Category Archives: Fat Loss

Who doesn’t want to be happy?

Except a rare few, everyone wants to feel and live happy. The very source of this happiness lies deep within you. But to feel it you have to cultivate and feed this source. To release the power of happiness within you you have to reduce anxiety and stress.

The book “10% Happier” written by Dan Harris teaches us how to nurture the inner source of power within us. The author a famed news anchor suffered a serious panic attack on air while millions of viewers watched him on TV. This event forced him to make significant changes in his life to lead healthier and happier life.

This book is subtitled, “How I Tamed the Voice in My Head, Reduced Stress Without Losing My Edge, and Found Self-Help That Actually Works.” The reason for this is each one of us like the author has a voice inside of us that narrates our life story.

Most often this inner narrator is not kind to us. It takes over control of our life and sometimes makes us react in very visible and public way like it happened with the author. As you might have guessed by now the voice in the author’s head was highly critical of him.

The highly critical inner voice telling you constantly that you are not good enough or don’t deserve an accolade or that you will never able to achieve your goals or dreams is the reason why we hold back. It keeps us stuck in a rut and does not let us progress.

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Why does it have this power?

Because we listen to it and believe in it.

We indulge in self-defeating behaviour because we listen to this inner voice. We give it too much credit and importance in our lives. We often lash out at others because our inner voice narrates a critical story about the other person even when they have done nothing significant to justify such a backlash. We are quick to react emotionally because of the story being narrated by our inner voice.

How many times have you reached out for food even though it is unhealthy and unnecessary because of the stress caused by your inner voices. Many binge on food, alcohol or recreational drugs because of the demons inside their head battling out. This critical inner voice and feelings push people to lead frenetic lifestyles to try to escape the noise inside their heads.

The judgemental and hyper-critical voice can turn people into workaholics, depressive people or junkies seeking adrenaline highs. In this frank book the author describes his own struggles battling with the inner track in his head. The great news is that the voice inside your head is really not in control and does not need to hold your life back.

You can take control of your life and run it on your own terms through meditation. This book teaches how to do this. Meditation also has other benefits like improving your health, calming your mind, keep your brain on track and keep the inner voice under a firm check.

Through this book you will learn to improve focus and find the inner happiness you seek. Most important that inner negative voice will no longer hold you prisoner. You can say goodbye to the critical inner track in your brain. You will learn to be aware of what you eat, what you say and how to be fully present in the moment. “10% Happier” will show you the way.

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Top 4 Exercises to Lose Belly Fat

Everyone loves the idea of having flat abs. Some people, desperate to shave off a few pounds of belly fat, are willing to do anything to achieve the body they have always desired.

They will willingly starve themselves, buy expensive supplements, and perform any exercises to lose belly fat, or try the latest fad diet that promises flat abs in just a matter of weeks.

Luckily, there is hope for them as belly fat is metabolically active and easy to lose – if you have the right program to guide you. While working out to get rid of belly fat can be helpful, proper nutrition also is an essential requirement. This means you’ve got to follow a low calorie diet. Otherwise belly fat might take quite some time to lose.

Let’s talk about some of the best exercises to lose belly fat. Before you do any of these, please talk with your medical advisor or coach to make sure you are fit and healthy to do them. Risking injury or serious complications is not worth losing those extra pounds.


The bicycle exercise has been known to be very effective in shedding a few pounds fast. It works well because it targets the rectus and the oblique muscles of the abdominal wall.

To perform this exercise properly, get into a supine position with fingers interlocking at the back of your head. Now bring your knees to your chest, while at the same time lifting your shoulders off the ground.

With your head slightly raised off the ground and your hands supporting your head, slowly bring your left elbow to touch your right knee while keeping your left leg straight and slightly off the ground.

Switch sides and keep pedalling until you have completed 3 sets of 12 repetitions each.

Side Plank

The next exercise to lose belly fat is the side plank. Lie straight on your right side with your elbow beneath the shoulders, keeping the legs stacked.

Place your left hand on the right your left hip. Now lift your hips off the ground until where you are only supported on your forearms and feet. In this position, your body should be diagonal to the floor.

Hold for about 30 seconds before you lower yourself to the starting position. Repeat 10 times, then switch sides and do the same.

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Ball Crunch

Of all the exercises to lose belly fat, the ball crunch is a very effective one. You need an exercise ball for this.

Lie on the ball with your lower back fully supported. Put your hand behind your head. Contract your abs, pulling the bottom of your ribcage towards your hips to lift your torso off the ball.

As you curl up, keep the ball stable, and then lower your back down to stretch your abs. Do 3 sets of 12 repetitions.

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Vertical Leg Crunch

The vertical leg crunch is another one of the most popular exercises to lose belly fat. It is similar to the leg crunch except the legs are straight up, with the knees crossed and hands placed beneath the head for support.

While at this position, contract your abs to lift your shoulders off the ground, keeping the legs in a fixed position to crunch. Do 3 sets with 12 repetitions.

These exercises to lose belly fat can be very effective if done correctly and consistently. If you followed the instructions strictly, you should feel some pain in your abs within the first few days. Typically the pain will go away after a few more days.

The best results come from workouts done on a schedule and under the recommendation and guidance of an expert. “14 Day Rapid Fat Loss Plan” is among the better known programs that can help you with fat loss and getting rid of belly fat.

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Carb Back Loading Review

If you’ve gone through almost every kind of diet, then you must have been told to stay away from carbs.

You can’t binge on pizza, fries, bread, and sweets. You deprive yourself of the things you love most because you think you’ll gain back all the weight you’ve worked so hard to lose. It’s difficult, yes, but to be truly healthy, you need a change of lifestyle.

But did you know that there’s actually a diet that’s designed to help you lose weight by making you enjoy all those sinful treats. In fact, cheating is what helps you lose weight, and it’s the very core of the program. John Kiefer is the brains behind a new guide called Carb Back Loading.

About John Kiefer and Carb Back Loading

You might ask, why trust this dude? After all, there are fad diets available everywhere and many of them are total jokes. Why spend your money on something you’ll eventually regret?

First of all, you need to visit the Carb Back Loading website. You’ll see that this diet is more than just about fat loss and muscle gain. John Kiefer spent 20 years researching everything he needs to know about carbs. He’s a former physicist who delved deeper into human metabolism so that he can discover the best way to stay fit and healthy. Then, it may be time for you to take a closer look at John. The man is ripped, to say the least. That’s enough to tell you that his diet worked for him.

The Gist

In a nutshell, Carb Back Loading helps you with fat loss and muscle gain by scheduling your intake of carbs. Unlike some diets found in the market, this one requires you to exercise. This is a good sign because you just can’t achieve optimal health without working out your muscles.

John asks you to consume your carbohydrates after workouts or at night just before you sleep. If you fail to hit the gym, then you shouldn’t binge at all. The exercises you’ll engage in require the use of muscles. There’s very little cardio involved. In fact, it’s all about strength training. This allows you to optimize the insulin your body gets in order for anabolism to take place. Your body then produces more of the growth hormone, the very substance that speeds up your body’s metabolism.

The Carb Back Loading guide comes with 300 pages of instructions and explanations. According to the reviews made on the program, John was able to elaborate on the specific science on a clear and concise manner. You can eat sugar and simple carbohydrates while you’re on the Carb Back Loading program.

It may sound too good to be true, but many can attest to the fact that John’s methods work and that they’ve witnessed the wonderful results on their bodies as well. And while you feel bloated in the evening after consuming a good amount of food, you’ll actually feel leaner the moment you wake. It’s all explained in the guide and it’s something that John elaborates on.

Carb Back Loading review

How the Diet Works

Here’s a quick glance at how Carb Back Loading works:

You must limit your carb intake in the morning – Save your favorites at night. It’s time to let go of the breakfast foods you’ve been used to eating.

Resistance Training – Schedule your time in the gym and this means that you need to include weights in your routine. You’re not required to do cardio. In fact, John encourages you to put those muscles to work. This is when you put your body to work by building muscles. Cardio exercises, on the other hand, makes your body store fat, something that you need to avoid.

Increased Carb Intake – This happens at night. This is when you get to enjoy the fruits of your labor. Foods that fall in the high glycemic index actually boost muscle regrowth. It’s time to enjoy all those sinful treats that people have been telling you to avoid.

John further provides advice by giving you a list of supplements good for your body. And if you think that this diet is only designed for men, John says that women can do the Carb Back Loading as well, provided that they follow the minor adjustments that he made.

Carb Back Loading review

The Benefits

Here’s why you can invest in Carb Back Loading if you want to achieve fat loss and gain a good amount of muscle in the process:

You can eat your favorite foods. You don’t have to wait until the end of your diet to binge.

The program is effective and is based on 20 years of careful research.

This is perfect for those who love carbs and sweets.

It comes with a 60-day money-back guarantee if you’re not happy with the results.

The diet provides legroom for mistakes.

The purchase comes with a lifetime access on updates.

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Carb Depleting Tricks To Speed Up Fat Loss

Everyone cheats on a diet. On weekends and holidays, maybe. Or when you’re on holiday, or at a party. You cut yourself some slack from time to time. That’s just being human.

If you’re keen to burn off fat without worrying all the time about what you eat (or being perpetually irritable because you’re not eating anything nice!), then you must plan the right strategy. Otherwise you’ll be miserable counting calories or obsessing over the amount of carbs you’re eating.

Dieting does NOT have to be painful or complex. With some simple carb depleting tricks you can double the rate of fat loss – and enjoy the process.

Extreme Dieting Is Not Fun

Inconsistent dieting habits wreak your metabolism. Yo-yo dieting is ruinous to your internal environment. What’s worse is that it isn’t your fault at all. There are so many weight loss plans and programs, each with conflicting advise and patterns, that anyone can get confused.

Temporary fat loss is easy. And popular. Most people are looking for short cuts. A quick fix that’ll rid them of some fat for some time. The bad news is that they’ll gain it back in a year or less – but that’s not what diet program coaches are bothered about.

A better goal is to achieve fat loss that sticks. In a manner that isn’t painful or joy-crushing. By eating carbs strategically.

Everyone has incredible fat burning capacity. It’s right there inside you, waiting for the right signal to activate it. Nothing genetic or individual about it at all. You just need the right fat loss strategy to unlock this power.

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Understand Macro-patterning

Macro-patterning is a dieting style around which the 14 Day Rapid Fat Loss Plan revolves. It can melt away lower belly fat, making it your body’s primary source for energy. You’ll get a slimmer body while your metabolism fixes itself – and uses up abdominal fat to do it.

You must first understand that your body responds in a certain way to carbohydrate cycling. The adaptive response is based on a 72 hour reserve which is conserved for 48 hours. To consistently overcome this adaptative response, you must cycle carbs scientifically.

Your body is responding to the total amount of energy it believes there will be access to. It monitors your calorie and mineral intake, compares it against the energy consumption by activities, and budgets for how the energy must be generated. This is hard wired into your body – for survival.

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Maintaining Energy Balance

The energy balance is maintained by matching the food and calorie intake with proposed expenditure for activity. For rapid fat loss, you must manipulate the sources from where your body derives energy. You must trick it into burning off fat for energy.

If your body believes you’re dieting, it will go into fat-conserving mode. Body temperature will drop, metabolic rate slows, and fat is stored against future needs. Macro-patterning can fool this monitoring system – and adjust your metabolism to burn off fat.

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Advanced Depletion Does The Magic

You must first teach your body to burn fat – and show it where the fat is stored. Structured carb depletion sets the tone. Cycling carbs makes the process enjoyable. Low carb periods are a necessary evil that makes the system work.

Advanced depletion drains carbohydrate and glycogen stores, stops the body getting dependent on sugar, lowers glucose levels and reprograms your metabolism. Your muscles are primed and ready to use carbs and there’s a massive calorie deficit.

When you time this correctly, the signal goes out to melt fat – and never stop.

Problems With Carb Depletion

Abusing this strategy leads to rebound weight gain. If you’re fooled by rapid weight loss without realizing you’re just dropping water in the beginning, you might go on a binge and reset your metabolism back to where it was before dieting.

That’s a big mistake. Here’s how to deplete carbs the right way…

1. For 3 to 4 days, lower starches and fruit consumption to zero.

2. Increase fat in diet, double your green veggies on deplete days.

3. Double your water intake every day, before noon on weekends.

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When you follow this method strictly for 3 or 4 days at a time, the carb depletion will help you burn fat and sidestep the adaptive response.

You’ll see incredible results from using this tactic by using the right foods at the right times for the right durations. It’s ALL in the approach. And the 14 Day Rapid Fat Loss Plan will teach you the precise system designed to lose fat and gain fitness.

Learn more in this 14 Day Rapid Fat Loss Plan review here.

If you’re looking to get started with your powerful weight loss plan today, just go to this special website and pick up your manual.

14 Day Rapid Fat Loss Plan

14 Day Rapid Fat Loss Plan Review

Try 14 Day Rapid Fat Loss for yourself from the official website

It’s obvious to anyone that losing weight is not easy or instant. Most systems frankly don’t work. This one does – if you follow the plan.

Are you ready to give it a try?

Visit the Official Website

The Carb Catch 22 – And How To Lose Fat Despite It

Carbs aren’t always at fault. In fact, carbs can actually help you burn off fat – but only if you know how to take advantage of them!

Fat loss depends upon understanding how carbs work. Carbohydrates have a love-hate relationship with your body.

What’s Good About Carbs?

1. They spare muscle. By providing energy for bodily functions, they preserve muscle tissue by avoiding protein breakdown.

2. They drive your brain and body, delivering glucose to fuel their activities.

3. They spark metabolism, keeping the clock ticking so your body burns calories and prevents depositing it around your belly.

4. They provoke your pancrease to release insulin which is a muscle building hormone (but this actually makes it a catch 22 situation, as you’ll soon see)

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And The Bad News Is…

1. Carbs elevate insulin levels by raising blood sugar. When insulin is high, fat cannot be broken down into metabolic products. That’s the catch 22 situation – muscle building happens, but fat loss is inhibited.

2. Eating plenty of carbs for a long time causes fat spillover. This means fatty acids get stored in the body as rolls around the belly, arms and thighs. This in turn leads to various diseases like obesity, heart attacks and diabetes.

3. Processed carbohydrates lead to various health problems and interfere with your efforts at fat loss.

4. Carbs retain water that makes you appear fat and bloated, preventing weight loss and making you heavier.

5. Processed carbohydrates mask fillers and chemicals which lead to serious health conditions. These obesity additives are a major health hazard.

Processed carbs have anti-nutrients and gluten. These prevent fat loss and lead to stress related disorders and anti-immune diseases.

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How Carbs Can Help Fat Loss

Many dieters believe that by just cutting back on carbs they can reach their ideal body weight. Even a casual glance at the list above shows you that there’s more to it. We need carbs in order to keep our metabolism ticking along and to stay healthy and fit.

Low carb diets are also effective only for 4 to 7 days. Beyond this point, compensatory hormones like leptin and thyroxine kick in. They slow down metabolic rate and suppress fat burning hormones, preventing any further benefit from carbohydrate starvation.

That’s what makes carbs so intriguing. They are double-edged swords.

Cycling your carbs is a sneaky way to get around this paradox – and maximize both health and fat loss targets. In a short video at this site, Shaun Hadsall reveals the secret to eating LOT of carbs without ever storing them as fat.

The method called “macro patterning” is a core concept of the 14 Day Rapid Fat Loss Plan program. You can learn more about it from this 14 Day Rapid Fat Loss review here.

Discover How To Eat LOTS of carbs and NEVER store them as fat

14 Day Rapid Fat Loss Plan

14 Day Rapid Fat Loss Plan Review
Try 14 Day Rapid Fat Loss for yourself from the official website
It’s obvious to anyone that losing weight is not easy or instant. Most systems frankly don’t work. This one does – if you follow the plan.

Are you ready to give it a try?

Visit the Official Website

Why Omega 3 Fatty Acids Are The Healthiest Food In The World

Fat is bad.  That’s a general comment that’s not absolutely correct, because there are “good fats” too.  Like Omega 3 fatty acids.  Two of them, known by their popular acronyms EPA and DHA, are found in some types of fish.  ALA is a plant form of omega 3 fatty acid.  Nuts and seeds are rich sources of ALA.

Fatty acids are necessary for your body to function normally.  In addition, supplements of omega 3 fatty acids can boost your health in many ways.  These forms (ALA, EPA and DHA) are called “essential fatty acids” because they are not manufactured inside your body and must be ingested in your daily diet.

How Do Omega 3 Boost Your Health?

1. Raised levels of triglycerides (unhealthy fat) are brought down by fish oil supplements rich in omega 3.  High blood levels of LDL cholesterol and triglycerides have several health risks including heart disease.  DHA is highly effective in bringing down blood levels of bad fats.

2. Joint problems like rheumatoid arthritis are relieved by omega 3 supplements, relieving pain and stiffness among long-time sufferers.  They work in synergy with anti-inflammatory medicines that are regularly prescribed for arthritis, enhancing their relieving effects as well.

3. The incidence of clinical depression has been found to be lower in communities that have a high intake of food rich in omega 3 fatty acids.  This effect has been confirmed by trials using omega 3 supplements as well.  Fish oil itself acts as an anti-depressant and increases the impact of drugs for this condition.

4. Fetal development is more likely to be normal when omega 3 levels are normal.  DHA is vital for eye and brain development in newborns and infants.

5. Neurological disorders like dementia have been found to be partially alleviated by omega 3 fatty acid supplementation.  Memory loss can be averted or reduced and aging-related changes in the brain are stalled or reversed by fish oil supplements.

6. Attention deficit disorder in children has also been found to be mitigated by fish oil omega-3 supplements, but this association is by no means strong enough to consider it as an effective treatment.

7. Lung conditions like bronchial asthma can be improved by omega-3s because of a general anti-inflammatory effect that lowers the release of chemicals that cause airway narrowing.

Can Omega 3 In Diet Meet Your Daily Requirements?

There are some kinds of food that are rich in omega-3 fatty acids and those cultures which consume enough of them in the course of their regular eating habits can comfortably meet their daily needs through food without requiring supplementation.

Foods rich in omega-3s include herring, mackerel, anchovies, wild salmon, sardines, lake trout and tuna.  If you eat fish rich in omega 3 at least twice or thrice in a week, you will meet your needs.  The only downside to eating so much fish is the likelihood of contamination of the fish by PCB, heavy metals like mercury, and toxins.

ALA is found in plant sources like walnuts, flax seed, canola oil, olive oil and soyabean oil.  When planning your diet to contain enough omega-3, don’t ignore the other caloric and nutrient impact of the foods you eat.  Oils are rich in other saturated fats which are not good for your health.  Nuts contain many calories, and if you eat a lot of them, you could end up gaining too much weight.

How Does Omega 3 Improve Health?

These polyunsaturated fatty acids are necessary for blood clotting and brain cell protection.  In addition, omega-3 protects you against strokes and heart disease.

Anti-cancer effects are being uncovered by recent research and the role of omega 3 fatty acids in inflammatory bowel disease and autoimmune disorders predicts more potential in improving health in the future.

Both forms – eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) – have health benefits and are fortunately found together in many food sources including fish.  A daily serving of salmon or a tablespoonful of soyabean oil or canola oil in your food will meet your requirements comfortably.

Who Needs Omega 3 Supplements?

It is preferable to get all your omega 3 through your diet.  Plants and foods that are rich in omega-3 also have other nutrients that are good for you.  But those who do not eat fish and can’t take other omega-3 rich foods can ensure a daily intake of these vital ingredients in the form of a supplement.

A capsule that provides 500 mg per day of omega-3 is sufficient in most cases.  Most supplements are made from fish oil but there are vegetarian options also which contain ALA.

Under special circumstances, the daily requirement may be higher.  For example, people who have heart disease or have already had a heart attack may take twice the regular dose of omega-3 supplements.  It is always good to consult your medical practitioner before changing supplement dosage.

Omega 3 fatty acids have so many health advantages that they are justifiably referred to as “Superfoods”.  Ensuring that you get your daily dose of omega 3 in diet or through supplements can transform your health significantly.