For many people weight loss is a chronic endeavor. All too often the shedding of pounds is a temporary event followed by a steady regain of lost weight. Most popular diets are unsuccessful in the long run because they fail to address the multi-faceted nature of what successful, permanent weight loss entails. Luckily, research has revealed many invaluable strategies which can help increase your odds of permanent weight loss. While no single article can possibly cover this vast subject, we have provided links to excellent weight loss programs and books which are backed by clinical research, and can significantly help you in your quest. We also encourage you to browse through our hand-picked award links to learn more about the best strategies you can incorporate for long term weight loss success.

1.  Exercise is essential for weight loss
It’s nothing new, but exercise is probably the most important predictor of whether you will succeed at long term weight loss and weight loss maintenance. In order for exercise to be helpful in weight loss, you should strive for a minimum of five 30 minute sessions per week. The good news is that recent research has shown that three 10 minute sessions in a day are as good as one 30 minute session. This helps many in combating the old “no time for exercise” excuse. Be certain to find something you enjoy. You’ll be more apt to stick with it. Try walking with a friend, joining an intramural sports league, participating in outings with a group like The Sierra Club, or trying some classes at your local gym. Once you give exercise a chance, you will begin to enjoy its positive benefits on your psyche as well; you will literally become “hooked.

2. Weight loss and weight training
We chose to list this separately from the “exercise” category because of the significant weight loss benefits attached to weight training in and of itself. The basic equation is this: the more muscle tissue you have, the more calories you will burn. This is why world class weight lifters must eat thousands of calories a day to maintain their weight. Muscle is active tissue, fat is not. Thus, muscle “burns” a significant number of calories each day for its own maintenance. In her book Strong Women Stay Slim, Miriam Nelson, a Tufts University researcher, showed that a group of women who followed a weight loss diet and did weight training exercises lost 44% more fat than those who only followed the diet. While aerobic activity can help burn calories, muscle’s where it’s at when it comes to giving your metabolism a significant daily boost even at rest.

Read Cardio and Strength Training: How do you create a balanced routine? to find out how best to pursue numbers 1 and 2 above in tandem.

3. Keep a diary for triggers that hinder weight loss
Keeping a food diary can be a huge asset in successful weight loss. Devote some time each day to record what you have eaten and how much, your hunger level prior to eating, and any feelings or emotions present at the time. A food diary can provide a large amount of self-awareness. It can identify emotions and behaviors that trigger overeating, foster greater awareness of portion sizes, and help you discover your personal food triggers. Study any patterns that emerge from your food diary and identify where you may be able to make more healthful changes. A food diary provides an added benefit of keeping you focused on and committed to your goals. Start keeping a food diary today by printing our food diary.

4. Stay focused on being healthy, not on becoming thin
Many people become more successful at long term weight loss when their motivation changes from wanting to be thinner to wanting to be healthier. Change your mindset to think about selecting foods that will help your body’s health rather than worrying about foods that will affect your body’s weight. The Food Pyramid offers a basic outline of the types and amounts of food you should eat each day to give your body the nutrients it needs for optimal health.

5. Find out why you overeat
All too often overeating is triggered by stress, boredom, loneliness, anger, depression and other emotions. Learning to deal with emotions without food is a significant skill that will greatly serve long term weight control. The Solution, a book and national program developed by Laurel Mellin, RD, helps participants to identify their eating triggers and respond to them without food. A research study showed that the participants in this program demonstrated a better rate of long term weight loss maintenance than those who simply diet and/or exercise and don’t address behavioral and emotional issues. Chronic over-eaters and “emotional eaters” can be significantly helped by learning new behavioral skills such as those Mellin presents. You can also seek help with behavioral and emotional eating issues from a licensed counselor or psychologist in your area.

6. Weight loss support: join a weight management group
A big key in long term weight control comes from receiving encouragement and support from others. You can check to see if groups such as Jenny Craig offer programs and resources in your areas. You may also wish to check with your local hospital to see if their registered dietitian conducts group weight loss programs.

7. Weight loss and portion control
With the advent of “super-size” meals and increasingly huge portions at restaurants, our concept of normal serving sizes is a distant memory. Be mindful of the amounts of food you consume at a sitting. When necessary, divide your food in half and ask for a take home bag. It is all too easy to be a “plate cleaner” even when served enormous portions. Learn to pay attention to your hunger level and stop eating when you feel comfortably full, not stuffed.

8: Lose weight slowly with small changes
Try to remember that “losing 15 pounds in two weeks” is nothing to celebrate. It is important to realize that the more quickly weight is lost, the more likely the loss is coming from water and muscle, not fat. Since muscle tissue is critical in keeping our metabolism elevated, losing it actually leads to a decrease in the amount of calories we can each day without gaining weight. Fat loss is best achieved when weight is lost slowly. Strive for a weight loss of no more than 1-2 pounds per week. One pound of weight is equivalent to 3500 calories. By making small changes like eliminating 250 calories a day from food and expending 250 calories a day from exercise, you can lose one pound (of mostly fat) per week.

9. Eating slowly can lead to weight loss
Did you ever notice that thin people take an awfully long time to eat their food? Eating slowly is one method that can help take off pounds. That’s because from the time you begin eating it takes the brain 20 minutes to start signaling feelings of fullness. Fast eaters often eat beyond their true level of fullness before the 20 minute signal has had a chance to set in. The amount of calories consumed before you begin to feel full can vary significantly depending on how quickly you eat. So slow down, take smaller bites and enjoy and savor every tasty morsel.

10. Weight loss through eating less fat – but do it wisely
We’ve known for some time that limiting high fat foods in the diet can be helpful with weight loss. That’s because fats pack in 9 calories per gram compared to only 4 calories per gram from proteins or carbohydrates. To many, the message to limit fats implied an endorsement to eat unlimited amounts of fat-free products. Just to clarify, fat-free foods have calories too. In some cases fat-free foods have as many calories as their fat laden counterparts. If you eat more calories than your body uses, you will gain weight. Eating less fat will help you to lose weight. Eating less fat and replacing it with excessive amounts of fat-free products will not.

By Kathleen Goodwin, RD… http://www.thedietchannel.com/weightloss.htm

1. You are not doing a proper exercise program – The new way to lose weight is to increase your metabolism (your body's engine) to burn off unwanted body rather than trying to starve it off.  The only type of exercise that will do this is strength training exercise. When your muscles are toned they will burn more calories every minute of the day and night which will help you get results. 

2. You are relying on old fashioned cardio activity – Long, slow, steady state activity like walking, jogging cycling is not intense enough to raise the metabolism permanently.

In the 1980's we were only concerned with what happened during an exercise session. Research now tells us that we need to be much more concerned with what happens after the exercise session is over for long term body fat loss. Strength training will speed up your metabolism for long term fat loss.

3 You are on a restrictive diet and are not exercising – You must combine a good diet with proper exercise. A diet alone may help you lose weight short term, but eventually you will gain it back (and then some). Exercise helps tone your muscle tissue and raises your metabolic rate. By raising your metabolism, you can increase your weight loss.

4. You are not eating enough calories – Under-eating is one of the big obstacles in the fight to lose weight. Many people believe if you decrease your calories you will lose weight. Your body requires a minimum amount of calories to function properly and if you go below this level you will send your body in 'diet shock.' This lowers the metabolic rate in an effort to avoid starvation. Fat loss stops and energy levels plummet.

You need to eat a minimum of 1800 calories if you are a woman and 2400 if you are a man. These calories are best split up into 4-6 small meals eaten every 2-3 hours.

5. You are exercising without a proper balanced diet – It you are not eating properly there is no way you will have enough energy to do justice to your exercise program. You will just be going through the motions. You need to support your exercise program with your eating plan for best results. Each of your small meals should contain around 20 grams of protein and the balance made up of raw and cooked vegetables.

6. You don't have a properly structured exercise program – Doing a couple of exercises here and there without a proper plan or schedule will not produce good results. Have a fitness professional set up your program and not only teach you exercise technique but also the level of intensity (degree of effort) needed for real results.

Monitoring your progress along the way by your fitness instructor is also a good idea.

7. You never change your exercise routine – You must change your routine often to keep the results coming. You must perform a variety of strength training exercises and be looking to progress in them. That means you need to continually increase your strength levels if you wish to stimulate your body to make the changes you desire.

If you are serious about improving your body, you are serious about improving your health so take a look at this list and see if you need to change anything that could help you make faster progress. Losing weight and toning muscles is not always easy and the more factors you have in your favor the quicker if will happen for you.

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Losing fat is a frustrating challenge for millions of overweight people. Building muscle is downright HARD to do as well, and thousands of bodybuilders and athletes struggle for years to make gains. Doing BOTH at the same time is near impossible unless you know EXACTLY what you're doing.

New discoveries in the emerging sciences of within-day-energy balance, nutrient timing and natural hormonal manipulation have pointed the way to a proven method for achieving simultaneous muscle gain with fat loss…

Your Quest For the Holy Grail Just Got Easier…
The Straight and Fast Path Shortcut To a Leaner AND More Muscular Body Is Now Just a Click Away!

The HOLY GRAIL is the type of strategic program that you NEVER discover casually on your own. It's the result of meticulous scientific investigation combined with years of experimentation, testing and tweaking. If you get lucky and "accidentally" gain muscle while losing fat, you'll have no clue how you did it, which means you won't be able to do it again and you won't be able to explain how you did it to others.

If you want the shortest, fastest, straightest path to muscle building and fat burning success, you need a guide…a plan, a roadmap…

The Holy Grail Body Transformation System is the first course of its kind that builds on the foundational fat-burning principles, adds muscle-building techniques and then puts it all together in a highly strategic system for gaining muscle and burning fat simultaneously, while explaining the process scientifically…

Discover…

Why most people – even fitness pros and dieticians – are dead wrong about the biology behind losing fat and gaining muscle at the same time … and why you MUST understand the true "temporal mechanism" or you'll never have a prayer at deliberately achieving this elusive goal

Why you MUST understand "energy partitioning" – the fat-burning, muscle-building process BEYOND CALORIES-IN vs CALORIES OUT!… this is the key to forcing your body to drive energy and protein INTO MUSCLE CELLS and pull calories OUT OF FAT CELLS!

• The power of hormones to dramatically shift fat to muscle… discover what steps you must take to achieve hormonal control for maximum muscle growth and fat loss… this is MUST-HAVE information because if your hormones are out of whack, the game is over
• The 4 "X Factors" of concurrent muscle gain and fat loss – these are the special conditions that allow above average muscle gains while losing fat at the same time… and there's good news and bad news about the X Factors that you need to know before you get started
• The 5 "X2 Factors" that influence your ability to gain muscle and lose fat at the same time… They all depend on your current body composition (lean or fat) and dieting status (dieted down or not dieted down)… Depending on which category you're in, it can totally change your approach

• Why you almost never gain muscle in a continuous calorie deficit… and the one exception that allowed a group of overweight women to gain muscle and lose fat while eating 800 calories a day (I don't recommend this, but the lessons from this case study are valuable)
• How to choose the right body transformation goal: should you focus on burning fat, gaining muscle or doing both at the same time? If you pursue the wrong goal, you'll be wasting time and you might even get fatter
• How to steal the proven system of training periodization from world class athletes and apply it to your muscle-building and fat-burning goals… Plus, how nutritional periodization might be the single biggest breakthrough for building muscle and burning fat at the same time – This is a HUGE BREAKTHROUGH!
• 5 post-workout nutrition strategies to improve muscle growth and optimize recovery from your workouts… Forget fancy post workout nutrition calculations or expensive supplements – these tips are so easy to apply, you'll kick yourself for ever thinking this was complicated
• Carb tapering and carb targeting strategies explained for 2010… These are the latest updates to the time-tested techniques used by some of the best bodybuilders, fitness models and figure competitors in the world

Cycle dieting techniques under the microscope… find out which methods work and which ones will actually make you fatter

• The 5-point weight training optimization checklist: Compare your workout to these MUST-HAVE conditions for gaining muscle while stripping fat… see what's missing, plug the holes, and watch your results explode!
• 4 reasons why cardio can help you gain more muscle, if you do it right… and why you will get weaker and smaller if you do it wrong
• The 8-point cardio power plan: follow these 8 guidelines and you can't go wrong with your cardio program
• 8 carb-cycling menu plans … all DONE FOR YOU, laid out meal by meal, calculated for precision and results (appendix 1)
• 4 calorie calculators … use the instant quick method or crunch the numbers for greater precision – it's your choice… all the formulas are provided for you (appendix 2)

and Much More !

Click the Image for a Very Special Offer !

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"The seized devices are potentially harmful to public health," said the agency's acting associate commissioner for regulatory affairs, Michael Chappell. "The agency will take action to protect the public from FDA-regulated products that are in violation of the law."

According to an FDA press release, Auburn, Calif. manufacturer Applied Ozone Systems has promoted its devices for the treatment of a variety of health conditions including cancer, AIDS, herpes and hepatitis. The use of ozone machines as medical devices has not received FDA approval, however, making it illegal for the company to market them for those uses.

"The FDA advises health care professionals and consumers to discontinue use of these devices," the FDA said.

The battle over the ozone generators began in October 2009, when the FDA applied for and received a warrant to inspect the Applied Ozone Systems factory, after the company's owner allegedly refused inspectors entry without one. Upon inspecting the facility, the FDA concluded that good manufacturing practices were not being used, and confirmed that they were being marketed without FDA approval. The agency sent a letter to the company on Dec. 21, asking it to voluntarily recall the products from the market. According to the FDA, Applied Ozone Systems never responded to this request.

The raid was carried out by U.S. Marshals on behalf of the FDA, in conjunction with the California Department of Public Health, Food and Drug Branch. Marshals seized 77 ozone generators valued at a total of $75,900.

Ozone is classified as a respiratory pollutant, and due to its biocidal properties is also used as a disinfectant. The FDA claims that there is no evidence that ozone can be effective as a medical treatment, and expressed concern that patients undergoing ozone therapy might stop using more proven treatments.

The agency also expressed concern over "infection from potential contamination of the applicator or catheter."

Sources for this story include: www.fda.gov/NewsEvents/Newsroom/PressAnnouncements/ucm199322.htm.

Go here to see the original: FDA declares war on ozone generators; seizes inventory

This year, several companies have unveiled new lines of food bars that are worthy of mention. These bars are free of genetically-modified ingredients (GMOs), artificial sweeteners and processed fillers, and are either completely or mostly organic. None of them contain any refined sugars or artificial sweeteners.

The companies that produce these bars have demonstrated a genuine commitment to honesty in both the way they conduct business and the methods by which they produce their products. This means sourcing ingredients of the highest quality and nutritional content and maintaining operations that are environmentally-friendly.

This is by no means an exhaustive list, but it does represent some of the most impressive new whole food bars available. They were evaluated primarily based on taste, nutritional content and ingredient quality.

It is also important to note that the companies represented here did not pay for these endorsements. These products truly are some of the best in their class and we simply want to share this valuable information with our readers.

Greens Plus 22 Days Energy Bars To complement its already stellar lineup of energy and food bars, the makers of Greens Plus are introducing a new line of certified organic, vegan energy bars called "22 Days". Hatched from the notion that it takes 21 days to break a habit (and thus 22 to start a new one), these delicious bars are made with raw, organic superfoods. They are gluten-, dairy- and soy-free and come in four flavors: Cherry Chocolate Bliss, Enlightened Pumpkinseed, Goji Mate Firecracker and Daily Mocha Mantra.

The bars contain between six and eleven grams of hemp and rice protein each depending on the type. They are lightly sweetened with things like organic raw agave syrup and organic tropical blossom honey. Organic evaporated cane juice is also used in the flavors containing chocolate. The bars are also rich in various raw, organic superfoods like goji berries, almonds, hemp seeds, pumpkin seeds, cashews and dates.

Overall, these bars taste amazing. They are not too sweet and each variety is rich in flavor. In other words, you can actually taste the luscious ingredients and not be overpowered with too much of one ingredient, too much sweet or too much salt. Also, 22 Days bars are made using sunflower lecithin, an excellent alternative to soy lecithin.

For more information, please visit www.22daysnutrition.com.

Sequel Naturals Vega Food Bars Brendan Brazier, formulator of the Vega product line, is passionate about his line of products, which includes his whole food bars. These bars are mostly raw, plant-based and alkaline-forming.

This year's newest offering, the Vibrancy bar, is a unique new bar that is raw, organic and enzymatically-active. Like all Vega bars, the Vibrancy bar is plant-based, but what sets it apart from the others is its sprouted ingredients like buckwheat and almonds which add a unique enzymatic element.

Vega Vibrancy bars are loaded with essential fatty acid (EFA) oils like hemp seed oil, flax seed oil, pumpkin oil, coconut oil, green tea seed oil, pomegranate seed oil, and many others. They also contain a rich array of green foods like spirulina, wheat grass, dulce, kelp, chia and kale. They are very lightly sweetened and rich in complex flavor, making them a welcomed alternative to many of the other food bars available on the market.

For more information, please visit www.sequelnaturals.com/vega.

Macro Greens Superfood Bars The makers of Macro Greens and Macro Reds superfood supplement powders have come up with some delicious new food bars that combine powerful, whole food ingredients with great taste. Each raw, organic bar contains either Macro Greens or Macro Reds as well as a host of other nutritious ingredients like brazil nuts and dates. They are also chock full of probiotics, antioxidants, herbs, fiber and enzymes.

Free of corn, soy, wheat, GMOs and preservatives, these bars are healthy and alkalizing. They are gently sweetened and rich in flavor and come in three delicious flavors: Lemon Ginger, Berri Berri, and Chocolate and Cinnamon.

For more information, please visit www.macrolifenaturals.com.

Betty Lou's Just Great Stuff Bars Betty Lou's new line of Just Great Stuff bars are loaded with delicious blends of organic fruits, vegetables and nuts. The fruits and vegetables have been freeze-dried, which according to Betty, is a superior method of delivery that ensures the preservation of delicate nutrients. Betty also uses sunflower lecithin rather than soy lecithin in the bars that contain lecithin.

Just Great Stuff bars are gluten-free and vegan, and they contain strong antioxidant ingredients like cacao, acai and goji berries. They are also USDA certified organic.

For more information, please visit www.bettylousinc.com.

Read more: Top new whole food bars

In answer to the question "Is ionizing radiation a cause of breast cancer?", the Cornell experts say "Yes" and note ".. female breast tissue is highly susceptible to radiation effects." But then they pooh-pooh the possible hazard from mammography x-rays saying the risk …"should not be a factor in individual decisions to undergo this procedure. The same is true for most diagnostic x-ray procedures."

If that's not confusing enough, they turn around and state: "Nonetheless, unnecessary radiation exposures should be avoided and continued vigilance is required to ensure that the benefits associated with specific procedures outweigh the future risks."

Why radiation causes breast cancer
Common sense suggests there is plenty of reason to be worried about radiation causing breast cancer. And now there's a new reason to be concerned. Researchers at the U.S. Department of Energy's Lawrence Berkeley National Laboratory (Berkeley Lab) have discovered that radiation exposure can alter cells' microenvironment (the environment surrounding cells). And that greatly raises the odds future cells will become cancerous.

The reason is that signals from a cell's microenvironment, altered by radiation exposure, can cause a cell's phenotype (made up of all its biochemical and physical characteristics) to change by regulating or de-regulating the way a cell uses its genes. The result can be a cell that not only becomes pre-cancerous but that passes this pre-malignant condition on to future cells.

"Our work shows that radiation can change the microenvironment of breast cells, and this in turn can allow the growth of abnormal cells with a long-lived phenotype that have a much greater potential to be cancerous," Paul Yaswen, a cell biologist and breast cancer research specialist with Berkeley Lab's Life Sciences Division, said in a statement to the press.

"Many in the cancer research community, especially radiobiologists, have been slow to acknowledge and incorporate in their work the idea that cells in human tissues are not independent entities, but are highly communicative with each other and with their microenvironment," he added.

For their study, Yaswen and his research teams used human mammary epithelial cells (HMECs), the cells that line breast ducts, where most breast cancers start. When placed in a culture dish, the vast majority of HMECs display a phenotype that allows them to divide between five and 20 times until they become what is known as senescent, or unable to divide. However, there are also some variants of these cells which have a phenotype that allows them to continue dividing for many weeks in culture. Known as a vHMEC phenotype, this type of breast cell arises spontaneously and is more susceptible to malignancy because it lacks a tumor-suppressing protein dubbed p16.

To find out what radiation exposure does to the cellular environment and how it could impact the future of cell behavior, the Berkeley Lab scientists grew sets of HMECs from normal breast tissue in culture dishes for about a week. Then they zapped each set with a single treatment of a low-to-moderate dose of radiation and compared the irradiated cells to sets of breast cells that had not been irradiated.

The results, just published in the on-line journal Breast Cancer Research, showed that four to six weeks after the radiation exposure, the normal breast cancer cells had stopped dividing far earlier than they would have normally — and this premature cell senescence had accelerated the outgrowth of vHMECS.

"However, by getting normal cells to prematurely age and stop dividing, the radiation exposure created space for epigenetically altered cells that would otherwise have been filled by normal cells. In other words, the radiation promoted the growth of pre-cancerous cells by making the environment that surrounded the cells more hospitable to their continued growth," Yaswen explained in the press statement.

The researchers pointed out that the levels of radiation used in their experiments were not as much as a woman would be exposed to during a single routine mammogram but were comparable to those a woman could receive during a CT scans or radiotherapy "and could represent sources of concern."

Of course, women are often pushed to get annual mammograms, raising their overall radiation exposure through the years. And, as NaturalNews has reported, previous research has already provided compelling evidence linking mammography to breast cancer.

For example, a report published in the Journal of the American Medical Association's Archives of Internal Medicine found that the start of screening mammography programs throughout Europe has been associated with increased incidence of breast cancer (http://www.naturalnews.com/024901.html). And a Johns Hopkins study published in the Journal of the National Cancer Institute concluded radiation exposure from mammograms could trigger malignancies in women at risk for genetic breast cancer (http://www.naturalnews.com/025560_cancer_brst_cancer_mammograms.html). For more information: http://www.ncbi.nlm.nih.gov/pubmed/20146798 http://envirocancer.cornell.edu/factsheet/physical/fs52.radiation.cfm#mammog

Read the original here: Study shows how radiation causes breast cancer

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It seems that many people are not only curious about what foods a natural bodybuilder eats to maintain single digit body fat, but they also want to be taken by the hand and told exactly what foods to eat themselves while on fat-burning or muscle building programs.

Of course, I can't tell you what YOU should eat because I don't know your likes and dislikes, not to mention whether you have any intolerances, allergies or foods you don't eat for ethical reasons, etc.

What I CAN do is show you what I eat, which has helped me keep my body fat under 10% all year round and peak in the low single digits when I want to get cut for competitions or photo shoots.

I put together 4 separate "top 10" lists of healthy foods to feed your muscle and burn fat.

Exact quantities and menus are not listed, just the individual foods, and of course my food intake does vary. I aim to get as many different varieties of fruits and vegetables as possible over the course of every week and there are a lot of substitutions made, so you are not seeing the full list of everything I eat, only what foods I eat most of the time.

I also want to point out that while I don’t believe that extreme low carbs are necessary or most effective when you look at the long term, research has shown that there are some definite advantages to a low to moderate carb and higher protein diet for fat loss purposes. These include reduced appetite, higher thermic effect of food and “automatic” calorie control.

Personally, I reduce my carb intake moderately and temporarily prior to bodybuilding competitions. Specifically, it’s the foods that are on the starchy carbs and grains list that go down during the brief pre-competition period when I’m working on that really “ripped” look. I keep the green and fibrous veggie intake very high however, along with large amounts of lean protein, small amounts of fruit, and adequate amounts of essential fats ("LEAN, GREEN and MARINE!).

This list reflects my personal preferences, so this is not a prescription to all readers to eat as I do. It’s very important for compliance to choose foods you enjoy and to have the option for a wide variety of choices. In the past several years, nutrition and obesity research – in studying ALL types of diets – has continued to conclude that almost any hypocaloric diet that is not completely “moronic” can work, at least in the short term.

It’s not so much about the high carb – low carb argument or any other debate as much as it is about calorie control and compliance. The trouble is, restricted diets and staying in a calorie deficit is difficult, so most people can’t stick with any program a

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MYTH: LOW INTENSITY LONG DURATION JOGGING IS BEST FOR FAT BURNING AND FITNESS

In fact, low intensity long durational-type cardio is quite harmful. Please forgive me if I get a little long-winded on this topic, but this is one of the biggest misconceptions out there in fitness and fat loss.

Even some of my long term clients fight me on this one. It is important that you get all the facts.

When you are done with this article you will know exactly what, when, and how to do you’re fitness routine. You will know how and when to tweak it as you get more fit and you will receive the following benefits;

• Cut the amount of time needed for cardiovascular training
• Burn 200-300% more calories than slow-go cardio
• Train your body to convert carbohydrates into lean mass
• Help you age more gracefully by building a bigger and stronger heart and lungs
• Build good hormones like testosterone, IGF (Insulin- Like Growth Factors), endorphins and growth hormone That fight fattening (bad) hormones like Estrogen and cortisol

Fat Loss Lifestyle Personalized Interval Cardio  will turn your body into a muscle-building, fat burning machine.

Darren Steen Teaching How to do Interval Cardio.

There is a great video by Darin Steen who is a TOP personal Trainer in chicago, teaching you on how to do Interval cardio. I will tell you more about Darin Steen and his amazing fat loss system soon but for now enjoy this training video, take notes and get ready to APPLY IT immediately.

When you do a high intensity Training the body is forced to get energy from different sources. It can not use fat for energy because fat is a low output, slow burning fuel and takes 20 minutes to start percolating. For a session, the body gets the fuel from glycogen that is stored in the liver and muscles and is readily available within seconds for the high output demand.

The glycogen is like muscle/lean tissue. It burns energy just sitting there. When you force the body to use those energy sources, Your body Says:“it’s a good thing I had the glycogen in the liver and the muscles, so I am going to store more there for the next Interval Training.”

Essentially you are training your body to break down and store carbohydrates into glycogen and store it in the liver and the muscles for future sessions. Your metabolism will be revved, and you will burn more calories even when you sleep.

When you do low intensity, long duration cardio such as marathon-type jogging, it is true that your body does get a higher percentage of the energy for that workout from the fat cells. But what you are doing is training your body to become a better fat storage machine The body is saying: “It’s a good thing that I had that FAT there for the low intensity cardio session, so I am going to make sure that I store more FAT there for the next slow-go cardio session. "

Thus, you are creating a fat storage machine.

Even worse, low intensity long duration cardio makes your heart and lungs smaller, which is not good for longevity. You see the body will always lose what it doesn’t use. So when all the muscle of the heart and lungs are not used because of the low intensity cardio sessions, to become more efficient, it will lose heart and lung muscle.

Conversely, high intensity interval training forces the heart and lungs to grow because of the intensity. This has been proven by many scientific studies. Dr. Al Sears from Florida is a good source of information on this topic for you analytical types (highly intelligent folks who have to figure everything out). But for me, common sense tells me that there is a massive difference between the physique of a marathon runner and a sprinter.

I want to look like a sprinter, so I am going to train like a sprinter.

How to burn 200-300% more fat…

To streamline your routine, your interval cardio must be done first thing in the morning before you eat your first meal. It has been scientifically proven that you will burn 200–300% more fat versus doing the cardio work later in the day when the body has had a couple of meals to use as fuel.

Waking up in the fat burning mode starts with a specific nutrition strategy the night before. Make sure dinner includes one portion of quality protein (chicken, lean red meat, or fish) and one serving of veggies, green beans, or salad only. No starchy carbs like potatoes, breads, pasta’s, or rice. Keep the portions small, and have a serving of quality protein about 2 ½ hours – 3 hours later right before bed.

If you feel like you need to eat something because you have experienced blood sugar issues or dizziness with past a.m. cardio sessions, eat as little as possible. My experience with my clients is that almost every time this is a mental issue versus a physiological. Nine times out of ten the client was fine without eating anything before the cardio session.

Plus, by getting your cardio done first thing in the day, you are more positive for the whole day because of the endorphin release. It is a great time to read goals out loud. Also, it is done. Work, family and excuses tend to come up when exercise is scheduled for later in the day.

Remember "Inconsistency = #1 Killer of Fitness / Fat Loss Routine"

And there you have it, I hope you enjoyed this information. What is the one thing you learned from this article and how can you apply it in your life today? I suggest, schedule to do one of these interval runs this coming week, they are so much fun! Or better yet put your running shoes on and give it a try RIGHT NOW

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