How To Be A Big Fat Loser by Thom King

How To Be A Big Fat Loser by Thom King

Now that we are well into the new year and we have all failed on our New Years resolution to lose that weight, it is time to stop feeling like a big fat loser and become one by losing all the fat you gained. And I am here to tell you how to do it in seven easy to follow steps.

1) Cut all the sugar out of your diet
2) Reduce the size of your portions
3) Always eat breakfast.
4) Never let yourself go hungry, it slows down your metabolism
5) Never eat after 8 pm.
6) Drink a minimum of 64 ounces of water everyday
7) Get at least 30 minutes of exercise each day

It is just that easy. It takes a little discipline and some support from family and friends but, you can lose as much weight as you want to over time.

First and foremost I would like to make the point that weight loss is created in the kitchen not the gym. So, we need to stop eating foods that are putting weight on us and start eating foods that will help us shed pounds.

Sugar is the number one culprit for adding body fat and keeping body fat on. You can replace sugar with Steviva Brand Stevia Blend, it measures and pours exactly like sugar it is all natural and has no calories or carbohydrates.

You will need to monitor the carbohydrate content of your diet and make some adjustments. Carbs are burned by the body to produce energy. Any carbs that are not burned off from exercise or activity will be stored as body fat by your body. And we dont want that. You should not eat any high glycemic carbs after 7 pm and eat only protein foods or vegetables. And never eat anything after 8 pm.

It is also important consume an adequate amount of high protein foods in order to build and maintain lean muscle while unloading that unwanted body fat. But make sure you balance this protein with plenty of green leafy vegetables because when people start consuming too much protein the extra protein can become a stressful stimulus for the kidneys. This is even more of a concern as we get older and our organs are less efficient and effective.

I really can't emphasize enough how important it is to increase your water intake as you increase your proteins. Your liver and kidneys will thank you. Plus the added water will help you lose the weight much faster

What I suggest is adding the juice of half a lemon to 32 ounces of water with a sprinkle of Steviva Brand Stevia Powder. Aside from being less than 2 carbs, you will get the health benefits that the stevia provides along with the vitamin C and electrolytes that lemon have. You can substitute limes for lemons if you get bored.

Start cutting your portions of food down, at first only by 25%. See how this feels for you. You must have smaller meals more frequently. The mantra you should chant daily is less food more often.

Never skip breakfast. It may sound funny, but research shows that eating more helps you lose weight. People who consistently eat breakfast lose more weight and maintain the weight loss longer. After a full night of fasting, your first meal sets your metabolisms furnace burning, provides the fuel you need to stay alert and perform your best. Kids who eat breakfast do better in class and adults perform better on tests and have better retention and performance too.

If youre in a rush, and dont have time to cook, hard-boiled eggs are perfect. Prepare them in advance, and eat them with a little salt and pepper. Theyre super easy to make and very portable. Enjoy your hard-boiled eggs with some salsa, but read the label to be sure theres no added sugar. If you must have cereal make sure it is whole grain preferably organic and above all that it does not contain sugar, and then limit yourself to only 1 cup a day.

Now for the dreaded work out part of this weight loss equation. Do some type of aerobic exercise i.e. walking, jogging, swimming, stationary cycling, aerobic dancing, etc. on a daily basis and preferably do it in the morning. At first try to average 30 minutes per day. However, if some days you can only do 15 minutes, that's still a lot better than doing nothing at all. But, as a rule of thumb do something daily.

Muscles burns more calories than fat so, tone your muscles with weight training three days per week. When I say weight training this can be as simple as working out with a couple of 5 lb. dumbbells. Toned muscles can really boost your metabolism and cause you to burn more calories 24 hours a day and yes, even while you're sleeping you'll be burning more calories.

Look for situations to be active. Park as far from the store as you can rather than looking for the closest parking spot. Use the stairs rather than the elevator, a rake rather than a blower, etc. Look for the "difficult" way to do things - the way that requires the most effort.

Above all the best way to be a consistent loser this year is to avoid the "3 P's" - weight loss pills, powders, and potions! There are no quick fixes. If you pursue diet and health with courage, discipline and consistency weight loss will happen.

So there you have it: the success proven formula for weight loss. Easy as pie, or not, maybe a hard boiled egg instead.
About the Author
Thom King is the President of Steviva Brands, Inc. Steviva manufactures and distributes Stevia powder, Stevia blend, Stevia leaves and Yerba Mate. Subscribe to Low Carb Living and Mind, Body & Spirit go to http://www.steviva.com for more information.

"How Do I Gain Weight?" by JP Clifford

"How Do I Gain Weight?" by JP Clifford

Try asking people how to gain weight and you'll likely see some bewildered faces staring back at you. For the majority of people, hearing that question is akin to hearing the questions, "How do I stub my toe?" or "How do I run out of gas?"

Those confused faces not withstanding, the question is a legitimate one and one that frustrates those who find themselves on the light end of the scale. While those on the heavy end can't get through a commercial break or flip through more than five pages of a magazine without someone offering up a solution to their weight problems, it can be a lonely struggle for those who want to put on weight.

If you are lucky enough to get a reasoned response to your question, it will probably involve the words "eat more." That, despite being obvious, is great advice. Quite simply, to gain weight you will need to up your calorie consumption to the point where you consume more calories than you expend. Couple an increased caloric intake with a little weight training and you have the recipe for healthy weight gain.

You may think you eat a lot, even enough to keep pace with your more weight-furnished friends, but you are probably over-estimating your intake. After a trip to the doctor's office to rule out medical causes for your inability to bulk up(thyroid disease and other medical problems can hamper weight gain), a first step to designing an effective weight gain program is to journal your eating habits. Counting calories for a week will give you an accurate view of your diet.

From there, increase your daily caloric intake by about 300-500 calories until you start putting on the pounds. Keep in mind though, while your caloric intake will directly influence your bodyweight, it will be other factors like the types of food you eat and your weight training regimen that decide the type of weight you are putting on. So if you are after an aesthetically pleasing weight gain, that of lean muscle weight as opposed to just some extra body fat to lug around, it will be important to pay attention to these factors.

To get the most muscle out of your weight gain, avoid the junk food and focus on eating whole foods. A good weight gain diet should be composed of 30-50% protein, 20-50% carbohydrates and 20-40% fat (the majority of which should be essential fatty acids). Different ratios within these ranges will work differently for different people. Keep up your food journal and experiment to find the ratios that work best for you.

Providing your body with the materials it needs to build muscle is only one piece of the puzzle. A weight training program designed to give the body a reason to add some muscle will be very important to achieving your goals. Your workout routines should concentrate on compound weight lifting exercises (those that involve multiple muscle groups like the squat or bench press) with weights that allow you to do 6 to 12 reps per set. Higher rep ranges will tone your muscles but may not sufficiently signal the body into muscle growth. Try to either increase the amount of weight lifted or the reps completed with each workout.

Don't go overboard with your workouts. Two or three one-hour workouts per week done with intensity should do the trick. Too often those that have trouble gaining weight (hardgainers) spend too much time in the gym. This can be counterproductive in two ways. First, it means you are burning off a lot of the calories that could otherwise be used to build muscle and, second, you can over-train your muscles by working them too hard, basically making them unresponsive.

If you are looking for some company in your quest to gain weight, venture into the bodybuilding community. There you will find many people also seeking ways to put on lean muscle mass. You will also find many products marketed to help you gain weight. Be very cautious when looking at these products. Gaining weight may not be as in demand as losing weight but it is still big business and there are a lot of companies out there looking to take your money. While some of these products can help, others aren't necessary.

With a little motivation, a weight gain diet and a solid weight training program in place you will have all you need to achieve your gain weight goals. Better yet, you will never again have to ask that question that gets all those funny looks aimed back at you.


About the Author
JP Clifford is an avid natural bodybuilder and creator of The Build Muscle and Gain Weight Fast Guide, a free online resource for those looking to gain muscle mass. Visit the site for more tips and advice on bulking up.