical and preventive health care settings. He holds a master’s degree in Exercise Physiology and a bachelor’s degree in Nutrition. He has authored articles in major publications both domestically and internationally. He is frequently cited as an expert in his field by magazines, newspapers, and television news media, most notably Dateline NBC. He currently resides in New Zealand where he works as a clinical exercise physiologist and is conducting a research investigation towards his Ph.D. For more information, please visit his website at: http://www.williamsukala.com

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