An interview by Geovanni Derice with Mike Geary – Certified Nutrition Specialist, Certified Personal Trainer

I had the pleasure of being interviewed recently by a fitness professional from NYC, Certified Personal Trainer, Geovanni Derice. The interview is below and I think you’re going to like it… I reveal some of the hardest hitting strategies for getting rid of that stubborn stomach fat to uncover those flat six pack abs that everyone wants.

“GD: Welcome Mike to our 4-ever-Toned Fitness Journal. For those who do not know you, please tell us a few things about yourself and how you can help our readers with their fitness and health.

MG: Thanks for having me, Geo. Well, to go back a little, I have been heavily involved in fitness and sports for about 17 years now, ever since I was a teenager. Being involved in sports in high school got me interested in strength training and conditioning.

At that point, once I started feeling more energetic, getting stronger, and looking better, I was instantly hooked for life. I’m 33 now and still addicted to the way living a healthy and fit lifestyle makes me feel energetic, confident, strong, and youthful on a daily basis.

I decided earlier in my 20′s that I wanted to make the commitment to help other people experience the excitement of being fit and getting in the best shape of their lives, especially since we’ve reached an epidemic of obesity, heart disease, diabetes, cancer, depression, etc. That’s why I became a fitness professional. It just gives me so much satisfaction to help others, who have struggled for years to get in good shape, and show them that it can be done, and it can be fun in the process.

I’ve expanded over the years from just reaching local individuals with personal training, into being able to help people all over the globe achieve their fitness goals with the reach of the internet. I only hope that my passion for fitness inspires people to take action and improve how they look and feel for life.

GD: Now Mike, there’s so many things out there as to what works and what does not work… if you had to pick 3 things that work time and time again to get flat lean abs, what would they be?

MG: The first and most important thing to get control of in order to lose your belly fat and get flat abs is cleaning up your diet. Exercise is important, but your diet is king when it comes to losing body fat so that you can see your abs.

There’s so much confusion these days about what a healthy diet that promotes fat loss really is… after all, we are bombarded by conflicting messages in the media about what is healthy and what is not, and you have all of these gimmicky diet books about low carb, low fat, high protein, vegetarian, fasting, atkins, south beach, liquid diets, and hundreds more. There’s so much conflicting info, that the average consumer doesn’t even know where to start when it comes to eating for fat loss.

The second thing that works time and time again, is to focus on the intensity of your workouts and focus on working the body as a whole in order to get the best metabolic response to lose that stubborn stomach fat.

In order to really get lean, the workouts should have a high intensity, with short rest periods, working the largest muscle groups of the body, instead of trying to isolate specific small muscles like the biceps, triceps, or calves.

For the third thing, let’s talk about actually training the abs specifically. When it comes to training the abs, if you want real results, I always recommend forgetting about the crunches and situps for the most part. They are ok for someone that is really deconditioned, but most people that already have some training under their belt need a much better stimulus for their abs than crunches. Crunches are one of the abs exercises that actually provide the least amount of resistance, and remember that resistance is what develops and tones the muscles.

I provide a ton of great abs exercises in my book, but one of THE highest resistance exercises for the abs, is hanging leg raises (but NOT the way you see most people at the gym doing them). The key to doing these and actually working the hell out of your abs is to curl your pelvis up as you raise your legs. Almost nobody ever does this right. To be honest, the majority of people cannot do this at first, but I provide some strategies in my book as to how to progress to doing these correctly.

GD: What are people doing wrong when it comes to developing the coveted “6 pack abs”?

MG: Well Geo, I know this sounds funny to most people, but the MAIN thing that people are doing wrong to get those flat 6-pack abs is… are you ready for this?

They spend entirely too much time focusing on training their abs! WAY too much time spent on abs exercises. Sounds crazy, but it’s true.

Remember, having a flat and visible six pack of abs is all about getting down to a low body fat percentage. In order to do that, your workouts must focus on stimulating a fat burning hormonal environment in your body, and increasing your metabolic rate. That just does not happen when you focus too much time training a small muscle group like the abs.

Instead, you must use the majority of your time focusing on training the largest muscle groups of the body like the legs, back, and chest. That’s what stimulates your metabolism and the fat burning hormones that will get you truly lean and sporting a flat sixxer!

GD: Which exercises are the top exercises that people need to do if they are to get maximum defintion with their midsection?

MG: When it comes to developing the abs themselves, I again refer to any kinds of hanging abs exercises, as well as some good floor abs exercises like lying leg thrusts (all described and illustrated in my book).

However, maximum definition in the abs and midsection comes from losing bodyfat, and the most effective exercises featured in my program for that goal are various forms of swings and snatches (unique dumbbell or kettlebell exercises that almost nobody ever does in normal gyms), squats, deadlifts, lunges, step-ups, clean & presses, mountain climbers, sprinting, and other full body exercises and calisthenics. If you want great looking flat abs, focus on those instead of focusing so much on training the abs directly!

GD: When it comes to diet Mike, people really have tried millions of ways to get one thing… and that is fat loss. What recommendations have you used to successfully help your clients lose body fat and keep it off?

MG: I have included a fully comprehensive discussion of this topic in my book, which accounts for almost half of the book, but I’ll try to make some nice simple generalizations to get people started on the right path immediately. The most important thing is that your diet is as natural and unprocessed as possible. It almost always comes back to the overprocessing of food that makes it unhealthy, and makes it totally wreck your metabolism and hormone balance in your body.

For example, why eat refined grains, when you can eat whole grains (even better are sprouted grains, as I usually recommend limiting grain foods overall for best results).

Why eat refined sugar, when you can get natural sources of sugar from a high nutrient whole food like fruit. Why eat highly processed, refined, and hydrogenated vegetable oils (these are THE worst thing in the modern diet), when you can eat natural sources of healthy fats like nuts, avocados, fish, eggs, coconut milk, organically raised meat, and so forth.

The point is to not fall for some gimmick like extremely low carbs (although I do believe in a fairly reduced carb intake as that is a big problem for most people), low fat, super high protein, or any other combination that has you focusing on one macronutrient vs. another.

Your body needs all macronutrients to thrive and obtain a variety of vitamins, minerals, antioxidants, etc. Trying to cut an entire food group out just works against what your body needs. I get into much more detail on this vitally important topic towards losing body fat (especially that stubborn stomach fat) for life in my book.

GD: Thank you very much Mike for sharing with us all of this great information.

Well, I hope you enjoyed this interview and plucked several nuggets of info to get you motivated and started on showing off your flat abs shortly. If you don’t already own a copy, be sure to pick up a copy of my Truth about Six Pack Abs book and discover the entire system I’ve developed for ridding yourself of that extra ab fat for good!

If you are ready to stop “dieting” and rather start enjoying the road to fast fat loss and the body of your dreams, then you must check out this “non-diet”!  There is no program more effective, more livable than Cheat Your Way Thin. According to the plan, it doesn’t matter what your favorite foods are, you can eat them on this plan – essentially “using them” to block the body from the starvation mode which occurs in low-calorie plans.  The way to do that is the secret – a strategic system designed to increase your metabolism at precise times.

Regardless of how much you have to lose. . . Joel Marion guarantees your success if you follow his plan or it’s free.  Everything you need is delivered instantaneously via the internet in an E-manual, audios and videos so you can start immediately.  The testimonials on his site alone are more than impressive.  People are really losing ugly fat — not lean muscle.

Joel Marion, the creator of Cheat Your Way Thin,  is America’s leading “anti-diet” expert, achieving dramatically high success rates with clients by teaching them how to use food—their favorite foods—to literally triple their fat loss results.

As a nationally published author and fitness personality, Joel has appeared on such television networks as NBC, ABC, and CBS, is a frequent guest on SIRIUS satellite radio, and has been featured in the pages of more than 20 popular national newsstand magazines including Men’s Fitness, Woman’s Day, Maximum Fitness, Oxygen, Clean Eating, MuscleMag International, and Muscle & Fitness Hers.

His other accomplishments include winning the world’s largest Body Transformation contest for “regular” people, the Body-for-Life Transformation Challenge, in 2001 as well as graduating Magna Cum Laude from a top-20 Exercise Science program and being certified as both a sports nutritionist and personal trainer through the nation’s premier certification agencies.

Through more than 6 years of research and working with clients in the real world, Joel has developed his signature Cheat Your Way Thin system, the “perfected” approach now available through select websites such as ours.

Over a 73 month period, Joel meticulously went through each and every one of more than 300 studies while testing his findings over and over again with hundreds of clients in the real world.  The result?  Thousands of people have lost serious body fat and have kept it off!

Here are some of the highlights:

• Increase and protect your metabolism
• Maintain lean muscle while burning fat
• Keep fat away even after you reach your goal
• You must eat your favorite foods during the regular, subscribed intervals
• You must eat your food in substantial quantity

So the answer to the question “Is it really possible to eat what you want and still lose weight” is YES!  Do it right and you not only don’t have to give up your favorite foods, but you will HAVE to eat them!!!  How cool is that!

No more excuses!  Find out more about this fantastic program by clicking here.  The end result will be fast fat loss and a program you can live with for the rest of your life

For more great diet information and resources, please visit us at www.Diet-On-The-Run.com

Imagine being able to start and stay on your diet plan and have fresh food prepared, cooked and delivered.  Bistro MD does exactly that.  These meals were developed by a medical doctor, Dr. Cederquist, who specializes in weight management and who has more than 10 years experience in the field.  The meals and snacks are fully cooked, portion controlled and perfectly balanced.  What’s even better is the food is delicious. The daily calories range from 1100 to 1400 depending on your needs.  If you’re on the run or even if you’re at home, this food will help you from grabbing something that isn’t good for you.  You’ll think — yum. . . I have Chicken Marsala and Blueberry Cheesecake waiting for me!

Bistro M.D. is not a quick weight loss plan.  It is a food delivery service with food prepared around strict nutritional guidelines and supervision.  It will fit in to just about any sensible diet plan – especially Weight Watchers.  What’s even better is you can use it forever as it’s just plain great, nutritionally sound food! In fact, there are people who have it delivered to their elderly parents to ensure they are getting good food.

The menus are rotated weekly for 6 weeks.  There are substitutions for foods you don’t like, are allergic to or for religious preferences. If you go out they include a “My Night” feature which lets you go out and eat what you want and still stay within your plan.  All the meals are delivered frozen on a weekly basis.  If you don’t eat a meal, just leave it in the freezer.  If it’s already thawed, you can leave it in the refridgerator for 48 hours.  All the meals are heat and eat – either by steaming or microwaving in their pre-wrapped packaging.

Your food is delivered every Monday unless you stop or pause the plan which is very easy to do.  Just call them 24/7.  Bistro MD guarantees the quality of their products and their delivery in good condition.  If something goes awry, just get in touch with them.

There are four plans:

Full Week with Snacks (three meals plus two snacks/day)
$179.95 per week/$25.70 per day

Full Week without Snacks (three meals/day)
$159.95 per week/$22.85 per day

Work Week with Snacks (three meals plus two snacks/day)
$144.95 per week/$28.99 per day

Work Week without Snacks (three meals/day)
$129.95 per week/$25.99 a day

Talk about value!  At first glance, the price per week may seem high.  But how much do you spend now for three full meals per day?  And this is nutrituous food including high-quality meat, fist, fruit, vegetables, etc.

If, like me, you’re a dieter-on-the-run, you will love this program!

Try it out – even for just a week!   Click here to go to the Bistro MD web site.

What’s a cookie diet anyway?

The original Cookie Diet was created in 1975 by Dr. Sanford Siegal – a renowned physican and weight-loss expert.  Some think that these are fad diets – especially when they hear the name.  I mean after all, how can you lose weight eating cookies and is that all you eat?  When we heard that more than 200 doctors recommend this program to their patients, we thought we’d better take a look.

You can eat these cookies as part of the actual Cookie Diet OR you can supplement your own program with them as an appetite suppresant.  This is the method we like as the actual Cookie Diet is extremely low in calories and it’s very restrictive.  The cookies contain an amino acid mixture which will help you satisfy hunger without drugs and – let’s face it – if this can help us stick to our diet without “cheating”, let’s go for it!  Dr. Siegal also offers hunger-controlling diet shakes as well.

A few other considerations.

There are many cookie diets out there.  They all emulate Dr. Siegal’s origianl so don’t be fooled.  Dr. Siegal has been featured in countless news mediums including the New York Times, Forbes, ABC, CNN and many more.  He personally mixes every batch of these cookies to keep his formula safe.  The cookies are really good and absolutely will help you stay on plan.

The cookies are offered in a variety of flavors:  oatmeal raisin, chocolate, blueberry, banana and coconut.  They come in one size only which is a box of 42 cookies for $59.00 (plus s&h unless you order 4 or more and then shipping is free worldwide).  That comes to 1.40 per cookie.  That seems high but I think it’s worth it.  I’d much rather eat these cookies than take that dumb Acai stuff.  I use it in conjunction with my Weight Watchers plan and it works really well.

Calories:  90
Total Fat 2.5g
Saturated Fat:  1g
Trans Fat 0g
Cholesterol:  0mg
Sodium:  150mg
Total Carb:  11g
Dietary Fiber:  2g
Sugars:  2g
Protein:  5g

Weight Watchers Points Per Cookie:  2

Try These Proven Weight Loss Exercise Programs

Almost everyone is always on the lookout for killer weight loss exercise programs. There are hundreds, if not thousands of programs out there, and you can waste weeks on a program before finding out that it’s just not for you. In today’s fast-paced world, who really has that kind of time to waste? This article outlines a few popular exercise programs that you might be the right fit for you.

The most basic sort of exercise program that you can undertake is to design your own. This type of program offers ultimate flexibility, as you can customize it to your own needs, goals, and schedule. Designing your own workout program takes some work and some research, however.

In order to properly for a personal workout program, you’ll need to understand how exercise affects the body. Obviously, it’s important not to go too easy on yourself – if you don’t work your body hard enough, you won’t burn fat, and you won’t lose weight. What some people don’t know, though, is that you also can’t overwork your body. Exercising too hard cannot only lead to injury, but can also lead to a less productive workout overall.

A basic personal exercise program will consist of both cardiovascular exercise and strength training. Cardio exercise can be a simple jog outdoors, a run on the treadmill, or even performing aerobics along to a video. Strength training includes weight lifting, as well as activities like pushups, pull-ups, and crunches. It’s up to you to find the right mix of exercises that will challenge you and keep you motivated.

For someone looking for something more structured, one of the most popular weight loss exercise programs is known as Tae Bo. This program became famous for supposedly blending martial arts and self-defense techniques with an aerobic workout. Actual martial applications of the program are slim to none, but it does provide a great structured workout that you can follow along with at home.

Tae Bo combines basic aerobic maneuvers like jumping jacks with various series of punches and kicks, sometimes done very rapidly. Although some Tae Bo programs sometimes use aids, such as resistance bands to enhance the workout, they are not necessary. People are often surprised by how much the simple act of punching and kicking the air can leave you sore the next day!

Another extremely popular exercise program is called Pilates. Pilates bridges the grasp between intensity and relaxation, and shares some similarities with yoga. It uses slow, deliberate movements rather than rapid repetitions to achieve weight loss and muscle growth.

One the major focuses of Pilates is on breathing – you might say it’s the most important part. Even if you don’t decide that Pilates is for you, this idea can be put to use in other weight loss exercise programs. Breathing is very, very important to any exercise program. Proper breathing technique can help reduce fatigue during exercise, allowing you to workout longer, which can only help to speed you along to your weight loss goals.

Incredible Proven Exercises To Lose Weight Quickly Dont Wait

So you really need to lose weight quickly, but just aren’t sure how to do it? You know diet alone won’t bring back that great looking body you had in your younger days. You know you need something else.

What you need is exercise! Any type of exercise is fantastic for weight loss but there are certain exercises that will really accelerate the dropping of those extra pounds. Fitting exercise into a busy life schedule can be challenging but don’t let that stop you. The exercises listed below only take a few short minutes out of your day but your results can be dramatic.

However, before starting any new exercise program, it is important to check with your personal Doctor to make sure you are healthy enough; to tackle a strenuous exercise program. Once that determination is made you are ready to go. Don’t wait! Get started now.

There are two types of exercise that should form part of your exercise routine. The first is aerobic and the second is resistance training (weights). Both of these exercise types are vital as they work very differently.

Aerobic exercise aims to increase your heart rate and improve stamina. Four very common forms of aerobic exercise are:

•    Running
•    Fast walking
•    Cycling
•    Skipping

These can be undertaken either outside or on gym equipment like treadmills and exercise bikes.

Weight training on the other hand aims to build lean muscle which has a result of burning fat much faster. The more lean muscle you have on your body, the faster you will burn fat and the more calories you’ll burn!

There are some quick exercises at home you can do for quick weight loss. Let’s take a look at these now:

1.    Walking
It goes without saying that walking is a key to losing weight. The more walking you can do the better, but aim for at least 30 minutes of dedicated walking per day. However, faster weight loss will be accomplished if you walk twice a day for 30 minutes. The faster you walk the better as your heart will pump faster.

2.    Skipping
Skipping is an excellent aerobic exercise. Just 50 skips per day will have you burning calories but for best results try to add an extra 10 skips to your routine everyday.

3.    Step-ups
You can simply use your backyard steps for this one. Stepping up and down will have your heart rate elevated and the calories will be burning. Try to complete 3 sets of 20 steps every day, but increase the number of steps every few days as your body adjusts as your fitness levels rise. You can also buy special step up mats which are designed with safety in mind.

4.    Squats
These won’t make your hate race but they will assist in building leg muscles. Squats are considered one of the toughest exercises to perform so don’t be embarrassed if you can only do one or two. Remember, building and strengthening muscles equals faster fat burning and that is the aim of squats.

The above exercises all have one thing in common: they are exercises to lose weight quickly. If you undertake the above four exercises on a daily basis then you are heading in the right direction for weight loss.

Tips On How To Take Off Pounds Sensibly And Keep Them Off

Do you need to lose weight and you are scared of the fad diets and weight loss pills? Are you looking for a way to take off pounds sensibly and safely? If you aren’t then you’re wasting your time reading this article. The aim of this article is to provide you with a few tips on how to lose your extra pounds sensibly.

One of the first things you are going to need to know is you aren’t going to shed those extra pounds without working at it. Furthermore, you are going to have to exercise. Common sense alone will tell you, without you being active, it’s going to be twice as hard to lose and keep the weight off.

Now keeping with the theme of being sensible about your extra pounds, before you start your exercise and diet, go see your doctor. Stop and think about this for a minute. Chances are you didn’t get overweight in just a few days. It happened gradually over several years or longer. So the chances are you may have put on 30 to 50 pounds or more.

You must realize that during the time you have put on these extra pounds and become more sedate in your lifestyle; your body has been making subtle changes. These changes could include anything from the start of heart disease to sugar diabetes or even worse.

When you see your doctor they will be able to make sure you are healthy enough to exercise and take on a restricted diet. Furthermore their guidance, along with a nutritionist, will give you a step up on your plan to take off pounds sensibly.

What is so cool about taking off your extra pounds and doing it with common sense is you will improve your overall health. More medical and other scientific studies have shown that obesity is directly related to people developing catastrophic diseases. These diseases often times leading to premature death or early onset of permanent disability.

In turn these studies have shown that by shedding all those extra pounds you can add years to your life. Not only will you add the extra years; but you will have a quality of life, you could never have, when you are carrying all those unnecessary pounds.

Of course the most common sense thing for you to do along with exercise is to eat a healthy well balanced diet. Please take notice of the “healthy well balanced diet”. This means you need to make sure you are getting all the nutrition and vitamins your body needs to stay healthy.

You may well find that if you are on too restrictive of a diet, you create more harm than good to your body. If by chance your diet is one that for all practical purposes eliminates
Carbohydrates you could find yourself becoming sluggish and tired all the time. Your body needs them for energy, so you’re going to need some type of supplement to supply what your body needs.

These few tips on how to take off pounds sensibly are not the panacea of knowledge. If you really want to use your common sense to get rid of your fat, you must seek the help of your physician. Without the guidance of health professionals you may be putting your life into jeopardy.

What You Should Know About Weight Loss Camps For Adults

Many of you have heard about weight loss camps for adults, either in the news, on your favourite television show, or from friends. There are specific reasons why they are an excellent way for people to lose weight.

If you’ve been trying to lose weight for awhile, you probably have realized it isn’t as easy as it might be. You probably know other people who can lose weight at the drop of a hat. They didn’t need to go to weight loss camps for adults. They did it on their own.

Unfortunately, we aren’t all that fortunate. When everything else failed, you might have decided to talk to your doctor to see if he’ll prescribe diet pills, liposuction or some other method to help you with your weight loss.

Part of the difficulty with weight loss is that people don’t know what’s involved. Perhaps you’re one of those people who think that if you just cut back on your food intake, stop eating junk food and get a bit of exercise that you will succeed.

By now, you probably know that’s not enough. You need expert help from people who know all the ins and outs of weight loss. Camps for adults provide that guidance.

What do weight loss camps for adults do?

First of all, a good weight loss camp will deal with more than your weight. They will put you on a program designed specifically for your situation. If you think that means eating bland, unappetizing meals that leave you hungry for more, you’d be wrong. You will be put on a good, nutritious diet that is designed to keep your weight down and help you lose.

Weight loss camps for adults look at you as a whole person, which means they’ll help you to sort through any issues you might have that have prevented you from losing weight in the past. Emotional eating is common. People with this disorder reach for food whenever they are upset or stressed.

If this is you, expect the weight loss camps to help you overcome it.

What should you look for when searching for a good weight loss camp for adults?

A good weight loss camp will provide adults with a well-designed program that addresses your need for a healthy lifestyle. Here’s what to consider.

- Is the camp more interested in your money or is it preparing you for a future healthy lifestyle and sustained healthy weight?

- Is the program geared towards helping you to achieve long-term results? Know what you want and make sure you’ll get it at the weight loss camp.

- What specialists are available at the camp: qualified counsellors, nutritionists, dieticians, mental health professionals and physical fitness experts? Be sure they are qualified in their areas of expertise.

- Will you get individual assistance or will your program focus more on the group?

- How many people will be attending each program session? If the groups are too big, you might not get the help you need.

- Will after care support be provided after you leave the weight loss camp? This is very important. You want to know if you can contact them if you begin to slip or if you have questions or concerns.

It’s important to check these specifics to be sure that the weight loss camps for adults will deliver the results you want.

Most diets fail because they are designed to work only in the short-term, which is not the best way to loose weight.  Usually, this makes people eat even more when the diet is over and they are again free to choose their old unhealthy favorites.  The best way to loose weight is to work on making permanent changes to your routine that will improve your overall fitness level.  Over time, building muscle and developing healthy eating habits will raise your body’s metabolism so you burn more calories.  This will improve the results of your exercise program, along with burning fat while you are not even working out.

There are two ways to increase your body’s metabolism:  Increase physical activity and eat smaller meals throughout the day.  Both of these will require a bit of a lifestyle adjustment, but they can be done long-term if worked in gradually as a part of living a healthier life.  It is not that hard to find ways to sneak in a bit of exercise, even with today’s busy schedules.  Simply taking the stairs instead of the escalator or elevator is an easy way to get your heart pumping a few times per day.  While at work, you are still allowed to take a short break at least twice each day, so take a stroll around your office building to burn a few extra calories.  You can even break up your planned exercise in to intervals.  Try two sets of 15 minute breaks at work and go for a walk in the morning and afternoon.

Eating smaller meals can be enjoyable if you make those meals delicious and filling.  After all, who wouldn’t want to eat six times a day instead of only three?  Giving your body smaller meals to process more frequently throughout the day keeps the digestive system active and prevents an excess of calories from building up.  When your body senses that it has taken in more than it is expending, it will begin to convert those excess calories to fat as a reserve for times when food is scarce.  Eating three large meals actually puts your body into a feast-famine cycle causing your metabolism to increase and slow back down several times a day.

These small “meals” do not have to be full meals at all.  There are a number of healthy snacks you can keep on hand to give you a boost of a few hundred calories.  Dividing your existing portions into several meals is also a good way to keep eating a steady flow of calories throughout the day.  For example, a half of a tuna sandwich and a piece of fruit is around 400 calories, the perfect size for a quick midday snack.

Remember that living an overall healthier lifestyle allows you to add in some “forbidden” foods in moderation.  Since you are not on an extreme crash diet, there are no foods that are completely off-limits.  Treat yourself for making healthy choices by throwing in a piece of premium chocolate candy during one of your snack breaks.  You will get 100 calories toward your snack, along with a little bit of fat, dairy, and protein that may not be present in the healthier options on your menu.  Allowing yourself some leeway to enjoy your favorite foods is the best way to loose weight and keep it off in the long run.

One way that you can come to lose weight quickly is to calorie count. What does this mean for you? This means that you keep a careful count of how many calories you consume, every day, in order to make sure that you don’t take in more calories than you burn off.

To lose weight quickly, and to keep it off both for the short term and the long term, it is important too calorie count, as well as to exercise regularly and to eat a diet that is low in saturated fat.

The best part about calorie counting is that it can be done by anyone. It doesn’t matter whether you are male or female, where you live, or whether or not you wish to lose weight quickly or have plenty of time to devote to losing it.

The concept behind calorie counting is that you can eat whatever you choose, but you have to make sure that you exercise sufficiently to get rid of those calories. Your energy output must be greater than your food input. You are not allowed to have any extra calories hanging around that can easily turn to fat! It stands to reason then that calorie counting must be accompanied by consistent exercise.

Calorie counting forces you to take a closer look at the foods you consume on a daily basis. You also will become acquainted with the quantity of calories each food contains. This is something that might be very surprising for you. It can be a real eye opener but will lead to you becoming more conscientious. Another important consideration when it comes to the idea of how to lose weight quickly is you need to learn how many calories you need in order to function at your best.

How do you begin to calorie count your way to a slimmer, and more toned physique? To start, you first need to figure out how many calories you require to maintain a stable and healthy weight. For both sexes there is a general guideline to go by. For example, females require approximately 2000 calories on a daily basis while males require more (an estimated 2500 calories per day). Keep in mind that other important considerations are your build, your height, and how much muscle you have on your body when you first start the calorie counting plan.

Once you have this figured out, you can then devise a plan that is appropriate for you. Let’s look at a concrete example of this:

If you take in less than 500 calories of what you require on a daily basis, then your weight loss will be roughly one pound a week. If you increase this to bringing in less than 1,000 calories then you will lose an average of two pounds weekly. Sound good?

Why does this work so well? If you want to lose weight quickly, then you want to consume fewer calories, than you need to, in order that your body will then need to turn to your fat stores to make up the difference.