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Can you lose 20 pounds in a week? Several diets available on the internet claim that you can but is this really true. This article will hopefully give you the answer.

I am going to get straight to the point - You shouldn't even be trying to lose that amount of weight in such a short period of time. It is highly unsafe and the only way that it is ever going to happen is by virtually starving yourself.

Fast weight loss is possible I am not going to debate it. However 20 pounds in a month is fast enough, ask any expert in the world and they will tell you that. So aiming to achieve that in a week is to put it simply insane.

Diets are available that allow you to lose weight at a fast rate although it should be noted that many which make the claim simply don't bring the results that they claim.

Many of these diets simply get rid of fluids and then grind to a halt bringing no further results after the initial period. The only weight loss programs are ones which get rid of actual fat.

Getting rid of fat not only results in weight loss but also makes you look good. Other fast diets that get rid of fuids or burn muscle won't make you feel any better. The reason for this is that they leave lots of lose and sagging skin and even stretch marks.

One diet that results in rapid weight loss and works on a continuous basis is based around calorie shifting. This works by keeping your metabolism working at a high rate and thus helps you to burn fat faster than with other weight loss programs.

This diet has amazing levels of success amongst its users but even this diet only loses you an average of 9 pounds every 11 days. It's up to you whether this is enough for you but it is the only way you will lose weight quickly and keep losing it for the time you stay on the diet. Anything else will only be very short lived and also extremely unhealthy.

If you want to lose weight quickly and safely then the only diet which can achieve this will be a calorie shifting diet to find out more information about diets using this method check out http://shiftingcaloriesdiet.blogspot.com

Katie Turner lost 34 lbs after having her twins and failing with numerous other diets and you could too. To find out more click here.

People often think that, it is quite easy for them to lose fat fast. But, is it possible? Our body is a combination of different types of tissues, such as fats, bones and muscles. Due to consumption of excess oily food, the recommended total body fat percentage exceeds the essential fat percentage value.

The fat percentage in the body consists of essential fat and storage fat. Essential amount of fat is necessary for safeguarding of life. Excess amount of fat is hazardous. People often ask questions, do the fat percentage in men and women differ. Well, the answer to this is, body fat percentage in women is greater compared to men. Essential fat is 2-5% in men, and 10-13% in women.

Health Problems:

It is easy to gain fat fast rather than to lose fat fast. People tend to consume more amount of fatty food. Severe obesity is associated with significant medical, psychological and physical problems.

Individuals with extra amount of fat have increased risk of serious diseases like diabetes, blood pressure, cardiovascular disease, strokes, sleep apnea, orthopedic problems, and hormonal problems. Thus, patients with super-obesity have greater risk of serious illness.

Remedy:

We are aware that, excessive fat in our body, leads to several problems. People must create a slight calorie deficit in order to lose fat fast. The most effective way is the exercise. Every individual should take out some time for workouts. Workouts make a difference, both in weight and health.

Make proper food charts, so that it is easier for you look up for daily food program. Drink adequate amount of water daily to enable body to function properly. Water flushes harmful toxins and impurities present in the body. Never be selective about best program to lose fat fast, but a proper planning about what is best for health, is quite important.

A good resource where you can learn more on how to lose fat can be found at http://timelimitedoffers.com/fatloss4idiots

We are residents of the world, where a person works like a machine to earn his or her living. In the race of reaching on the top, we generally ignore the issues related to our well-bring. The results are seen in the form of growing stomachs and unhealthy lifestyles. However, the results are not restricted to this, as you fall as a prey in front of deadly heart disorders and obesity. It is never too late to start working on the process of reducing the layer of fat on your body and this compilation is aimed at answering the question how to lose stomach fat.

Follow A Strict Schedule

The white-collared section of society has been grown to a remarkable extent. People who belong to this section of society tend to lose the perfect shape of their belly due to heavy working hours. On top of that, the stressful lifestyle that people have today make valuable additions to this process of accumulating fat on our body. Thus, the most important answer to how to lose stomach fat is to follow a strict schedule of exercising, dieting and other activities that are more than helpful in burning the calories.

Planning The Diet Pattern

Dieting is often mistaken as the procedure to carry out fasting and eating nothing at all. The fact is that an empty stomach is not at all a good step in the direction of loosing fat. One needs to evaluate his or her diet plans to achieve a toned body in least possible time. It is necessary to replace high-fat foods with fruits and green vegetables. You must be aware of the number of calories consumed by you with every meal and must work upon it to maintain the perfect balance of calories in your body.

Involve Exercises In Routine

A balanced diet must be balanced by a strict exercising routine to burn out the excessive amount of fat in your body. It is necessary to fuel your body with right combination of diet and workout. You can join a fitness club or gymnasium. However, there are some simple exercises like running, jogging, swimming, cycling, dancing and aerobics that are highly proficient in loosing the weight. The key point is that these exercises must be carried out on daily basis to experience the effect in minimum amount of time.

Kill The Stress

Stress and depression are the abnormal states of brain that generally leads to bad eating habits and thus, the results are felt on your belly. In order to access the answer to how to lose stomach fat, one must remain cheerful to maintain a good level of health. You must indulge into hobby classes and other activities that bring a smile on your face.

Remaining healthy is an issue of concern amongst every responsible citizen of society. It is necessary to discover new ways to learn how to lose stomach fat. After all! It is your healthy state of body that keeps your mind healthy too.

Matt D Murren owns and operates http://www.stomach-fat-advisor.com - Lose Stomach Fat

The miraculous benefits of Hoodia Gordonii have already been established by independent laboratory studies.

The plant's wonder molecule, P57, is touted to possess unrivaled appetite-suppressing qualities. Its original manufacturer, Phytopharm, completed a placebo-controlled clinical study in overweight, but otherwise healthy volunteers using the P57 extract from the plant.

The participants were split into two groups, with one group received the extract and the other received a placebo. Both groups were also told to continue their normal diet and exercise regimen. In comparing the P57 group to the Placebo group, the P57 group had a significant reduction in body fat, caloric intake and showed no adverse side effects.

Health Implications

According to independent laboratory studies, the implications of hoodia with regard to the treating obesity are quite significant. In animal studies using rats, it was shown that a significant decrease in calorie consumption was noted in rats that were given hoodia samples.

In addition, one major study conducted on obese humans saw an average daily calorie drop of about 1,000 calories by the 15th day of taking the supplement. Further research is still being conducted, as more studies are needed to study the immediate and long-term effects and safety of the supplement. Current research however, has not verified any immediate or long-term side effects when using hoodia.

General Indications To Follow

In ensuring the supplement is effective, users should know that dosages may vary. It's important to use the product as directed by the manufacturer. It would be best to also consult your physician before using this or any other weight-loss product.

The supplement was initially released into the US market in early 2004, and there more research needs to be done before the mechanisms of the medication could be fully understood. Consumers should use extra caution in choosing a good-quality supplement, and ensure that they are made by reputable product manufacturers.

Take in Less Calories, And You Lose Weight Faster

What makes Hoodia supplements quite unique is that they effectively work in preventing weight gain. As much as everyone argues about which is more effective, low carbohydrate or low fat, in the end losing weight is a simple equation.

Individuals are advised to take in less calories than they usually burn, and the faster they will lose weight. As you can not gain weight if you consume lesser calories than you burn, Hoodia gives you a powerful mechanism to fight hunger and therefore take in less calories. Most diet pills and supplements work by trying to increase the rate at which our body burns fat.

Individuals who take weight-loss supplements like these are advised that Hoodia may not work right away as you wish it could. Users generally feel the effects several weeks after taking the supplements.

The major effects of using the product includes a reduced interest in food, delay in the time after eating before hunger sets in again, getting a feeling of fullness more quickly, as well as garnering a general feeling of well-being. Hoodia is not a stimulant, has no known side effects, and appears to be safe for most people.

http://hoodiaremedy.com - Hoodia Remedy

Vanessa A. Doctor from Jump2Top - SEO Company

We all put up barriers to losing weight to protect us from outside influences. Sometimes they help us and sometimes they don't. And sometimes they become self-defeating when they prevent us from making positive changes. A good example for many of us would be facing our need to diet.

Let us review some of these barriers to losing weight that we put up to prevent us from dealing with our problem.

*Denial. You simply ignore the fact that you have a weight problem at all. Although the way you eat may make you feel uncomfortable, you simply ignore it. And you avoid looking at yourself in the mirror so you can avoid looking at the extra weight that you are carrying on your body.

*Rationalize. You need to keep the extra weight on because you need your strength, you tell yourself Or you deserve extra helpings at the food table because of the extra work that you do, you say, or you simply don't have the time to plan out a diet, and keep track of the foods you eat.

*Downplay. You say it's really not much of problem. People have much worse problems, don't they? Overeating is nothing like drinking or taking drugs or gambling or cheating on one's spouse. It's just a question of losing a few pounds, isn't it? You can lose a few pounds any time you put your mind to it. Right?

*Blame others. You have a problem with facing up to your extra weight that you carry. So you blame it on other people.It's either your spouse's fault, because she nags you all the time to eat, or life itself puts too much of a burden on you, and won't let you cope. Or it's the kids who are forever eating their candy and drinking their soda when you're all watching tv.

*Blame yourself. You feel it's useless to try to lose weight because you have tried diets before, and failed. You admit that you have a weight problem, but you never seem to get the strength to lose it.

You probably use several of these barriers to losing weight so you won't need to face your need to lose those extra pounds. But as you take the time to think about it, you can come to the realization that they are all a smokescreen.

This realization is in itself a powerful tool for change. You are not just a victim. You can consider if throwing up these barriers are really helpful in facing your weight problem. As you begin to realize that these are simply excuses, you can take positive steps to eliminate them and face the issue of finally losing some of that extra weight.

Gary Machado writes on a variety of topics of interest. Did you find these tips on dieting success useful? You can learn a lot more by visiting http://www.dietsuccessnews.com

Fat And Weight Loss. Why Has It Not Worked?

To lose fat and weight, many of us would have tried our utmost and yet we would not have achieved the desired results. It certainly may not be for want of trying. Often, we try too hard. At times we get the results but it does not last long. We cannot seem to keep off the fat in the long term. If the usual recommendations including exercise, pills, special diet, lotions and so on have not worked for us, perhaps we need to take a totally different approach. It may be appropriate for us to find out what caused the fat in the first place. Could it be due to something in our system that is making it difficult for us to shed off the unwanted fat? Could it be due to some harmful plaque or bacteria in our stomach, intestines and colon that act as parasites that is causing the problem? The Japanese have specially formulated drinks that contain healthy bacteria which have been reported to help our digestive system. Going by the popularity of such drinks, there must be some value in it. The only Japanese to keep away from it would be Sumo wrestlers as they thrive on being fat!

What Harm Can Parasites Do?

How do these parasites get into our bodies? The answer probably lies in the food and water that we consume. It could be due to poorly cooked food and food cooked under unhygienic conditions. Raw or poorly cooked fish especially pickled salmon, trout, white fish etc., contain larvae which after 5-6 weeks mature into adult worms. The worms can lay thousands of eggs and produce chemicals as well as toxins that can even affect our brains particularly the hypothalamus. This is the gland that controls our hunger and thirst. It has been stated that parasites prevent the body from absorbing nutrients from the food we consume. What is even more serious is that these parasites can cause damage even after they die. When they die, they become mineralized like a fossil causing painful swelling and blockages within our body. This has harmful effects particularly on our digestive system and colon. Clogged bowels make it difficult for us to excrete our wastes. As a result, there is plaque build-up which provides fertile conditions for the growth of parasites.

How Do We Get Rid Of The Parasites?

For those of us who have tried everything else but have not succeeded thus far, perhaps we should consider whether parasites are the root cause of our fat and weight problem. Apart from herbal capsules, there are also drugs, health drinks and other remedies which could help to get rid of the parasites. Apple cider vinegar which has been hailed as a natural remedy for a number of ailments may also prove helpful. Before you decide on what is best for you, it would be beneficial if you could get the full details on the parasites that are behind the problem of excess fat and weight that many of us are battling with daily.

In this regard, you may find this site useful.

Getting rid of parasites in the system could be the answer for those who have tried everything else to lose excess fat and weight but failed. How can you get rid of parasites and finally be able to shed the unwanted fat and weight? Learn more here!

If you're looking to jump start your weight loss program, then I have a plan for you. The Master Cleanse is one of the hottest detoxification program on the market today! This is due to the fact that many Hollywood stars have used this diet to cleanse the body and drop weight quickly for upcoming movies roles. Beyonce Knowles is an example of one star that used this detoxifying weight loss program to drop 20 lbs. quickly for her role in "Dream Girls". Although weight loss is an added benefit; it is not the main goal of this cleansing program. The main goal is to remove years of built up toxins, wastes, mucus and plaque inside your body. This will make you feel healthier, have better skin, look younger looking and be more energized.

The Master Cleanse program was created by Stanley Burroughs who was an early advocate of natural health, and believed in the body's natural ability to heal itself. The results people have experienced by going on this diet have been nothing short of amazing. Chronic health problems people have suffered with for years have vanished in as little as 10 days on this amazing diet. Flushing out your system is what this cleansing program is really designed to do. Even back 60 years ago when the system was first invented people had health problems as a result of waste building up inside of them. Today with processed foods, pollution, and all around poor diets our bodies desperately need to be flushed out every once in a while.

Detoxification is great to jump start your body for a life style change of healthy eating habits and exercise. What happens when the 10 days are up? You will see a permanent shift in your attitudes and beliefs about what you put in your body. Detoxification will also help you to shatter the uncontrollable urges to eat unhealthy foods and replace it with cravings for healthy foods. The most dramatic change that you will go through is that once your body is returned to a healthy state, it naturally wants to stay that way. You will no longer need "will power" to stay away from the bad things because you will not have the desire to put them into your body. This change is so powerful, just thinking of the unhealthy food you used to put in your body can cause your stomach to turn. Anyone who has craved sugar all of there life knows how difficult it can be to be around it. After finishing a detoxification program, you will know the incredible feeling of being able to be around sweets and not be tempted by them.

I will not kid you; this is one of the hardest programs that I have ever tried in my life. Most people fail after the third day because they find it difficult not to eat solid food. They are tired, cranky and irritable and give up at that point. But after the 3rd day, it gets a little easier; you body will adjust to the cleanse. Imagine the excitement you will feel waking up and seeing your belt one notch tighter then it was the day before and feeling light and energized all day.

It is really amazing to see what the Master Cleanse can do for a determined person with a strong desire to make a change in their life. The best part about this plan is it only takes 10 days. That means in less then a week and a half you could be slimmer, healthier, and enjoy more energy all by following this simple system.

There's much more to learn about succeeding using the Master Cleanse system. If you are serious about trying the Master Cleanse and want to be one of the people who do make it through the whole 10 days, the Master Cleanse Secrets book at is the most complete guide available for helping you get through the Master Cleanse. Click the link below to learn how to survive the Master Cleanse system.

TheMasterCleanserSecrets

If you want to be successful with Internet Marketing, you have to get more internet traffic to your website. If you don't get website traffic, you can have the best sales copy in the world, but you won't make any sales. So here are 11 ways to get more traffic to your website.

How do you get more people on your e-mail list to make it easier to hit your sales goals? Here are 11 ways:

1) Give away a free report.

Give a free report to "bribe" visitors to your website to provide you with their name and e-mail address. For example, I offer a free report called "The Dark Side of Cardio." A good title and a high-perceived value for your report will increase the number of visitors willing to trade their name and e-mail address for it.

2) Get affiliates to drive traffic to your site.

For example, twice a year I run a three-day promotion on my website offering additional bonuses for my fat-loss package. And I contact affiliates weeks in advance to give them sales copy that they can send to their lists. In return for a 51 percent affiliate commission, it is not difficult to line up hundreds of affiliates willing to send you internet traffic to your website. (Even if some of the visitors they send your way dont end up buying immediately, many will sign up for your free report and add their names to your list.)

3) Start a blog and post informative content for your target market.

This will draw traffic through search engines and links from other blogs. Once you start building traffic to your blog, add a sign-up box for your e-newsletter. You can start a blog for free.

4) Create a joint venture with a company that complements your own.

Joint ventures work very well. I have a blog on Mens Health that promotes a joint-venture transformation program. (Whats the biggest name you can think of to approach for a joint venture? Aim high! )

5) Create an e-book containing links back to your site.

Allow everyone who downloads it to pass it around. I recently allowed hundreds of fitness trainers to give away an old workout program that includes links back to my sales and sign-up pages. This is a win-win situation, because it gives the trainers a freebie to use to encourage sign-ups to their own sites. Plus, most of them signed up to be affiliates for my products, which is sending even more traffic to my websites.

6) If you arent on Youtube yet, get started immediately.

Put together a short video clip and post it on Youtube with your website address watermarked across it. That way, everyone who views the video becomes a potential visitor to your site. The more interesting you can make your video, the more people will see it. Clips that get the most views are usually funny, controversial, or heartwarming, and make viewers want to forward them to other people.

7) Arrange for a free teleseminar and host a one-hour interview with another expert.

There are many free services on the Internet. Get the expert to promote the teleseminar to his or her list, and build a sign-up page where people who want to access it give you their e-mail address in exchange for the teleseminar phone number and code.

8) Use standard PR strategies to get your website featured in the paper or on a local TV station.

Make sure you get a confirmation from the reporter that your website name will be featured in the story or on the screen. But understand that only a small percentage of people who see an "offline" promotion will make the effort to track you down online.

9) Submit content-rich articles to online article directories like EzineArticles.com.

This can be a valuable source of traffic for your website AND a great way for joint-venture and affiliate partners to find out about your site and products.

10) Spend a weekend mastering the basics of Google AdWords.

Learn how to use catchy pay-per-click ads to bring traffic and potential sign-ups to your site. Of utmost importance is writing a good headline for your ad.

11) Visit related online message boards and forums.

These can be good places to start building traffic to your site, but (unless theyre extremely busy) youll probably tap out their potential quickly. Simply post relevant content and leave a link back to your website in your signature.

BONUS TIP:

Look outside your industry for opportunities to promote yourself and your website. For example, writing articles for Early to Rise has taken me outside my regular health-and-fitness environment. Look for similar crossover opportunities, and youll have access to a previously untapped audience.

Use all of the above methods to build your e-mail list and internet traffic - and be patient. A list with thousands of e-mail addresses on it doesnt happen overnight - but its worth it.

You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines. His trademarked Turbulence Training for Fat Loss have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. Turbulence Training for Fat Loss workouts help you burn fat without long, slow cardio sessions or fancy equipment. Craig's bodyweight workouts for fat loss help you lose fat without any equipment at all.

How many times have you tried to lose weight and failed? If you are like me, you have fought this battle most of your life. I would lose some only to gain back more. It was so very frustrating. I tried many of the diet plans on the market today and yes I would lose some weight. You hear success stories of people losing 100lbs. or more and I am sure that happened. I assure you though that these people are the exception not the rule. In our desperate state of mind to lose weight we hear these stories and think "My Goodness if she lost 108lbs. then surely I can lose 50lbs. on this diet plan. What usually happens is that even if we lose 50lbs., when we go off the diet we gain it back and more.

You will not lose weight by starving yourself either. You actually loose weight by eating the right foods and increasing your metabolism. This is easier said than done! Wouldn't it be nice to have our very own dietician to plan and prepare our meals. I can't provide that but I can provide the next best thing. What are the right foods to eat? How do I increase my metabolism? These are questions that must be answered before you start a diet.

I personally have tried the "Real Secrets to Weight Loss" and have had amazing results. I have gone from a size 16 to a size 4 in four months. My total weight loss is 45 lbs. I love my new size. Shopping is once again a pleasure.

For more information on this diet visit http://www.sarahsnewadventures.blogspot.com

Sarah E. Dane

http://www.sarahsnewadventures.blogspot.com

For many people overeating is simply a habit and a strong focus and change of behavior will be key to weight loss success in these cases. But to say that people who are overweight just eat too much, is not always true.

Sometimes people eat more, for any number of psychological reasons. In a letter that I recently got from a subscriber there is the following line: "I find myself eating sweets when i get frustrated or sad".

Stress, frustration, sadness and depression are just a few emotional triggers which can make a person want to eat more. Eating is then usually associated with these emotions and for this reason they choose to eat more to comfort themselves.

Certain chemicals in the brain are linked to both mood and hunger.

For example, one of the most likely culprits that lurks behind the act of emotional binges is cortisol -- a stress hormone that tends to make people crave sweet and salty food. So, if you experience more stress than is natural, higher quantities of cortisol is produced, leading you to crave for unhealthy foods, and this in turn leads to other health related problems. It's the domino effect.

In cases like these it is wise to resolve your emotional issues first, even if you need to consult a specialist, rather than trying to attack the eating problem first.

And for your own good, try to cope in healthy ways --

• Exercising has the effect of letting the dominoes and the dice fall in your favor. It is the foundation of feeling good and eating healthy. Get your endorphins going, instead of cortisol.
• Eliminate any temptations by not actually buying foods that are going to cause you a problem. This will encourage you to eat better foods and in doing so change your behavior patterns.
• Social support can go a long way toward helping you process your feelings. Put your trust in your family, a close friend, or once again - by seeing a specialist if necessary.
• Keep a diary. This has proven time and time again to have many health benefits beyond mere stress management. This is successfully used to set goals, keep track of daily consumption and to chart progress. Even when failures arise, these are noted, and used constructively, eventually just becoming a bad day between more and more successes. So when you feel like reaching for unhealthy food, reach for a pen and your journal instead.

Get your free copies of "A Guide To Fat Burning Foods" and "The Original Turbulence Training Bodyweight Workout" at WeightLossDietSecrets.net, and discover how to increase your metabolism by making the right food choices, and how to exercise for fat loss, at home for only 20 minutes, 3 times a week, using only bodyweight!

Nobody wants to spend countless hours exercising in the gym when they are trying to lose weight. When you want to lose weight you want to do it as quickly as possible but also in a safe manner. One of the more popular ways that people lose weight with is by taking an all natural weight loss pill. These pills are becoming the most effective and safe way to drop the unwanted pounds.

The great thing about an all natural weight loss pill is that you don't have to be concerned with having any bad side effects. With the weight loss pills that you can get from a doctor, they have the risk of giving you uncomfortable side effects like diarrhea, bloating, among other things. So when you are trying to lose weight with a weight loss pill, take the safer route and invest in a herbal pill.

While taking your natural weight loss pills you should also be exercising and eating right. Losing weight is a process that needs many things working in unison to be successful. So it is important that you are watching what you eat and not over indulge on food. You should eat about 6 meals a day instead of eating 3 or so large meals. This will help your metabolism work more efficiently to keep burning the fat.

The key to fast weight loss results can be found with weight loss pills, preferably natural ones. Team that up with a steady exercise routine and a food diet that works for you will get you dropping the pounds quicker then you imagined!

Fast weight loss is only a click away so check out some weight loss pill reviews and visit HelpLoseThePounds.com for more information.

Guys like girls butts, and girls like guy's butts.

My first reaction was, "Huh? Girls care about guy's butts? And here I've been wasting my time on my arms and pecs". So after getting over that shock, my next thought was, "Hmm, so what am I doing right? I wanted the butt building secrets!"

So I went through my workouts, analyzing each leg exercise for maximum "butt boosting", and came up with a list of 5 exercises that are essential to building a better butt for a guy (and gal!), especially someone who wants a more athletic type of workout and body.

After all, I trained "athletically", not with bulking bodybuilding type workouts. I knew 5 awesome butt building exercises!

Years have passed since my introduction to the female interest in guy's butts, and I've become less selfish. I'm now happy to share my "butt- boosting" exercises for every other guy, and of course, every woman that wants to build a lean, athletic body with a beautiful butt.

So here are my top 5 exercises for building a better butt that you can do at home or at the gym, and with nothing more than your bodyweight or a set of dumbbells. You'll build your butt fast with these moves. No wasting time.

1 - Squats

Stand with your feet shoulder width apart. Keep your chest up, push your hips back, and squat to parallel. Squeeze your butt and push back up to the start position. Do 10 repetitions.

2 - Split Squats

Take a step forward with one leg, bend the front knee, and keep your torso upright. Keep your front foot flat on the floor, but rise up onto the ball of your back foot. Drop your hips straight down and push through the front leg to return to the standing position. Stay in the "split" position for the entire exercise. Do 10 repetitions for each side.

3 - Forward Lunges

Take a step forward with one leg, bend the front knee, and keep your torso upright. Keep your front foot flat on the floor, but rise up onto the ball of your back foot. Drop your hips straight down and push through the front leg to return to the start position where both feet are together again. Do 10 repetitions for each side.

4 - Step-ups

Stand in front of a bench. Place one foot on the bench. Use that leg to pull yourself up onto the bench. Slowly lower yourself. Do 10 repetitions per side.

5 - Bulgarian Split Squats

Stand with a bench behind you. Step forward with one foot, while placing the other foot on the bench, laces down. Drop your hips straight down, then push through the front leg to return to the upright position. Do 8 repetitions per side.

Heres how to sculpt a beautiful butt. Add in interval training to burn off even more fat, and you've got a set of abs to match.

So while things never worked out with the girl that liked my butt, I learned a valuable lesson from her about the importance of a guy's butt in a girl's dreams. And that's helped me help thousands of men and women boost their butts with these 5 simple exercises.

Get ripped abs, a better butt, and burn fat at Turbulence Training.

The 300 workout from Men's Health magazine was the most popular workout of 2007. It combined fat burning bodyweight exercises with muscle building weight training exercises to help men (and women) build Greek God (and Goddess) bodies.

So what is going to be the most popular workout in 2008?

Well, it looks like another fat burning, muscle building, body sculpting workout, and again it comes from Men's Health magazine. The programs are similar in name, but much different in design. I designed the Bodyweight 500 workout for the Men's Health magazine website. So far, it has helped men burn over 40,000 pounds of belly fat in only 4 months (At the time of this article.)

Many guys are reporting up to 20 pounds of weight loss in only 8 weeks. The results are outrageous. Even I am shocked by the results. So let's talk about the similarities and differences between the two workouts.

First, and most importantly, I want to state clearly, for the record, that I did not invent the 300 workout. Never claimed to. All I did was film the exercises for Men's Health magazine and YouTube. That said, the 300 workout was described in the original Men's Health article as a "rite of passage". I look at the 300 workout as being like a power lifting event. You only do that once in a while. Not every week, let alone everyday. You need to get really "psyched up" for that.

The 500 is different, because in each of the weeks preceding the 500 workout, there was an incrementally more difficult bodyweight challenge, starting with the lowly, yet still tough for many, bodyweight 100 in week 1.

Then depending on your fitness, it could take you 4-8 weeks to work your way up to the 500. It's kind of, and I emphasize "kind of", like training for a marathon, or better yet, a 10k road race. When training for a marathon or 10k, you do your regular workouts during the week and then a long run on the weekend.

Similar to what we are doing here...2 workouts during the week, and then a bodyweight challenge on the weekend.

Similar to the 300, but different, and unique.

Lots of fun though.

The main lesson I've learned from doing these types of workouts is that so many men and women - mostly men, but women too - love the challenge aspect of the program because it keeps them motivated and interested.

Doing the same thing week in and week out is easy for the dedicated, but for those easily distracted by shiny objects, knowing that you have a new challenge each week - and one that you can compare slightly to the week prior or to a friend - keeps you much more motivated to keep going on a fat loss program.

You can gain muscle and lose fat at the same time. All you need to do is focus on resistance training with free weights or your bodyweight, and do interval training instead of long slow cardio workouts.

Discover the shocking top 5 fat loss myths at Turbulence Training for Fat Loss and uncover all of the Turbulence Training Transformations in the Fat Loss Forum. Craig Ballantyne is a Certified Strength & Conditioning Specialist and fat loss expert who writes for Men's Health and Oxygen magazines.

Wouldnt it be great to be able to eat as much as you want as often as you want and have body fat melt away while you sleep, watch TV, or sit behind your desk at work? Id certainly go for that - being able to be fit with very little or no effort at all.

Turn on the TV and what do we see? Television ads promising you weight loss and fitness with no effort. Want to lose that extra fat around your belly? Just take these pills. Walk into the bookstore and browse through the rows and rows of books advocating one diet fad or the other. The problem is that most of them offer conflicting information. Ill be straightforward in telling you that rather than separating the fat from your body, most of these people are more interested in separating your money from your wallet.

Ive tried many of these diet and exercise fads and can tell you that most of them flat out do not work. Some of the diets will work, but will force your body to do things that it was designed to not do, therefore your body thinks its deathly ill and starts burning fat as an energy source. Losing fat is not a bad thing at all, but tricking your body into burning fat by responding with a survival mechanism is. What are the long term effects of these fad diets? Who really wants to live the type of restrictive lifestyle that these diets push on you? Who really wants to work hard and suffer for something that in 20 years from now will be the laughingstock of the fitness community? There has to be a better way

The true path to fat loss is so simple, yet no diet book author would ever admit it. The secret is this:

Burn more calories than you eat.

Thats all. Theres really nothing more to it than that, and you probably already know this! There is no more effective way, no special fruit from the amazon, no machine that you can use that will give you better results.

Unfortunately there are plenty of people who would like to pull the wool over your eyes about what to eat, how to starve yourself, what machine to use to get the perfect body. Next time you reach for the next diet fad book, brochure on an ab exerciser, or pick up the phone to dial a number you got off of an infomercial, think about this - they didnt work in the past, and they wont work again because youre still not burning more calories than youre taking in.

After scouring the internet, bookstores, and trying just about any diet I could find to lose that extra 30 pounds Ill tell you whats worked for me:

Keep a food journal, tracking all of the calories that you take in. Be detailed. Youll be surprised at how much stuff you can cut out if you just write it down. Personally, I was disgusted at the amount of sugars and junk foods I was ingesting on a daily basis. I didnt eliminate them, only cut back a little.

Find out how many calories you burn in a day. You burn most of your calories just by existing. This is called basal metabolism. Find a chart to see how many calories are burned for certain activities for your weight class.

Exercise regularly. It doesnt take much, only around 20 minutes a day 3-5 days a week. Regular exercise will increase your metabolism and cause your body to burn even more calories even while youre not active.

Being fit is a lifestyle. It doesnt have to be severely limiting and it doesnt even have to be painful. Being fit is always easier in the long run than putting yourself through the ringer with limiting or starvation diets.

My search for the perfect diet and exercise program took me 8 years and ironically the one thing that worked for me was the easiest and least expensive thing out of all of the others I tried.

Jason Stewart is a fitness buff, writer, IT professional, and a father of 3. For more no-nonsense tips on fat loss, visit http://www.jmsgo.com/fatloss

If you're wondering what are the best ways to burn fat fast, then there are several solutions. Most people consider exercise and healthy eating to be the answer and it is but it works very slowly and there are much faster more effective ways of getting the job done. This is also a healthier way to do it because many of the products and methods recommended here are extremely healthy.

So what are the best ways to burn fat? Let's start with specific products. 3 products in particular are great at getting the job done. Apple cider vinegar, coconut oil and flaxseeds are the 3 most powerful products in getting the job done. They are all highly nutritious, help digest food better, regulate your digestive system, increase metabolism and burn fat at an even greater level.

Adding these products into your daily life will significantly decrease the amount of time it will take to get rid of belly fat and burning fat in general. Results can be seen in less than a month but the most important thing is it will not come back once you've gotten rid of it. In addition your health will also improve because of this.

Now let's move onto a diet which also a great way to burn fat. It is called calorie shifting or as some people call it the extreme fat loss diet. It is a dieting technique that increases metabolism and fat burning and keeps it that way. Unlike most diets that deprive you of food and require strict obedience, this one breaks all of those rules and goes against them, and yet still manages to accomplish much more.

Calorie shifting is done by eating 4 or more meals a day, drinking 10 glasses of water a day and mixing the order in which you eat the 4 meals. This is not as difficult as it sounds and is quite easy once you get the hand of it. You don't starve yourself and you don't deprive yourself of anything and this method of dieting causes extreme fat burning and weight loss. Most people lose up to 10 or more pounds in less than 2 weeks! So if you're looking for the best ways to burn fat fast then these products and diet are the best way to go.

If you found the information helpful and are considering trying any of the above methods or diet, then it's important to know how which ways get the best results. In addition to the above methods and diet listed, there is another diet which burns fat even faster than calorie shifting. You can check out more info on the above methods and more here!

If you want to lose 10 pounds in 3 or 4 days you need to know that this is a very complicated task and may not be the healthiest thing in the world. I'd have to say that the chances of you succeeding in losing that much weight in such a short time are very slim, but it can be theoretically be done.

I'm going to share two ways in which this can be done. Be aware that you need to be careful when pursuing this kind of weight loss because you will be experiencing a massive calorie deficit for the 3, 4, or 5 days in which you want to lose these 10 pounds.

Ready? Ok, let's go.

In order to create the calorie deficit required to lose 10 pounds in 3, 4, or 5 days, you'll need to either massively cut down your calorie intake or to greatly increase your physical activity to a very high level, or a combination of the two.

1. If you want to concentrate on physical activity, you'll need to spend a lot of hours doing aerobic exercises and cutting down on your carb and sugar intake. A good idea would be to go on a hiking and camping trip. Hiking keeps you moving through the day for hours on end burning tons of calories. Camping keeps you away from your fridge and all the fatty food in it. You should take only lean foods with you on your trip and to make sure that your hiking is intensive.

2. If you want to stay at your home and not go on a trip, be aware that nutrition alone will not be enough to create the necessary deficit to lose 10 pounds in such a short time, but you may be able to do with less intensive exercise than hiking. Going on a juice based detox diet like the master cleanse diet will allow you to lose weight very fast.

Be aware, that none of these 2 measures is good for a long length of time. You may also feel very tired at the end of the 3-5 days in which you try to lose 10 pounds. To increase your chances of success, it is also advisable to combine either of these 2 ways with some sort of appetite dperessant to help you avoid any extra calories.

In my mind trying to lose 10 pounds in 3,4, or 5 days isn't a smart thing to do because such a drastic weight loss isn't very healthy and it's not easy to maintain this sort of weight loss.

Personally, I don;t recommend trying to lose 10 pounds in such a short time. It is much better to give yourself at least 2 weeks to lose 10 pounds. If you have that kind of time, I recommend using the Fat Loss 4 Idiots diet. To read a review of this diet, click here: How To Lose 9 Pounds Every 11 Days With Fat Loss 4 Idiots

To read how you can lose as 10 pounds in a short time, visit this webpage:
How to lose 10 Pounds In 3,4,5 days, a week, or 2 weeks.

John Davenport lost over 30 pounds in his twenties after being overweight most of his life. To read more fast weight loss, click here: How To Lose 10 Pounds Fast

Weight loss after pregnancy is a gradual process. It is important to understand that you have collected mass over nine months of your pregnancy period and hence it will take some time to lose it all. Tips are usually given by everyone around you but if you are really not convinced and need some sound advice, go to your doctor.

Always remember to give time to your body to heal after delivery. It is not advisable to strain your body with strenuous exercises which will only cause further damage. Your exercise program should always be combined with a balanced diet.

Start gradually with light forms of exercises like walking or yoga. You are the best judge to know when to stop if you feel you are overdoing it. Never choose to ignore the alerts. The pregnancy period has been a cycle of physical exertion for you. Be good and kind to yourself and take your exercise regime in slow steps.

You tend to put on about 25-35 pounds during your nine month pregnancy period. You are bound to lose about 12-13 pounds after giving birth and thereby be left with only 12-21 pounds to get rid off. The 12-13 pounds that you lose is because as you deliver, your uterus shrinks back to its size and the hormone levels which are at their peak also begin to fall. The weight in your body was the collection of the amniotic fluid which was holding your baby, the weight of your baby and the placenta. As all this is released you naturally find a dip in your mass. However, this is only about 30-40 percent of your weight. You still have your additional weight gained that you will have to lose diligently with exercise and diet plan.

Easy Tips

Your weight loss will be easier if you follow these tips. Focus on your exercise and nutrition. Don't overexert your body for those few extra pounds of weight. Never feel the pressure of exercising, enjoy every moment; this will enable a good and healthy recovery.

After delivery, the foremost thing on your mind must be weight loss. Weight loss after pregnancy will get delayed if you are breastfeeding your baby. Do exercise and follow some healthy tips for effective weight loss. For more information visit pregnancy.

Many fad diets out there claim to be the fastest way to lose large amounts of weight in very little time. They often involve completely removing certain types of foods from your diet such as carbohydrates or limiting your diet to something such as cabbage. Few of them actually give you lasting results or the vitamins, nutrients and minerals your body needs to function healthily. The raw food diet however is much healthier and can be sustainable for a long period of time. Most raw food diets consist of mainly fruits, vegetables, nuts, seeds and sprouts which are a very common part of a raw food diet. The diet is not quite as restrictive as others however, it all just depends on your goals.

If your goal is to lose a lot of weight quickly, then you will want to limit your diet to as many raw foods as possible. Many raw fruits and vegetables hold fat burning qualities that will help you to shed the pounds fast. If you are aiming to detoxify your body then you will want to limit your diet to just raw foods. But if you just want to live a healthier lifestyle, you do not need to be so strict about eating just raw foods. You will still want to add as much raw food as possible to your diet, but you can still treat yourself to some of your favorites and not feel too bad. For the purposes of this however, we will assume that you are in one of the first 2 groups and want to really make some changes in your body and health.

One of the first keys to being successful on a raw food diet is to do some research and find some recipes and meals that you would really enjoy. You want to cater the menu to you and your lifestyle. For instance if you do not have much time in the morning, you will need a quick breakfast, perhaps something like a fruit smoothie. If you are not a fan of raw cabbage or sprouts, find a way to jazz up the flavors so that it is something that you do not mind eating. Once you have created a menu that is suitable to you, you will be ready to go shopping and buy the things that you need to begin your raw food diet. From here on out, it will be up to you and your will power to stick to the diet. You can do it.

The key to a successful raw food diet is to prepare yourself both with what you will be eating and how you will be preparing it as well as removing any foods that may tempt you from view. My personal recommendation would be to purchase a book on the topic or see if you can find some professional advice online before starting a raw food diet. It is important to know as much as possible so that you know what you are getting into. Above all, have fun and enjoy the experience of trying something new, feeling healthier and losing some pounds.

Eating raw foods is one of the healthiest lifestyle choices a person can make. Learn about all of the benefits you get just by eating raw foods at: Raw Food Weight Loss Diet

Ok, so there are four days left until Christmas, however less than 24 hours left until all of the family gathering, foods and fun start. Our family will be getting together starting on Saturday and going all the way through next week. This means I have to get myself disciplined, and do so in a hurry.

I can not begin to tell you, if you do not experience it yourself, just how much and how many different foods there will be sitting in front of me over the next several days. You name it. Hams, turkeys, potatoes, stuffing, yams, I better stop, it is early morning and I haven't had breakfast just yet and all this talk about food...well you know.

Come to think of it I haven't even thought about the cakes, cookies, pies...yikes, I think I just did. So as you can see, the pressure will be intense over the course of this holiday season, but that's ok. I didn't expect losing 50 pounds to be easy. In fact I was and am expecting it to be hard. I call it punishment for packing it on in the first place.

With that said I see no reason why, even though it will be hard, that it can't be fun. Therefore over the next few days I am going to see if I can get a hold of different recipes for healthy food. If you have any good websites or ideas, please submit a comment, I would appreciate it. I enjoy cooking. Cooking is a great way to be creative with something, or feel a sense of completion when you make someone Else's recipe and it comes out great.

Also when it comes to the exercise portion of the program, I want to make that as fun as well. Besides the normal lifting weights, running/walking etc., maybe I will get myself involved some local sports club or something along those lines. A long time ago, in a galaxy far...oh wait that is a different story. Seriously, a long time ago I use to play hockey, both ice and street as well as do a lot of skiing. I will have to look into getting back into doing maybe that. It is enjoyable, definitely great sources of exercise, and something I would look forward to. I mean, lets face it, I really don't look forward to getting up at 5:00am to walk the dog. I love the dog, but does he really need to go out, that early in the morning? Doesn't he know how cold it is outside?

In any event, although losing 50 pounds will not be easy, it should not be boring either.

Regards, Mike P.

About the Author You can follow Mike's weight loss program on his Blog at http://followmyweightlossprogram.blogspot.com/

There you can follow Mike's progress as he details his daily fitness and nutrition program on his way to losing 50 pounds by December 31st, 2008.

Due in part to many reasons, the whole world, on average, is getting bigger & fatter every year. At present:

* More than 300 million adults worldwide are obese.

* Almost half of these individuals live in developed countries and as many as 23% of American adults are obese.

* Obesity results in $100 billion in healthcare costs each year in the United States.

* Obesity results in 300,000 preventable deaths each year in the United States.

* Obesity nearly doubles your chances of developing high blood pressure.

* Nearly 70 % of cardiovascular disease cases are related to obesity!

* The U.S. Surgeon General has developed a national action plan to reduce obesity.

STATISTICS PROVIDED BY:

The National Institute of Diabetes and Digestive and Kidney Diseases

The National Institute of Health

The Center for Disease Control and Prevention

The Na tional Women's Health Resource Center

A recent study from the journal Public Health reported obesity as being a greater health risk than smoking, drinking or poverty. Obesity was more closely associated with major illnesses and a poorer quality-of-life in comparison to people that smoked, drank, or lived in poverty. Researchers found that half of the people who are obese have an additional chronic condition such as heart disease, cancer or diabetes. This study was based on a telephone survey of 10,000 Americans and used only body mass index to assess obesity and overweight. Regardless, the results are cause for great concern.

You must also keep in mind that some individuals may fit into more than one category, and sometimes even all of the categories. However, the researchers stated that more people are overweight or obese than are, collectively, daily smokers, problem drinkers or living below the poverty line. Of course, being in more than one category puts your health status at an even greater disadvantage.

Obesity is a huge burden on the health care system now and will be even more so in the near future. It is a largely a preventable disease however it is a medical condition in many cases. This is very unfortunate but it is not something that should be dismissed as static. You can make a change or you can help someone make a change toward healthier living. One of the authors said the survey "demonstrates that public health officials should intensify their fight against obesity to levels that at least match the public health campaign against smoking".

Sturm, R., and K. Wells. Does obesity contribute as much to morbidity as poverty or smoking? Public Health. 115(3): 229-235, 2001.

Unfortunately, this is not a joke, and it's definitely no laughing matter. There are a large number of Internet resources for more information on either subject, such as www.diabetes.org and www.diabetesonestop.com. The newsletters from the American Diabetes Association have provided a wealth of knowledge (and many statistics and research facts in this article).

Type 2 Diabetes (T2-D) is associated with a marked impairment in the ability of the hormone insulin to stimulate glucose uptake in skeletal muscle. Most diabetic patients are obese and have high blood levels of lipids (fats) and glucose (sugar). Both of these blood levels can contribute to insulin resistance. Correct insulin is necessary for the cells of the body to pull sugar (glucose) from the blood to use as energy. Thus, it is a negative cycle (high blood glucose leads to insulin resistance and insulin resistance leads to high blood glucose!). Over the long-term, high blood glucose levels can lead to damage of the eyes, kidneys, nerves and heart.

Fortunately, while diabetes is serious, it is largely preventable and is also possible to control with lifestyle modifications, although it can't be "cured". Patients can learn to take care of their diabetes by decreasing their blood glucose levels through nutritional and exercise interventions and subsequent reductions in body fat. In fact, with weight loss, exercise, and better nutrition, many diabetics can greatly reduce (or eliminate) the need for medications. Any treatments should be discussed with a medical professional before changes are initiated.

However, enough optimism, it's time to look at the hard facts and the sad state of diabetes in North American (and the rest of the world).

* T2-D affects 140 million people worldwide.

* 16 million Americans have diabetes.

* Diabetes is the 6th leading cause of death by disease in America.

* In America, the total annual cost of diabetes to the nation is more than $100 billion.

* ~25% of all Medicare costs are spent on people with diabetes.

* Obesity is the most important determinant of insulin resistance.

* No one is able to escape the effects of diabetes (i.e. death of family and friends; financial; health care costs; etc.).

The chance of death due to diabetes is increasing primarily due to cardiovascular disease. More depressing is the fact that the risk of death increases with lower socio-economic status, likely because these people are less educated, and due to the fact that you can buy loads of saturated fat and sugar for a couple of bucks just about anywhere. Cardiovascular disease sucks. Having been a spectator of an open-heart surgery at the foot of the operating table, it is clear that no one who has the choice would want to go through that ordeal. Imagine your chest ripped open, your heart fixed up, and your chest sewn up with wire. Bring on the morphine.

THE CHILDREN

The most disturbing issue surrounding diabetes is the impact that it is having in adolescents and in specific ethnic groups. Nowhere is it more sad or obvious as to what harm a sedentary lifestyle and a fast food nutritional intake can have on a person's health than in children. Overweight children are becoming more common, health problems are greater, and T2-D is being seen more and more at younger ages. Risk factors for overweight kids include overweight parents, high-fat diets, watching too much television, and being from poor families.

Unfortunately, overweight children often simply become overweight adults. Because it is difficult for people to lose body fat as one grows older, public health experts hope that preventing excess weight gain in children will avert health problems later in life. Researchers at the Centers for Disease Control and Prevention confirmed that American adolescents are developing T2-D. However it is difficult to detect T2-D in children because rarely do they show symptoms (these take years to manifest). Thus, it is extremely important to initiate educational, nutritional, and physical activity programs as soon as possible at all socio-economic levels.

ETHNIC GROUPS

Overall, the number of American diabetics increased at least 33% over the 1990's and as obesity continues to increase, so will diabetes. Unfortunately, this impacts certain ethnic groups to a greater extent than others. For example, Native American Indians have a very, very high number of T2-diabetics in their communities (3 three times the national average). African Americans may have an even higher rate of diabetes (10.8% of all African Americans - 2.3 million). It is hoped that educating these peoples on nutrition and physical activity will help combat the disease.

NUTRITION

American's fat consumption has decreased over several decades from 40 % to 34 %, however the rate of obesity has risen from 12 % in 1991 to at least 23% today. This may be due in part to the vague "official" nutritional recommendations and the massive fast food industry. The general public believes in a low fat and high carbohydrate diet, however they don't know that there are both good and bad fats and good and bad carbohydrates.

In fact, some research shows that neither the total amount of fat or carbohydrate a person consumes can predict diabetes. Researchers suggest it may not be the quantity of fat or carbohydrate that you eat, but rather the quality. Improving the quality of your food intake and monitoring the quantity will help prevent against overweight and obesity.

Hu et al. (2001a) have written a tremendous paper on the role of nutrition in diabetes. They found that for carbohydrates, one should consume more low-glycemic carbohydrates and a high fiber content. In contrast, everyone should consume minimal refined flour products to prevent large increases in blood sugar and insulin after meals.

Recommended carbohydrate foods are oatmeal, whole unrefined grains, fibrous vegetables, apples, and other fibrous fruits, while breads and sugar based foods (soda, candy, etc.) should be eliminated. In diabetic individuals, a diet of low-glycemic carbohydrates can improve blood sugar control and if you are obese, you should absolutely eliminate all high-glycemic carbohydrates from your diet. In fact, a meal of high-glycemic foods does not cause people to feel full, and may lead to more eating! In summary, this relationship has been established: High-glycemic carbohydrates develop obesity, and obesity develops diabetes.

In their thorough review, Hu et al. (2001a) also found that a high intake of saturated fat and trans-fatty acids likely promote diabetes. In contrast, an increase in a person's intake of poly-unsaturated fat and Omega-3 fatty acids could help prevent diabetes. It is wise to decrease consumption of saturated fats (animal fats), margarine, butter and hydrogenated vegetable oils (i.e. the oil that french fries are cooked in). Salmeron et al. (2001) recommend decreasing your intake of trans-fatty acids (hydrogenated vegetable oils) by replacing them with non-hydrogenated polyunsaturated fatty acids will help decrease your risk of T2-D. One place to start is reducing your intake of fast food.

In replacement, everyone should try to consume more fish oils and non-hydrogenated vegetable oils (i.e. olive oil). Most of the research presented is based on association. For example, in the Netherlands, diets containing a lot of fish are associated with lower risks of diabetes. Researchers suggest that one must follow the correct diet for a long time (i.e. make it part of your lifestyle) in order to see benefits. For example, fish oils (Omega-3 fatty acids) have benefits for "cell membranes" and help insulin function properly, however this will not happen overnight just because you had a salmon steak!

Basically, a typical "Westernized" diet should be avoided. All the negatives (i.e. saturated animal fats and sugars) seem to be associated with one another (i.e. they are all found in your typical fast food meal). In reality, everyone should try to:

* Decrease animal fat (saturated fats) and hydrogenated cooking oils.

* Increase fish and flax oils (poly-unsaturated Omega-3 fatty acids) and vegetable oils.

* Decrease high-glycemic carbohydrate intake. Don't drink regular soda!

* Increase fiber from whole grains

* Increase fruit and vegetable consumption

At the 2001 ENDOCRINE SOCIETY meeting, alternative treatments of T2-D were recommended by Arsenis and Goettelman. In this study, diabetic patients reduced animal protein intake from 2-3 times a day to once every other day (vegetable protein was substituted) and stopped all consumption of plain sugars. Patients liked the new diet and the fact that they did not have to fast, take low calorie diets or receive appetite suppressants. The metabolic profile of many patients improved and it even helped some to stop using certain medications. The authors concluded that the reduction of animal protein and sugars help to improve the quality of life and metabolic profile of diabetic patients.

LIFESTYLE

In addition to diet, another contributing factor to obesity is that 60 % of Americans don't get enough activity and 25 % get NO activity. A recent study examined almost 40000 males over the age of 40 and how the amount of TV they watch relates to their T2-D risk (Hu et al., 2001a). Researchers showed that more TV was significantly associated with higher risk for diabetes and that increased physical activity is associated with less risk for diabetes.

The key point is that if people get up and moving that they may be able to decrease their risk of diabetes. This information should be applied towards youths as well. In addition, for obese people, simply losing 5-10 pounds can have a dramatic positive effect on their health!

Even inadequate sleep can have an effect on diabetes according to research from the lab of Dr. Eve Van Cauter. In a study, subjects that got restricted sleep (< 7h) for 5 nights had impaired insulin sensitivity (Mander et al., 2001). It may be due to disruption of bodily functions due to shortened sleep. Thus, one of the functions of sleep may be to assure normal blood sugar levels. That's another "Western world" lifestyle factor that may contribute to diabetes.

On a related note, "Excessive Daytime Sleepiness" (EDS) is becoming more prevalent. This condition is associated with diabetes and is considered as an important public health problem because it is a strong risk for public safety. Its prevalence is estimated to occur in 5% to 15% of the general population.

INTERVENTIONS

According to the National Institute Health, 35-40 % of adult American women and 20-24 % of adult American men are trying to lose weight at any given time. An interesting story came out of Philadelphia last month. Philly was rated the fattest city in the USA for January of 2000 and the mayor urged the city to lose weight. The city has taken the challenge and this year sits at 3rd, while Houston is now the fattest in the USA. On a whole, obesity and diabetes are more prevalent in the Southern United States!

In a study presented at the American Diabetes Association conference, diabetic patients have the greatest improvements in symptoms after following a program that combined a proper exercise and diet approach (Alpizar et al., 2001). Obesity remains the major obstacle to the achievement of satisfactory glycemic control in T2-D and often limits management of cardiovascular risk factors. After nutritional education and guidance, as well as an increase in daily physical activity, modest weight losses and improved diabetic factors were noted (Reynolds et al., 2001). Again, these stress the need for education and guidance.

If you are active, if you eat a variety of healthy foods (natural produce, lean meats, un-refined grains), and if you are of a healthy weight, than the fear of diabetes and obesity should be minimal. When asked how to avoid diabetes, Dr. Ronald Kahn said, "Stay thin! If you are not, get thin!" After all, obesity is the most important determinant of insulin resistance.

For active people of a healthy weight, it is not unrealistic to include the odd "Western" meal in your weekly schedule without causing panic. However, the consistent intake of a high-sugar, low-fiber, high-saturated fat diet, along with a daily sedentary living pattern precludes people to the awful diseases that are diabetes and obesity.

REFERENCES

Alpizar, M., et al. Effectiveness of an Exercise Program and Diet Plan in the Control of DM2 Patients. American Diabetes Association, 61st Annual Conference, 2001.

Hu, F., et al. Diet & risk of Type II diabetes: the role of fat & carbohydrate. Diabetologia 44: 805-817, 2001a.

Hu, F., et al. Physical Activity and Television Watching in Relation to Risk for Type 2 Diabetes Mellitus in Men. Arch Intern Med. 161: 1542-1548, 2001b.

Mander, B., et al., Short Sleep: A Risk Factor for Insulin Resistance and Obesity. American Diabetes Association, 61st Annual Conference, 2001.

Reynolds, L., et al. Lifestyle intervention reduces multiple risk factors in obese patients with poorly controlled insulin-requiring type 2 diabetes mellitus. American Diabetes Association, 61st Annual Conference, 2001.

Salmeron, J., et al. Dietary fat intake and risk of type 2 diabetes in women. Am. J. Clin. Nutr. 73(6): 1019-1026, 2001.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Mens Fitness and Maximum Fitness magazines and all over the Internet, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com