The Three Secrets to Lose Weight Fast

If you're reading this article then you are probably on a mission to shed excess pounds, lose inches and change your appearance once and for all. What seems to often happen when we try to lose weight fast is that we drop 10 maybe 15 pounds and then we're done. Most often weight loss like this happens from starving yourself without really changing the way your body burns fat. What we need to do is change our bodies so they become a fat burning power house. Here are 3 things you need to do to accomplish this.

1) Set Realistic Goals

You need to set some realistic goals to work for. It is important for us to see results and have a sense of accomplishment. When you set goals you should set both long-term and short-term goals. First you should have a final objective like say you want to lose 50 pounds, that is obviously a long-term goal. A good weekly goal would be to lose 5 pounds. You don't want to start out with a goal that is unrealistic because if you don't accomplish it then you lose confidence and don't feel like you are accomplishing anything so you'll get down on yourself. We want to be realistic and positive to ourselves. Then you can adjust your weekly goals as you progress towards quick weight loss.

Once a week you'll want to pull out your planner and schedule your weekly workouts. Try to schedule them when you will have the most energy, obviously the time of the day you have the most energy and availability, during a weekly staff meeting at work would probably be a poor choice for your career.... You should write this down in your planner and treat it like any other important appointment you have. You may need to discuss this with your family so they know that time of the day you are busy and unavailable, if they need something during that time then they need to do it themselves. You need 3 - 5 hours a week for you; your family will need to understand. If you want to lose weight fast you will really need to stay dedicated.

2) Lift Weights

The secret to quick weight loss is building lean muscle. If you realize that and you work towards that goal then you will start to lose weight quickly. In fact lifting weights, doing aerobic exercise and having a good, healthy diet is really the only fast way to lose weight. If you think you can just run on a treadmill or elliptical machine and the fat will just melt away, think again. Lean muscle is what burns the most calories and you need to life weights to create bigger muscles that will burn more calories. Now although aerobic exercises such as running, cycling or swimming are also necessary, the fact remains that building bigger stronger muscles is the best way to lose weight fast and to keep it off. This is because you are creating a more efficient calorie burning machine by lifting weights which will ensure you success with your weight loss goals. Then the stronger and leaner you become the higher your metabolism will become so you will be able to maintain your weight loss.

If your goal is to lose weight fast then your workouts will be different than they need to be when you are just trying to keep the weight off. When you are in a weight loss routine you should schedule 6 days a week if you can. Try to do weight lifting 3 days a week and aerobic exercise 3 days a week. When you start out you will not want to over do your training, you will need to use lighter weights and less sets (number of times you perform a specific exercise). So for example you will want to start with maybe 2 sets of 10 reps of every exercise you do for the first week and then increase it to 3 sets the third week and four sets the fourth. You will want to use a weight that you can perform the exercise no more than 10 times with and increase the weight as needed to keep the reps around 10. Aerobic and strength training exercises are equally important parts of how to lose weight fast.

3) Change Your Diet

This is obviously a very important piece of the puzzle if you want to lose weight fast. Our food choices contribute directly to being overweight, obesity, heart disease, diabetes, and cancer. We all know the dangers of eating fatty foods and yet Americans still get 40% of their calories from fat. So we know that exercise is important for burning calories and our nutrition is the fuel.

You need to eat the right foods to feed the machine and lose weight quick. You need to choose lean meats and poultry for protein. You need protein to build your muscles which helps you to lose weight fast because it increases your metabolism. When you are trying to build lean muscle try to eat about 1 gram of protein for every pound of your desired weight. So if you weight 160 pounds but you should weight 125 pounds then try to eat 125 grams of protein.

Change your grocery shopping list and reduce or eliminate simple carbohydrates. White flour is made from wheat but it goes through a process that removes the endosperm and outer bran casing from the plant. White flour is cheaper and easier to work with so it is preferred by manufacturer but really contains very little nutritional value. Buy breads, cereals and pasta made from whole wheat instead.

Quick weight loss is not easy but if you are over weight then you owe it to yourself and your family to lose weight and be healthy. Losing weight involves diet, aerobic exercise and strength training. You can't do just two of the three and expect to lose weight fast. No matter what people try and tell you it isn't easy to lose weight and there is no magic pill.

Learn how to lose weight quickly so you can fit into your clothes, look good in a swimsuit, and have a better quality of life. This can be accomplished by being on a good diet program and using exercising for the fastest way to lose weight.

Article Source: http://EzineArticles.com/?expert=Kevin_Nutter

How Lose Weight Fast and Then Never Gain it Back

How Lose Weight Fast and Never Gain It Back. Obviously the first part of this first sentence is hard enough, but the second part about never gaining it back makes it even more difficult.

There are many things that actually have to happen for you to create irreversible, long term weight loss success. But in this short article I will focus on the 20% that produces the 80% of the results. The other 80% that produces the 20% of the results you can read about on my site. And I will be honest and tell you that it does matter, but not if you don't accept what I am about to write.

Before I begin, I want to be crystal clear that this article is written for people like me. If you were born with an endomorph dominant body type, and have a slow metabolism then this article is for you. If you have a difficult time losing unwanted body fat, but can easily gain it just by looking at food, then this article is also for you.

How To Lose Weight Fast and Never Gain It Back:

In one word...exercise. This might be obvious, but many people have a desire to create irreversible, long term weight loss success by trying to diet off the unwanted body fat that they currently have.

But, what they don't realize is that our bodies view the body fat that is already stored in our fat cells as a long-term energy source. And as soon as your body catches on that you are trying to "force" it to "give up" this energy that it has "reserved" for the future, your body will fight you every step of the way.

And as I am sure everyone knows the long term "end-result" of any type of diet is weight gain. In fact, after going off a diet, your body starts to store even more body fat, just in case this "diet thing" happens once more in the future.

What this means is that with every diet attempt you will gain more and more body fat, and it will get harder and harder to lose the unwanted body fat that you have.

I hope you see the flaw with this approach. It took me eight years on non-stop dieting to see it in my life. And this is why to create the body of your dreams you have to focus on using exercise to reach your ideal weight and then maintain it for life.

How To Lose Weight Fast By Using Simple and Easy Exercise:

This is a very important distinction that I will make in this part of the article. If you grasp this you will produce the type of result that only 1 out of a 1000 people are able to produce when they attempt to lose weight permanently.

Here it is: If you truly desire to create a lean, healthy body with a low body fat percentage you should start by taking small steps. This means that the cardiovascular exercise that you choose to do on a regular basis should be the kind that you can sustain for the rest of your life. The resistance training exercises that you choose to do on a regular basis should also be the kind that you will be able to do on a regular basis.

What you want to focus on is burning the most total calories by using simple and easy exercises, but making sure that you do them for "long enough" to burn enough body fat to make a difference. For example walking fast on a daily basis for 60 minutes will burn some serious calories.

This is how to lose weight fast. And what is most important is that this weight will come from the fat in your fat cells and this will make them shrink in size. And when your fat cells shrink in size, the stomach fat that you currently have will start to disappear.

This is something that does not happen with dieting, by the way. The reason is simple: When you try to diet off fat, what you are mostly losing is your muscle and water, and very little body fat.

Using simple weight training exercises is also very important. And just like with simple aerobic training you do not have to do anything that is difficult or complicated. Just keep it simple.

This is how to lose weight fast, and in order to maintain your ideal body weight once you reach it, all you really have to do is to just keep doing the same thing for the rest of your life.

At the end, what I want you to know is that this is really the only way that permanent fat loss can be created if you have a slow metabolism. I have tried every other approach for eight years straight, and when I started to do what *really* works instead of what *should* work, I reached my ideal weight in just a little over 12 months.

"Alex Platups is the editor of weight-loss-tips-and-secrets.com the site about creating irreversible, long term weight loss success. If you want to discover the most effective Fast Weight Loss Tips for reaching your ideal weight, then make sure that you visit his site.

You can also read about a 210 page eBook that Alex Platups has written called The Secret To Permanent Fat Loss by clicking on this link http://www.weight-loss-tips-and-secrets.com/secret-to-permanent-fat-loss.html This eBook has the ultimate motivation, nutrition, and exercise strategies that can truly help you to create irreversible, long term weight loss success. These are the exact same strategies that have helped him to lose over 110 pounds in twelve months and have helped him to maintain his ideal weight for almost 15 years.

Copyright: you may freely republish this article, provided the text, author credit, the active links and this copyright notice remain intact."

Article Source: http://EzineArticles.com/?expert=Alex_Platups