The Kipping Pullup for Fat Loss

The pullup is an amazing full-body exercise that builds muscle, develops tons of functional strength, and can burn lots of body fat while giving you that sexy "V" shape that everyone wants. Did you know that pullups can even be used for a type of high-intensity "cardio" exercise? You just need to know how to do Crossfit-style kipping pullups. Check out this video:



(Thanks Surf Body Fitness)

Tags: burn fat, kipping pullups, crossfit

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Super-Simple Fat Loss

Need to lose 5 or 10 pounds of body fat fast? Looking for a super-simple (and healthy) way to do it? Here you go...

1. Cover the "energy" basics: get 7-8 hours of sleep per night, avoid drugs and alcohol, take a good multivitamin daily, drink pure water and unsweetened teas throughout the day.

2. Eat a half raw/half paleo diet: start eating nothing but lean proteins, fish, eggs, vegetables and fruits, nuts and seeds, and small amounts of natural oils (virgin olive oil, unrefined coconut oil, etc.). Try to get about 50% of your calories from raw foods, mainly veggies, fruits, nuts, seeds, and sprouts. Avoid all processed foods and refined grains, including breads, pastas, white rice, etc.

3. Do short, intense workouts often: do about 20-30 minutes of interval-based exercise 4-6 days a week. Do short bursts of intense exercise followed by periods of active recovery. Perform both full-body strength training and high-intensity interval training cardio (HIIT).

Now enjoy the leaner, fitter, healthier, sexier-looking body you've created! :-)

Tags: simple weight loss, fast fat loss

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Basics of Fitness Used To Weight Loss

Physical fitness very useful to lose your weight, burn fat and you get fitness body. The Physical fitness is most easily understood by examining its components. Important basics of fitness is you need to exercise for about 60 minutes every day. Setting aside 60 minutes all at once each day is one way to get in enough exercise.

There are three levels of physical fitness activity:

• Light – not sweating; not breathing hard (slow walking, dancing)
• Moderate – breaking a sweat; can talk but can’t sing (walking fast, dancing)
• Vigorous – sweating, breathing hard, can’t talk or sing (running, swimming)

Your exercise should include something from each of these four basic fitness components:

Cardio-respiratory Endurance:

It is the same thing as aerobic endurance. the ability to deliver oxygen and nutrients to tissues, and to remove wastes, over sustained periods of time. Your heart and lungs nonstop over certain time periods. Long runs and swims are among the methods employed in measuring this component.

Muscular Strength:

The ability of a muscle to exert force for a brief period of time. To become stronger, you need to push or pull against resistance, such as your own weight, using free weights, or even pushing the vacuum cleaner. Upper-body strength, for example, can be measured by various weight-lifting exercises.

Muscular endurance:

The ability of a muscle, or a group of muscles, to keep pushing against resistance for a long period. Push-ups are often used to test endurance of arm and shoulder muscles. Push ups are often used to test endurance of arm and shoulder muscles. Activities such as running increase your heart rate and make your heart muscle stronger.

Flexibility:

The ability to move joints and use muscles through their full range of motion. The sit-and-reach your toes test is a good measure of flexibility of the lower back and backs of the upper legs. When you are flexible, you are able to bend and reach with ease. Being flexible can help prevent injuries like pulled muscles.

Reference : www.4girls.gov

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12 Benefits Of Exercise - Weight Loss

Health experts and Doctors encourage us to include exercise as a necessary part of our daily life routine to promote our general well being. Together with healthy and balanced diet, adequate rest and relaxation, exercise is recommended to promote optimal health. People who are usually inactive can improve their health and well-being by becoming even moderately active on a regular basis. Physical activity need not be strenuous to achieve significant health benefits.

The Health benefits can be achieved by increasing the amount (duration, frequency, intensity) of physical activity. There are many benefits of exercise, not only as an aid in effective fat weight loss, but also in reducing our risks of developing or dying from some of the leading causes of illness, perfect fitness and death.

Here general exercise overview of benefits :

1. Exercise reduces our risks of dying prematurely.

2. Exercise reduces our risks of dying from heart diseases, cancers (including uterine,colon, and breast), stroke, diabetes and arthritis.

3. Help us lose weight, especially fat weight by decreasing our Body Mass Index (BMI), reducing our total cholesterol and reducing the circulating levels of triglycerides in our blood and increasing our metabolic rate.

4. Exercise improves the function of our Immune System as well as blood and oxygen circulation for our vital organs.

5. Exercise increases our insulin sensitivity to prevent against type 2 diabetes.

6. Exercise increases our energy and endurance level.

7. Exercise slows down aging by improving our physical, mental, emotional and psychological well being.

8. Exercise reduces our risk of developing many bones and joints diseases or disorders.

9. Exercise even helps in enhancing creativity and imagination. It is also linked with improved mental vigor, including reaction time, acuity, and math skills.

10. Exercise helps in providing physical and mental rejuvenation, making us feel good about ourselves and thus improve our esteem and confidence.

11. Exercising improves mood and due to the chemicals it releases in the brain called endorphins, it gives you an overall feeling of well-being.

12. Exercise will help you sleep better. Just be sure not to exercise too close to your bedtime if you exercise at night, because it may keep you awake. If you need to exercise within a few hours of going to bed, make sure it's only a brisk walk. Readmore »»

Diet And Good Foods For Before Sleep

The food you eat not only contributes to the quality of your weight and general health, but also on how well you sleep. Some foods help you sleep better, while other foods can make sleep difficult. Healthy Foods that improve your sleep include fruits, green vegetables, whole grain breads and cereals, and mushrooms. Even spices such as dill, sage and basil help with sleep problems.

Drinking milk before sleep, a common method to aid sleep, is actually effective. Milk actually contains tryptophan, which can be converted to serotonin, the hormone that controls sleep. Honey, turkey, egg whites and tuna also contain tryptophan, which are best good night time snacks.

The coffee, tea reach food and beverages should be avoided right before going to bed. Because, this includes coffee, tea, chocolate, cocoa, soft drinks and some medications. Some foods that are rich in tyramine can also affect sleep. Thiamine actually causes the release of a substance that stimulates the brain keeping you awake. This is found in bacon, cheese, sugar, ham or tomatoes

Spicy foods may cause gastrointestinal reflux or heartburn. While sweet or greasy foods can also cause indigestion and bloating. And though alcohol can make you sleepy, it actually upsets sleep patterns later in the night resulting to frequent waking in the night to urinate.

You may also take vitamins and supplements to aid sleep. Calcium and magnesium helps your sleep. Calcium-rich foods include milk, cheese, yogurt, ice cream, sardines, salmon, broccoli, tofu, egg, and calcium-fortified food. Magnesium is found in nuts, almonds, cashews, beans, and spinach. Vitamins B6 and B12 are often beneficial and used in the treatment of insomnia. Some of the foods that contain Vitamin B6 are liver, meat, brown rice, fish, butter, wheat germ, whole grain cereals, and soybeans.

Foods rich in Vitamin B12 include some plant milks, some soy products and some breakfast cereals.Be careful on what foods you eat. It can directly affect the way you sleep. By improving your eating habits, you will have a better chance at a good night sleep. Readmore »»

Burn Fat and Build Muscle Fast with CrossFit

CrossFit workouts are some of the best for burning fat quickly while also building/toning muscle and creating useful "functional" strength. It's true old-school training for real world strength.

Check out this video:

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Avoid Bad Food Items For Weight Loss

Most of the people die heart disease problem. Did you know that 50% of men will die from heart disease? It is sad, but true. It is important that you watch what you eat. Not only if you are a body builder, but even if you aren't one. All of us should be concerned about our diet and our health. There are few food items on this list that you never dreamed were bad for you.

Solid Oils :

Some people use them in place of lard and actually think it is better for them. If you are making a pie crust or something, skip the shortening and use the lard. Actually, the lard is better for you. People tend to use this kind of fat because it has a long shelf life. This tastes awful and it feels awful my mouth.

Refined flour and store bought flour :

This has been bleached and everything under the sun done to it. When this happens, all the good stuff from it is taken away. The reason why you are eating is, is been stolen from you. Stick with good whole wheat. That is what is best for you.

White Rice :

Avoid White Rice foods. Though, I have to say that brown rice is better for you. Brown rice has all the stuff white does and more. You can mix brown with white if you still aren't used to eating the brown rice.

Sugar :

This is a no brainier really. You should try to consume as little as you possibly have to. Also, fructose is a building block for cholesterol. Keep that in mind when you have your next can of soda.

Canned Soups :

These are almost always loaded with salt. If you want to buy these, make sure you get ones that are low in salt. If you have a craving for soup, see if your local deli makes soup. It will be lower in salt. That will make your heart happy.

Processed Meats :

These tend to be high in fat and high in salt. They are a heart attack in a can.

Hydrogenated Palm Oils :

Avoid this palm oils. That is made with these. These will give you a heart attack faster than eating a bucket of lard. Readmore »»

Men Burn More Fat Than Women

Men and women are not built the same way. Because men and women bodies are different structure. There is something different in our bodies due to the way hormones change the balance between muscle and fat and shape the size of our bones to respond to different needs later on.

In men, the testosterone hormone determines the size of bones causes hair growth and deepens the voice. It also regulates the size of the muscle mass, which it turn regulates the metabolism. The more muscle mass, the faster a person burns the calories obtained from food, which is one of the big differences between men and women and between overweight people and those who are fit.


It’s an easily recognizable fact that men and women training side by side do not have the same results. Most of the surveys, researches have found that women gain weight faster than men and that they have a harder time getting rid of it through exercise. It seems that women have the misfortune of being stuck with the worst part of the weight loss process and also with having to work twice as hard as men to stay in shape. And since this is no easy task for men, you can imagine how bad the ladies have it. Readmore »»

Get Rid of Your Belly Fat in a Month

Want to get rid of your ugly belly fat in a month or less? Don't try to starve yourself or take lots of expensive and unproven "fat burners". Also don't try to spend hours on a treadmill doing painful and boring cardio. These things only lead to burnout and failure.

If you really want to lose your belly fat -- and create a fitter, sexier, and healthier body -- within a month use the proven steps outlined below...

1. Develop focus and strong momentum. Create a goal vision of your perfect body. Keep it in mind at all times. Do this until making your vision a reality becomes a white-hot desire. Then you'll automatically focus all your thoughts and energy on losing abdominal fat fast.

Also, build powerful momentum by going after small "mini-goals" each day and week. The more days in a row you can achieve all your mini-goals the faster you'll develop the kind of momentum that leads to fast weight loss success.

2. Boost your energy. Energy is vital for losing belly fat fast. Get at least 7 to 8 hours of quality sleep per night. Take a good multivitamin each day. Avoid refined sugars, flours, and fats. Do some light morning exercise every day to jumpstart your metabolism and start burning fat early. Also, drink a large glass of spring water with fresh-squeezed lemon juice each morning and anytime you need a natural energy boost.

3. Eat a paleo-style diet. Base your diet around lean proteins, fruits and veggies, and nuts and seeds. Eat lots of beans and legumes as well (for their fiber content). Eat little or no processed foods. Avoid simple sugars (including fruit juices) and "white" starches, including breads, cereals, pastas, white potatoes, and white rice. Learn to cycle your intake of good starches (e.g. oatmeal, sweet potatoes, and whole grains). A natural paleo diet is the BEST diet for losing belly fat fast!

4. Do interval training. Do short and intense exercise several times per week. Base your workouts around intervals. Do both total-body strength training and cardiovascular exercise (such as HIIT).

5. Take the Big 3 supplements. Take only proven, inexpensive diet supplements: whey protein, omega 3 fats (such as fish oil), and a good multivitamin. These cover nutritional bases and help to ensure an optimal metabolism.

That's it! Do the things above and you will get rid of your belly fat in a month or less...



Related info:

How to Get Rid of Belly Fat

Tags: get rid of belly fat, lose belly fat, fast fat loss

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Hammer Grip Pull Ups for Back and Arms

Looking for a single exercise that builds your back and arm muscles while developing tons of "functional" strength? Hammer grip pullups may be what you're searching for. They are an amazing bodyweight exercise that provide a lot of benefits.

Check out this video:

Tags: back exercises, pullups, Hammer Grip Pull Ups, functional strength, bodyweight exercise

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Hanging Leg Raises for Six Pack Abs

Hanging legs raises are some of the best "secret" exercises for getting six pack abs and developing a strong and stable overall core/midsection. They're another great example of a super-effective bodyweight-only exercise that burns fat, builds and tones muscles, and develops functional strength all at the same time!

Check out this video:



Also this one:



Want a six pack? Then give hanging legs raises a try!

Tags: best ab exercises, six pack abs, abdominal muscles

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Get Six Pack Abs With Bodyweight Exercises

Want "six pack" abs? The first step is to lower your body fat significantly... probably to single digit levels if you really want defined ab muscles. The second step is to strengthen your core muscles. But don't think that crunches, situps, and leg raises are the only exercises for getting a 6 pack! One of the best ways to strengthen your core, prevent injuries, and increase "functional" strength -- while improving your abdominal muscles at the same time -- is to do intense bodyweight-only exercises on an unstable surface, such as an exercise ball.

Check out this video:

Tags: six pack abs, ab workout, bodyweight exercises

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7 Steps to Losing Belly Fat Fast

Want to get rid of your belly fat fast? If you follow the 7 steps below you can lose weight from all over your body and greatly increase your chances of losing your belly fat first.

Here we go...

1. Set your goals.

Create a simple, powerful, short-term goal statement and spend time each day visualizing success. Focus all your energy and actions on making that vision reality.

2. Build momentum.

Set some mini-goals or "objectives" for each day. Each day that you achieve all your objectives draw a line through the day on your calender. See how long you can make that line.

3. Boost your energy.

Increase your energy and boost your metabolism naturally by taking the following actions:

-- get at least 7-8 hours of sleep per night (people who don't get enough sleep tend to have more belly fat!)

-- drink lots of water and sugar-free teas all day long

-- avoid simple sugars, refined flours, and bad fats... pretty much 99% of processed foods

-- avoid alcohol... limit your intake to one glass of red wine per day


4. Jumpstart your belly fat loss.

Jumpstart the fat loss process by doing a 1 or 2 day juice fast where you eat nothing and drink only pure spring water with fresh lemon juice squeezed into it. This will help to alkalize and detoxify your body, boost your energy, reset your metabolism, make you feel a lot better, and even help you lose a few pounds.

5. Eat a paleo diet.

The best diet for losing belly fat fast is one based around "paleo" foods: mainly lean meats and fish, eggs, vegetables and raw fruits, and nuts and seeds. Avoid all processed foods, even whole grain products. Also avoid "white" starches: white potatoes, white rice, etc. Try to get 50% of your daily calories from raw foods. After you've lost at least 10 pounds of belly fat start to cycle/rotate healthy starches (whole grains, oatmeal, sweet potatoes, quinoa, etc.) back into your diet.

6. Do interval workouts.

2-5 times a week do short, intense workouts based around intervals: short bursts of high-intensity activity followed by brief active rest periods. Sprints is a great example of HIIT. Full-body strength training is another effective form of interval-based, belly fat-burning exercise.

7. Take 3 supplements.

The best diet supplements for getting rid of belly fat fast are: whey protein powder, omega-3 fats, and a good multivitamin. Whey protein shakes are great post-workout meals and make a perfect breakfast as well. Omega-3 fats are vital to good overall health and they've been shown to help your body reduce its belly fat stores. A multivitamin helps to cover all your nutritional bases so that your metabolism functions optimally and burns fat as fast as possible. It may also help to reduce food cravings.

Tags: lose belly fat fast, losing belly fat, abdominal fat, fast weight loss, healthy weight loss, HIIT, healthy diet, interval exercise

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Kettlebell Workouts

Kettlebell workouts are great for both burning fat and creating full-body "functional" strength. If you want to lose fat, build muscle, look good and help your body learn to move more efficiently at the same time give kettlebell exercises a try!

Check out this video:

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Monica's Diet Blog: Another Acai Scam Blog

I've been seeing ads for "Monica's Diet Blog" all over the internet the past few days. It's a great-looking site with photos of a cute blonde girl named Monica who apparently lost lots of weight quickly using those miraculous acai and colon cleanse supplements.

What makes this blog interesting is that it promotes several different acai and colon cleanse products. Each time you click on the links you get sent to a different "free trial" offer for a different weight loss product. In the few minutes I examined the site I was sent to 3 different generic acai product sales pages and 4 different colon cleanse sales pages. It sure does seem strange that the lovely "Monica" can't figure out which of the products she used to lose that weight and must constantly send her visitors to different companies' product pages!

Obviously this is just another fake weight loss blog that's designed only to promote crappy products that promise easy fat loss for little money. I'm sure that all the different products being promoted come from the same company and offer the same results: little or no weight loss and lots of headaches trying to get them to stop "auto-charging" your credit card and sending you their worthless products.

It's really a shame that a product that's as useful as acai is starting to get a bad name for itself just because of the actions of a few marketers.

The bottom line: stay away from Monica's Diet Blog and any other fake weight loss "blog" that looks like it!

Tags: Monica's Diet Blog, acai weight loss, colon cleanse supplements, fake diet blogs

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How to Lose Weight in a Week

Have you waited to the last minute to lose those few extra pounds? Need to drop a pant size to fit into that new outfit? Only have a week to get rid of some of that ugly belly fat before the big pool party?

If you closely follow the steps outlined below you can easily lose weight in a week... at least 5 to 10 pounds!

1. Get mad and set your mind.

Stand in front of a mirror and grab your flab with both hands. Get mad a at it. Allow it to create mental energy and motivation to lose weight quickly. Now create a simple goal statement. Something like: "I will lose 5 pounds in 7 days by eating clean and exercising efficiently". Read that goal daily and focus on it constantly for the entire week.

2. Do a 1-day lemon water fast.

For a 24 hour period don't eat or drink anything except pure spring water with lots of fresh lemon juice squeezed into it. This is a simple "detox" fast that will help you lose a pound or two while cleansing your body and boosting your energy.

3. Eat a "plant and protein" diet.

For the entire week eat only lean proteins, fish, and fibrous "good" carbs -- mainly vegetables and fruits. Also eat some nuts and seeds each day, preferably unsalted. Try to get 50% of your calories from raw foods, especially raw veggies, fruits, nuts, and seeds. Every other day eat a big serving of beans or legumes. Avoid ALL processed foods, including refined sugars, flours, and fats. Also avoid whole grains and dairy during this week.

4. Do short, intense workouts.

Do 4 short, intense, interval-based workouts during the week. Do about 10 minutes of "full body" strength training using bodyweight exercises (e.g. pushups, pullups, dips, squats, lunges, crunches, etc.) and 10 minutes of high-intensity interval training (aka HIIT cardio). This will burn lots of fat and cause your body to produce powerful steroid-like hormones that burn fat even while you're sleeping!

5. Take support supplements.

Every day take the following supplements: whey protein powder, omega 3 fats, and a good multivitamin. Forget about those "fat burners" you see sold everywhere. Most are just caffeine with some vitamins thrown in. If you need a pre-workout energy boost drink some black coffee, green tea, and/or a sugar-free energy drink.

That's it! Follow the steps above and you could lose a lot of weight in just a week. Good luck!

Tags: lose weight in a week, lose pounds fast, healthy weight loss

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Full Body Workout with Dumbbells

You can get an incredible full-body workout using only 1 or 2 pairs of dumbbells and a bench or exercise ball. Use the power of compound exercises to burn fat, build muscle, and elicit those powerful metabolic responses in your body that will get you "ripped" fast!

Check out this short but effective workout:

Tags: Dumbbell workout, fat loss exercise, fast weight loss

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Healthy High-Protein "Ice Cream"

Losing fat and getting fit doesn't always have to be so painful. In fact it can be quite enjoyable if you learn a few tricks. Here's a perfect example of this: delicious and healthy high-protein "ice cream". All you need is some whey protein, frozen fruit (berries and bananas are great options), egg whites, and a healthier sugar alternative such as stevia, xylitol, or even splenda.

Check this out:

Tags: healthy ice cream, high protein, whey, diet tricks, fitness, fat loss

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