Archives August 2013

The Glycemic Index

Improve your health by understanding the glycemic index.

What Is the Glycemic Index and How Does it Affect Me?

The Glycemic index (also GI) is a ranking system invented by Dr. David J. Jenkins and colleagues in 1981 at the University of Toronto. It is a system that ranks the effects of carbohydrates on an individual’s blood glucose level.

Different carbs have different effects on an individual’s blood glucose level. When you consume a carb such as white bread, it will cause an insulin spike in the body and the blood glucose level will go up. The GI index will show how much effect the food has on an individual’s blood glucose level.

Generally, for weight loss, one will need to avoid foods that have a high GI index.

Carbohydrates that are slowly digested and broken, will release glucose into the blood stream gradually. These carbs have a low glycemic index. A lower glycemic index means slower rates of digestion and absorption of the sugars and starches in the foods.

Examples of Low Glycemic Index (GI) Foods:

  • Spinach
  • Tomatoes
  • Asparagus
  • Broccoli
  • Cauliflower
  • Celery
  • Cherries
  • Cucumber
  • Grapefruit
  • Peas
  • Peppers
  • Green beans
  • Lettuce
  • Low-fat yogurt
  • Soy Beans
  • Zucchini

Examples of Hight Glycemic Index (GI) Foods:

  • White bread
  • White potatoes
  • Brown rice
  • Watermelon
  • White rice
  • Dates
  • Puffed wheat
  • Corn chips
  • Waffles
  • Rice cakes
  • Candies
  • Pretzels

Knowing the GI of the foods you consume will be very helpful to your fat loss quest. If you are eating a lot of high GI foods, you will be sabotaging your progress and these foods can even be detrimental to your overall health.

Benefits of Low Glycemic Index Foods

If your blood sugar levels keep being raised repeatedly, your endocrine system will be pushed to its limits. By choosing to consume low GI carbohydrates, you will be enjoying several health benefits.

You will increase your body’s insulin sensitivity and prevent diabetes. In the event you do have diabetes, you will be better able to control it. A low GI diet reduces blood cholesterol levels, risk of heart disease, minimizes carbohydrate cravings.

You’ll Be Less Hungry on a Low Glycemic Diet

You will feel less hungry and whatever low GI foods you consume will keep you feeling full for a longer period of time. It also prolongs physical endurance. For people trying to lose weight, a low GI diet will prevent energy crashes and you will have a lower tendency to gain weight.

In order to enjoy the benefits of a low GI diet, you will need to substitute the high GI foods you consume with low GI foods. It will take some sacrifices and initial discomfort but once you get used to it and start seeing the benefits, you will adopt this diet happily.

For starters, you can substitute the normal sugary cereals that you consume for breakfast with low GI cereals comprised of oats, bran and barley.

Instead of eating white bread and pastries which use white flour, you can eat wholegrain breads and pastries made with stone-ground flour. Switch to brown rice or basmati rice instead of white rice.

Replace white potatoes with sweet potatoes or yams. Skip the mayonnaise, margarine and high calorie dressings. Eat fresh fruits instead of drinking sweetened juices. Try a thirst quenching glass of ice water with some lemon juice and stevia for a no calorie and naturally sweetened beverage.

All these are small changes that make a big difference. Once you get used to the low GI diet, you will see changes in your body that will amaze you. You will look better and feel better. Your weight loss progress will be unhindered and more rewarding for you.


Will CLA Help With Weight Loss?

Another good tool for weight loss is CLA.

If you’re wondering what CLA is, it stands for conjugated linoleic acid. Health stores all over the nation have been selling CLA as supplements to aid in fat loss. As with most other weight loss pills and supplements, it has received its fair share of hype and ‘testimonials’ to convince potential buyers that it is effective.

So is CLA as Effective as the Manufacturers Claim?

Studies have been conducted on rats, mice and recently humans too. The studies have shown that CLA indeed does promote fat loss but the participants also were on a sensible diet and exercise program.

Ah hah! Isn’t that always the case; a sensible diet and exercise program!

CLA is a supplement and just like the word suggests, it is meant to supplement a proper training regimen and healthy diet. Without these 2 fundamentals in place, no supplement or pill or anything that we know of will work to make you lose weight.

Most of the typical fat burners on the market contain stimulants to make your body lose weight. Recently, one of these stimulants, ephedrine is being clamped down on and now illegal in the US because of its negative side effects; which can be potentially fatal.

What are the Side Effects of CLA?

Most fat burners which contain stimulants will produce side effects such as jitters, trembles, heart palpitations, increased heart rate and increased blood pressure. None of these are good for you. Fortunately, CLA has no stimulants, so it does not cause any negative side effects.

Now let’s look at studies conducted to determine the efficacy of CLA.

The American Journal of Clinical Nutrition published the first study we know of. It was discovered that when the participants were supplemented with 3.2 g/d of CLA (the recommended dose for weight loss benefits) they burned more fat while they slept.

This is excellent news. To make things even better, the fat the subjects burned was stored body fat and not the fat they had consumed the day before. The results are promising.

The CLA also promoted improved protein retention. This is good news because it prevents muscle from breaking down easily. During weight loss programs, it is common to lose some muscle along with the fat. That is why it is crucial to include resistance training with the cardio so that we can retain every bit of muscle that we can.

CLA is Another Good Tool to Add to Your Weight Loss Tool Box

So, the bottom line is that by consuming CLA supplements, it might give us an added advantage to holding on to our precious muscle and burn body fat at the same time.

So far, there have been no documented cases of adverse reactions from people who have consumed CLA. That’s a really great sign. With that said, this would be a supplement worth investing in to help accelerate your fat loss and to help you reach your desired weight loss goals.

A word of caution though – Don’t overdo it. It is very common for people to not stick with the recommended doses and take more than the prescribed amount. They naively assume that by increasing the dose they’ll speed up the process because more is better. This is not so and is a huge mistake. Stick with the recommended dose which will probably be around 3.2 g/d.

Lastly, make sure you maintain your training regimen and eat wisely while aiming for a daily calorie deficit of 500 cal/day. If you do this right, the CLA will be a very beneficial tool that you can use on your weight loss quest.


Lose Weight in a Sauna

You seriously can't lose weight in a sauna.

Can I Lose Weight By Using a Sauna?

We could sum this entire article in one word. No.

Nothing to see here about losing weight, so move along folks…

But that wouldn’t be fair since an explanation is necessary. A sauna is basically a room which is heated to high temperatures and meant to warm up your muscles and ‘loosen’ them a little. The temperature in a sauna can go all the way up to 150 degrees Fahrenheit. You will be dripping with sweat and feeling light headed after a sauna session.

So, does that mean you lost weight? Probably yes.

Does it matter? Nope.

Why not?

Because you only lost water weight and once you rehydrate, your body will replenish the lost fluids as soon as possible and you will be back to the same weight you were before.

Pro Athletes Use Saunas to Lose Weight Temporarily

Saunas are sometimes used by pro athletes to lose weight so they can qualify for a lower weight class during the weigh in. This is their strategy to give them an advantage later on.

For a normal person just trying to shed excess pounds, a sauna should not even be a consideration as a weight loss tool. If you want to relax after a hard workout and ease your tired muscles, then by all means use a sauna.

If you are hoping to lose weight just by going to saunas, it’s not happening.

There are some health benefits to using a sauna. Personally, I feel that these health benefits can be achieved with a hard 30 minute run.

You May Not Lose Weight but You Can Lose Toxins

However, for an easier way to experience similar benefits you may try a sauna. When you use a sauna and sweat copiously, you will be flushing out toxins from your body. That’s a good thing.

Your heart will beat a little faster so it can be considered a very mild cardio session. The heat in the sauna will stimulate blood flow and help tired muscles to recover faster.

Some research shows that the increased heart rate in a sauna is similar to that as going for a walk. My suggestion is to just go for the walk instead. Use a sauna as a way to mentally de-stress.

A tough training regimen and strict diet can take a mental toll on you. Use the sauna to relax. Close your eyes, soak up heat, sweat away and relax. You will be less tempted to binge on junk food if you’re relaxed.

You should also take note that a sauna will dehydrate you. Avoid alcohol before a sauna and do remember to rehydrate once you are done. Do not use a sauna before a cardio or weight training session. Only use it after your workouts therapeutically.

Many gyms are equipped with saunas and many members use a sauna after a hard session on the treadmill. I wouldn’t recommend it because your body will have lost a lot of water from the workout. It would be a good idea to rehydrate and wait about 20 minutes before heading to the sauna.

Last thing is to not fall asleep in the sauna and do not weigh yourself after a sauna and feel happy that your weight has dropped because you’ll just be disappointed later when you must re-hydrate.


Burn Fat Fast

Check out these great tips to burn fat fast.

Burning fat can be slow and tiring process. It’s easy to lose motivation and just give in and give up. Below you’ll learn 9 ways to stay on track and keep yourself motivated to stay the course till you reach your desired weight loss goals.

Burn Fat Tip #1. Don’t weigh yourself daily

This is a very common mistake that people make. They weigh themselves daily and some even weight themselves a couple of times a day. Your weight fluctuates on a daily basis for a variety of natural reasons such as water retention to the foods you eat.

If you weigh yourself daily and do not see any change on the scale, you’ll just de-motivate yourself and feel depressed. Only weigh yourself once a week on the same day, same time, every week.

Burn Fat Tip #2. Cut your calories gradually

This is very important. If you cut your calories drastically too soon, your body will go into starvation mode. When this happens, your body will hold on to its fat stores desperately and you may hit a weight loss plateau real fast.

Burn Fat Tip #3. Include resistance training in your program

Many people mistakenly believe that cardio is the only way to lose weight but this is untrue. Cardio and resistance training go hand in hand. By combining the two, you will shed the fat fast and furiously. Weight training increases muscle mass and the more muscle you have, the more calories you will burn.

When you are on a caloric deficit, your body may burn its muscles instead of the fat stores. By working out with weights, your body will realize that it needs the muscle and so starts burning its fat stores and that’s what you want.

Burn Fat Tip #4. Consume different amounts of calories on different days

Do not eat the same amount of calories daily. For example, if you consume 1900 calories on Monday, then you may wish to consume 1500 on Tuesday and 2100 on Wednesday. When you keep your body guessing and never let it adapt to a habit you’ll be keeping it on alert and burning fat.

Burn Fat Tip #5. Minimize your carb intake

Cut down your carbs to the minimum that is required daily. Avoid processed carbs that have a high GI. Consume starchy carbs that digest slowly but limit those to the minimum too.

Burn Fat Tip #6. Make HIIT training part of your regimen

HIIT stands for high intensity interval training. This is very high intensity training with very short breaks between sets and reps. For example, sprinting for 1 minute followed by a 30 second walk and back to a 1 minute sprint.

HIIT training will leave you gasping and panting. It will create an oxygen deficit. That means you will be on fat burning mode for 8 to 12 hours after your workout

Burn Fat Tip #7. Eat more fats

To lose fat, you must eat fat. It sounds contradictory but holds true. Eat healthy fats such as natural nut butters, egg yolks, fish oil, etc. When you eat healthy fats, your body will realize that it can do away with its fat stores since it is getting a healthy amount of fats daily. Your body will burn fat more readily.

These are the 7 key ways to burn and lose more fat. By incorporating these methods into your weight loss program, you will reap the rewards for the long run and will see weekly progress in reaching your weight loss goals.


Weight Loss Plateau

What are you going to do when you hit that weight loss plateau?

All is going as planned, then suddenly here comes the dreaded weight loss plateau that so many people experience and have no idea why it happens; or how to break through it.

This is one of the main reasons why people just stop trying and give up on their weight loss journey. It can feel horrible when you see no change on the scale despite eating right and working out like crazy.

People are motivated when they see positive results and changes. The moment the results stagnate and there is no change, they assume the worst and feel that their efforts are in vain. They think that the work they’re doing is not paying off and it’s their fate to be fat. This is not true of course.

Why Does a Weight Loss Plateau Occur?

The first point we must note is the difference between weight loss and fat loss. You can lose fat but not see a weight change. Most people don’t know this and it takes a while to wrap your mind around this fact. After all, how could you lose fat but not weight?

Simple. You must have gained lean muscle because of your exercises. So, the new muscle weight will offset the actual fat loss weight. You body’s lean muscle mass has increased and that’s a good thing.

That’s When a Weight Loss Plateau is Not a Plateau at All

Another point is that your body could be retaining water. Your body’s water weight fluctuates daily which is equal to one pound per pint (500ml.) so keep that into consideration.

The best way will be to track your progress with body composition tests over a period of time. You want to focus on fat loss. Weight loss is just secondary. Changing your body’s composition is what really matters.

Another very common problem is that people over-estimate their training and under-estimate their eating. It’s really tough to train hard but it is so easy to eat. So, in their mind, they assume that a hard 45 minute workout may have burned over a 1000 calories, but eating 2 slices of pizza in 15 minutes will add up to about 300 calories.

This of course is totally wrong!

A 45 minute workout may burn about 300 to 400 calories. 2 slices of pizza may contain above 600 calories. Now you see how easy it is to negate a workout with poor diet choices. So, when people slip up on their diets and then later on see no changes on the scale, they wonder why all the hard work is not paying off. It’s not a weight loss plateau but self-sabotage.

Adjust Your Numbers to Avoid a Weight Loss Plateau

Another common mistake is not changing the numbers. When you first start losing weight, you are heavier and your “required calorie consumption” for fat loss is very high. Weights are built onto your body in the form of fat.

However, as you lose weight and become smaller, your daily calorie requirement will drop. You will need to recalculate your daily calorie requirements based on your current weight. Eating the same amount as before will just not cut it unless you intensify your workout routines.

Another Weight Loss Plateau Reason: Adaptive Thermo-genesis

Basically what that means is your body’s metabolism drops due to caloric restrictions. This could be caused by a fasting or starvation diet and could be heredity as well.

Trying to cut too many calories too fast is the most common reason for this happening. Aim to cut no more than 500 calories from your daily caloric requirement and gradually back it down as needed. This will help you maintain your metabolic rate.

If you have been doing that and still experience a plateau, then it could be that your body type is that of an endomorph. A way to get around this is to take a 3 day break from the diet you’re on and eat what you want to within reason.

You may gain a pound of two, but your metabolism can see a boost from this. You’ll break through your weight loss plateau and then you can carry on with the caloric deficit, get back to burning fat and moving towards your goals.

Now you know what a weight loss plateau is and a few of the best ways to avoid it; and overcome it if it does occur. You can break through this plateau if you hit it but you can’t give up because giving up is the way to certain failure.


Fat and Fit Possibilities

Is being fat and fat at the same time even possible?

This is a very interesting question and causes a lot of debate among health care professionals and fitness experts. After all, there are people who are obese and yet engage in sports actively on a daily basis. They are fat because they consume more calories than they burn off.

So, it is possible to be fat and still relatively fit. I use the term relative because we must look at fitness from a broader perspective. It’s not about how fast you run, how much weight you can lift or the amount of stamina that you have.

Fat and Fit vs. Slim and Unfit

Fitness encompasses all of the above but it also includes the general state of your health. When you factor this in, even slim people may be considered unfit and unhealthy.

Obesity has been linked to many diseases from hypertension to diabetes, cancer, cardiovascular disease, etc. However, automatically assuming that becoming obese means you will get these problems is not really correct. There are many other factors to consider.

Young Fat and Fit People

Age is one. Younger people often tend to escape these problems even if they are obese. It’s older people who are more prone to obesity linked diseases. So, a young obese man could be fitter than a slim but older man.

Then we have genetics which is never fair. Some people are much more prone to health problems due to poorer genetics. There are many obese people with normal blood glucose and blood lipid levels. They just have good genes.

Other Factors of Being Fat and Fit

There are many other factors such as smoking, diet habits, stress levels, sleep habits, drinking, drug use, etc. that may cause health problems. So, an obese man who smokes and drinks frequently will be less fit than another obese man who maintains a healthier lifestyle.

In the end, it’s really all relative.

If you eat right and exercise often, you will be healthy. Eating right in this case means eating healthy. Of course, even if you eat healthy but exceed your daily calorie requirements, you will still gain weight. You will be fit but fat to a reasonable point.

The best way to live life happy and healthy is to slowly shed the excess pounds and reach the ideal weight for your height. As you age, your body’s systems will deteriorate and any excess fat that may not pose a problem now will start causing problems later.

Prevention is better than cure so it’d be ideal to lose the excess weight now because now is as easy as it’s going to get for most of us.

If you are involved in exercise actively but still overweight, then the problem lies with your diet and just with a few tweaks, you can attain your desired weight.

It will even be easier for you since you already have the habit of an exercise routine worked out. Those people who are obese and do not exercise regularly will have a much tougher time since they’ll have to inculcate 2 new habits – exercising regularly and eating properly.

There is no doubt that fat people can be fitter than slim people who lead sedentary lives. However, why carry more weight than you need to in any case?

Lose it. You will look better and feel better. You will be lean and fit. Now that’s a goal anybody can strive for and feel happy about when they accomplish it. For some great weight loss and fitness tips, check out the weight loss section and subscribe to our My Fitness Nut Newsletter at the top of the page.


About the Atkins Diet

The Atkins diet has good and bad points to it.

The Pros and Cons of the Atkins Diet

The Atkins diet is one of the most popular diets and thousands of people have reported benefits by going on the Atkins diet. Even famous celebrities have come out and vouched for its effectiveness.

The Atkins diet is indeed effective because it uses nutrition principles that are very sound.

The Atkins diet also known as the ‘fry up’ diet strictly limits the amount of carbohydrates consumed to the bare minimum. This is the key principle behind the Atkins diet. It aims to make the body convert the stored body fat to energy instead of using glucose as a source of energy. This is known as ketosis.

What You Can Eat on the Atkins Diet Plan

Food will be restricted but you will be able to eat foods that other diets will never recommend. You will be allowed to eat oily and fatty foods but will not be allowed to consume carbs or foods which contain sugar. You are forbidden from eating foods like white bread, pasta, cakes, etc.

You are allowed to eat any kind of meat, fish and shellfish. It does not matter if the meat is fatty. In fact, eating fats are encouraged in the Atkins diet. Most vegetables are allowed on the Atkins diet except the starchy types of vegetables such as potatoes, peas and corn.

You may eat butter but margarine is not allowed. It is recommended that you consume fish oils or omega 3 supplements. In fact, you may eat cheese, creams, sauces, condiments and spices as long as they are low in carbohydrates and do not contain sugar.

The Atkins Diet Plan Totally Rules Out Sugar

There are no restrictions on beverages either. However, as mentioned earlier, your beverages should not contain sugar. Even natural sugars like honey are not allowed on the Atkins diet. Artificial sweeteners are fine but controversial in regards to the health and safety of them. Try stevia leaf instead.

All these requirements make the Atkins diet very effective. Just cutting out the high GI foods itself is a very effective measure. The body will not experience insulin spikes and blood sugar levels will be constant. This will make fat loss easier and it will be more difficult to gain fat.

Sugar is detrimental to any weight loss program if it exceeds the daily requirement. Many people drink their calories from sodas, sweetened fruit juice, etc. The Atkins diet puts an end to unnecessary calorie consumption from sweetened drinks.

That’s the Biggest Problem of the Atkins Diet

The problem with the Atkins diet is that it restricts the unrestricted carbs for life. Any diet that uses restrictions will not be effective for the long run.

There may be occasions when you feel like having a plate of pasta or a pizza. However, if you are doing the Atkins diet, you will not be able to eat these kinds of foods.

This may be inconvenient and in some cases, the self-denial may cause you to binge on junk food. Cravings may reach a point that you just have to satisfy them and when you do, you will likely go overboard.

The best way to lose weight will be to adopt a healthy diet that does not have extreme restrictions. Eat sensibly and have a  good exercise program in place. If you are maintaining a calorie deficit daily then having a pizza every now and then can’t hurt. Life is meant to be enjoyed and having a meal that you crave occasionally shouldn’t be a sin.


Rules for Fat Loss

Follow these rules for fat loss.

22 Rules for Fat Loss

This article will be real short and simple to read. If you apply the rules stated below, you will be dropping the fat real fast.

1. Aim for a 500 calorie deficit daily. This equates to a 1 lb. of weight loss per week.

2. Adopt a diet high in proteins and fats but limit the carbs. Avoid high GI carb foods.

3. Consume slow digesting carbs. These are considered as low GI foods and they will keep your blood sugar levels constant.

4. Drink 2 glasses of icy cold water daily. This will boost your metabolic rate due to an increase in norepinephrine.

5. Drink about 3 to 4 cups of tea without sugar daily. It can be green tea, black tea or oolong tea.

6. Eat eggs as a form of protein. It’s an excellent source. Studies have shown that people who consume eggs have less hunger cravings and lose more weight.

7. Consume fish oil supplements. They are rich in omega-3 essential fatty acids. They aid with fat loss.

8. Drink a glass of raw milk a day if you can obtain it. It is rich in fat, calcium and protein. Only drink raw milk.

9. Eat an apple a day. They are rich in anti-oxidants and have many health benefits. A compound in apples known as apple polyphenols has been shown to increase muscular strength, boost endurance and promote fat loss. This is definitely a must have in your diet.

10. Eat a handful of nuts daily. Almonds, macadamia nuts, Brazil nuts, etc. They are rich in fat and have many health benefits.

11. Drink at least 7 to 8 glasses of water daily. Your body needs water and oxygen to metabolize the fat. Not being properly hydrated will mean that your fat loss progress is hindered.

12. Include whey protein in your diet. If your budget allows it, get a tub of whey protein from your health store and make a protein shake for yourself before bed daily. It will help with muscle recovery and growth.

13. Skip the artificial sweeteners. There is a lot of debate about whether they are safe or not. What really matters is that artificial sweeteners tend to affect the brain’s ability to regulate calorie intake. That means you feel hungry more often, experience cravings and end up consuming more calories.

14. Consume CLA supplements. They have been proven to aid fat loss.

15. Have an exercise program that combines both cardio and weight training. This will ensure that you will burn the most fat in the shortest possible time.

16. Do your cardio first thing in the morning on an empty stomach. Your body will burn its fat stores directly.

17. Lift heavier weights every now and then Excess post-exercise oxygen consumption will lead to an elevated metabolic rate that lasts for hours. That means you keep burning calories long after you have finished working out.

18. Motivate yourself daily with photos or quotes or even body transformation videos. It is easy to get de-motivated along the way.

19. Weigh yourself only once a week and NOT daily. This will track your progress and keep you focused.

20. Get your body composition measured. Sometimes your weight on the scale may not change but that does not mean you have not lost fat. Your fat loss may have been offset with lean muscle gain. The only way to be sure will be to do a body composition test.

21. Keep up to date with the latest in health, fitness and weight loss by subscribing to the free My Fitness Nut Newsletter at

22. Never give up on yourself. If other people can do it, so can you. It will be so worth your effort.

These are the 22 rules to fat loss. Of course, there are many more but if you just follow these 22, you will be way ahead of the pack, see results quickly and your dream of a toned body will become a reality for you.


Stubborn Body Fat

That stubborn body fat and how to get rid of it.

It happens to people all the time… It makes no difference how dedicated you are or how hard you workout and stick to your diet, fighting that stubborn fat that refuses to leave can be a real pain.

For the longest time your diet and exercise routine has been showing nice healthy gradual results as your body became leaner and stronger. Then suddenly, for that last bit of stubborn body fat; it refuses to budge.

What to do When You Are Stuck with Stubborn Body Fat

This is often the case when people are working on developing the six-pack abs look and they are struggling with that last stubborn layer of fat on their belly. They try their hardest to burn off that fat but with no success.

Below you’ll find 5 ways to fight that stubborn body fat and if all works out well, one that will work for you to banish that stubborn fat layer once and for all. Well, that’s the goal anyway. These are simple but that’s sometimes all it takes once you get to a certain point.

Fight Stubborn Body Fat Tip #1: Ingest Enough Omega-3

The first thing you can do is to consume a high quality fish oil supplement. Our diet these days is overloaded with omega-6 when what we really need is omega-3 fatty acids. You can find these essential fatty acids in fish such as salmon, mackerel and trout. Sardines, scallops, herrings and even shrimp are good sources of omega 3 acids.

When you have sufficient omega 3 fatty acids in your body, your fat loss will be accelerated.

Fight Stubborn Body Fat Tip #2: Drink These Teas

Another way to boost your metabolism will be to drink about 3 to cups of tea each day. This can be oolong tea, green tea or a standard black tea. Tea has been shown to increase fat oxidation and give your metabolism a boost.

When you are fighting stubborn fat, every tool that you use is an added advantage and tea is one of those tools. Beware not to add sugar or artificial chemical sweeteners but a smidge of stevia can safely give you the sweetness you’re looking for.

Fight Stubborn Body Fat Tip #3: Fight Fat with Fat

Sounds odd I know but yes, you can eat fat to lose fat. This is a secret method employed by certain professional bodybuilders to get their fat percentage down.

This is known as a ketogenic diet. They reduce their carbs to a minimum and consume lots of healthy fats such as nuts, avocados, natural nut butters such as almond or hazelnut, flaxseed oil (high in omega-3), sunflower oil, olive oil and other foods rich in omega 3 acids.

Fight Stubborn Body Fat Tip #4: Reduce the Carbs

When you reduce your carbs to the bare minimum, your body will start burning its fat stores for energy instead of glucose. That’s when the stubborn body fat you’re working so hard to get rid of will start to burn off.

Fight Stubborn Body Fat Tip #5: Increase Cardio Intensity

Extra cardio over and above what you’re doing now will help in burning off stubborn fat. I you’re already doing cardio workouts you can increase your workout sessions in either time or frequency but be sure to change your routines often and increase the intensity of your workouts.

A good way to increase the intensity of your workout and your daily workout routines is with Sandbag or Kettlebell training. A new or changed workout routine can help you break that plateau and put your body back into a fat burning mode once again to help you drop that last bit of stubborn fat.

An important thing to note here is that the extra cardio and ketogenic diets are just temporary for most people. After you’ve burnt off that last bit of stubborn body fat you can taper down your workout routine and dieting. Then you just need to concentrate on maintaining your awesome new look.

You always want to keep your body guessing and not let it get comfortable with one specific diet or one specific exercise program. This is what helps the body stay in a fat burning mode. Change your workouts, rest days, diets, etc. on a regular basis and beware of getting stuck in a comfortable rut where you hit that roadblock plateau.

If your body is constantly facing surprises, new challenges and diets, it has no time to adapt. It will work with you burn the fat to cope with the new pressures you keep throwing at it.

On a last note, some of your fats may have been there for many years and it might take time for the body to finally decide to burn off these fats. Give it time and keep working to your goal of burning that last bit of stubborn body fat.


Online Weight Loss Programs

With the internet we now have online weight loss programs available.

Are Online Weight Loss Programs Right for You?

Anyone who has taken the time to examine the options available on the weight loss market right now has probably noticed that most of said options consist of workout routines and dieting plans. They pretty much all function in the same way, providing you with the template you need to follow, and in some cases, additional books and reports which are very rarely of any use.

While this approach may work for some people, it has failed countless others for two reasons: it doesn’t provide any flexibility, nor does it provide you with any motivational support. However, it seems that the situation is slowly being remedied as more and more online weight loss programs are being put in place.

What’s Better: Online Weight Loss Programs or Traditional Methods?

To answer the question above, it’s necessary to understand the principles behind an online weight loss program, how it differs from traditional methods, and whether or not that makes it better.

While the exact method of functioning may differ from program to program, most of them start by having you provide experts information about yourself, or more precisely, your physical attributes. Some of them even go the extra mile and determine your body type.

Depending on the answers you will have provided, you will then be given a dieting and/or exercising template that has been specially designed for you. In other words, you will be following a weight loss program customized to your needs and abilities.

That’s pretty much what makes online weight loss programs different from their traditional counterparts; their ability to adapt themselves to their users. But how come online programs are able to do that?

Well, when you are providing information about yourself it is examined by, at least in most cases, real weight loss experts who make a living out of helping people lose weight. In other words, instead of being provided with a lifeless program that “should” work, you will get one that is guaranteed to.

Online Weight Loss Programs are Flexible

In addition to being much more flexible, online weight loss programs also offer much better support to those who follow them. There are generally experts available for online live support chat, without forgetting that online programs always have some kind of forum where its members can interact with each other, get answers to their questions, ask for some advice, and most importantly, obtain moral support.

While it may sound somewhat silly or cliche’, the fact is that if you see for yourself that there are other people out there with the same problems as you, giving the same solution a shot, you will feel much more confident about being able to go through with losing the weight that has been dragging you down for ages.

All in all, if what you are looking for is simply a dieting menu combined with an exercising regime, then by all means, you should stick to traditional methods. However, if what you are looking for are systems which offer a flexible and personalized approach to your problem, then online weight loss programs are definitely the way to go.