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Are All Fats Beneficial in the Paleo Diet?

The first point to note is that not all fats are created equal. The second point worth remembering is that you do not get fat by eating fat. In fact, you must consume the right fats for good health. Fats make you feel happy and provide a host of benefits such as reducing cancer risk, boosting your immune system, and even helping you lose weight. Yup! You need to eat fat to lose fat… but you must eat the right fats. The problem these days is that most people are consuming unhealthy fats that come from hydrogenated oils. Many people are unaware of how unhealthy the vegetable oils they consume are. The oils are marketed as being healthy and made out of natural foods such as soy, corn, etc.

In reality, oils that have been refined or hydrogenated are extremely bad for the human body and cause many health-related problems.
The paleo diet uses oils in their natural state. The oils are not bleached or subjected to chemical processes that make them harmful. The fats used in the paleo diet are not only safe but are extremely beneficial to the body. Since the diet is heavy in meat, you will get a good portion of animal fats in your diet. Paleo dieters are encouraged to get grass-fed meats because even the food the commercial companies feed their livestock is detrimental. Eating grass-fed meats will ensure that no ill-effects are passed down to you. Animal fats are perfectly fine. Our ancestors ate lots of meat and our bodies have evolved over time to eat meat and handle animal fat. Rest assured that your cholesterol level is not going to skyrocket. Studies have proven that dietary cholesterol does not cause high cholesterol in humans.

Do you want to know what causes high cholesterol levels in human beings?

Hydrogenated oils sold on supermarket shelves. Unhealthy fats found in cookies, junk food, fast food, etc. These are what cause unhealthy cholesterol levels. Worry not! Since the paleo diet does not allow the consumption of these awful items, you’re safe. Coconut oil is the most preferred oil in the paleo diet. Just like how olive oil is a staple in the Mediterranean diet, coconut oil is the staple oil in the paleo diet. It contains over 90% saturated fat and every bit is good for you. Coconut oil is stable at room temperature and can be used for cooking. It contains lauric acid which is easily digested and helps boost your immune system. Another healthy fat that is seen in the paleo diet is olive oil. This is a very healthy oil and helps to balance the omega-3 and omega-6 fatty acids in the body. This will lubricate your joints and prevent inflammation in the body.

Butter and ghee are other fats that are also used to prepare paleo dishes. Many paleo dieters scramble their eggs in the morning with melted butter. Butter is not a strictly paleo ingredient but it does have many health benefits. So, if you’re willing to be a little lax, you can include butter as part of your diet. It does have many benefits. These are just some of the fats in the paleo diet. There are other fats such as avocado oil, etc. The point you should take away from this article is that the fats in the paleo diet are perfectly healthy. You should be more concerned with the normal food that is being sold commercially. These are the biggest culprits for most of society’s health issues these days. Avoid these unhealthy products and go paleo. It truly is life-changing. The Paleo diet has been referred to as the “Caveman” diet because that is basically how you are asked to eat. The Paleo diet mainly consists of meat, fish, turkey, chicken, fruits, vegetables, and nuts.

Overall, Eating Paleo eliminates the negative aspects of the modern diet, such as sugar, trans fats, and preservatives, while nourishing your body with much-needed vitamins, minerals, proteins, and healthy fats such as essential fatty acids. Essential as in your body needs them! Get it? With the Paleo diet, you are basically going back to, well, basics! Well, that’s a basic overview of what the Paleo Diet is, in the next part we will look at going organic and following that we will look at Paleo approved foods.

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Secrets in Acing out in Peak Performance

From aerobics to weight lifting, ace athletes work hard toward their goals, dieting in between. Ace athletes strive to maintain balance while focusing on their bodies, minds, and goals. Athletes work hard. Still, some work hard and fail ongoing wondering why. The bodies are pumping weights, jumping ropes, while struggling to get better results in peak performance. What are they doing wrong? Well, it depends on the person. Do you drink alcohol, soda, or other unhealthy beverages excessively? An unhealthy beverage is not the way to reach, peak performance, or is it the way to becoming an ace athlete.

Do you take drugs, including over-the-counter drugs that could harm your body? If so then you are working toward poor health, thus defeating your goal to reach peak performance. Do you train without dieting? Do you eat what you want believing that since you are exercising you can reach peak performance? If you are eating uncontrollably, i.e. if you do not have a diet plan that works with your exercise regimen, you are on the road to unhealthy living. The body must have balance, which includes proper exercise and diet.

Do you have goals? Do you have plans? Are you working in harmony with those goals and plans? Are you applying effort to complete your plans and reach your goals? If you said, no, no, no, no, then you are on the road to halting your theory to reach peak performance. On the other hand, if you said yes, then you may want to sit down and reread your goals and plans to refine the specifics of the details.

What about your mind, where is it at? Do you think positive? Do you affirm your plans and goals? Do you debate consequences to see where you can do better? If you answered yes to these questions, then you are on the right track. Ace athletes work hard. Ace athletes conform, their mind to match their goals and plans while working with common goal seekers to reach the goals. Ace athletes know they must train in a team with a coach helping them since training alone could put them at risk of ceasing.  If you have heard the saying, the mind is a terrible thing to waste, then you heard right. The mind must work in harmony with the body, thus both pushing toward reaching our goals.

Peak performance is reaching the climax in whatever you wish to achieve. Peak performance is using the height of your abilities to reach the goal, which includes the mind, body, and action. The performance you put into reaching your goals includes routine workouts, recitals, implementations of diet and exercise, executing the plans, and acting out to reach the goals. Still, something is missing. What is missing in this plan to reach peak performance?

I said balance. Did you catch this or not? Balance is equilibrium, which gives us poise to feel stable while remaining steadfast in whatever we do. Balance is the remainder that provides us rest, while we assess our goals and plans. Balance is necessary for dieting and exercise. The problem with some athletes failing ongoing while striving to reach peak performance is the balance of their exercises in most instances is off. Sometimes diet and exercise both are off-balance. The body has many parts to consider. Sing the song, my anklebone is, connected to my knee bone; keep going, and you will see the body has many parts that require balanced exercise to work properly. Still, there is more. The body has many parts that require your attention, thus get moving to work toward peak performance and you will ace out in whatever you do. Do you want to be an ace?

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ATHLETIC TRAINING – Ace Athlete in how to be a Star

Exercise and diet are just the starts of reaching peak performance, however equipment, exercise types, body types, and how the exercises work plays a vital part in reaching peak performance. For instance, if you are working to build mass and only workout pumping heavyweights and adding more weights to overload a muscle, you are setting self up for injury. Likewise, if you are only working to build large muscle groups without building endurance, cardiovascular, and the like, you are throwing fire on flames. The key then is picking the right equipment that includes endurance, strength training, reduction of stress on joints, and so forth to reach peak performance. Still, you need a diet, and mindset to work toward your goals. Thus, in this report, we are going to tell you about goals, plans, mindset, qualities, equipment, exercises, diet, and more to help you see how you can reach your peak performance by pulling up your secrets to ace athlete performance.

We can sit here all day and talk about you reaching peak performance in the goal to become an ace athlete, but until you put forth the efforts, we would have accomplished nothing. Therefore, I will go work out while you read, and we see who gets to the finish line first. Not, I have to write the article, thus the only exercise I am getting now, is the weight I am loosing on my fat fingers and wrists.

The first thing you have to do is, put your plans and goals in motion while working toward peak performance in fitness. Exercise and diet are essential, yet you must also stop smoking, drinking, taking drugs, and cussing if possible. I have a sense of humor, so if you want to cuss sometimes, do not worry you will not miss reaching your goal. While working toward peak performance you have to set up a balanced regimen of exercises. The goal is to work all parts of the body while achieving intensity, endurance, stamina, muscle, and so forth. The first set of exercises we can start then are the upper back tactics, which can help you start building strength in your back.

Ready, set, go: First, you want to get the joint actions to work toward building the shoulders horizontal extensions. In other words, you are starting the rowing back process, which requires weights. If you do not have weights, sit on the floor bring your arms up and elbows in an I Dream of Genie style. If you have, weights place your arms and elbows in the same position. Now, blink your eyes and make a wish. Just kidding! Now, I am not sure if you have weights or not, but either way work toward the chief mover muscles, i.e. the posterior deltoid, including the latissimus dorsi, and the teres majors. You will outstretch your arms to the side with the elbows bent backward and the forearms coming forward. Keep your legs planted on the floor. In aerobics, the action is similar to the torso lift combined with the torso twist, yet you will not twist the arms to from side to side, rather you will extend with the elbows bent to both sides.

Now you will start an exercise training technique. The technique will include sitting with your shoulders joints in alignment. If you have the axis weight machine, thus rotate the machine in the red dot alignment and work in harmony. Next, place the upper arms within the pads of movement, corresponding to the floor. In position, pull the movement pads in a backward position as far as your body will allow and hold. Return to position slowly, while starting in the same position and repeating the course of action. As you exercise on the axis machine, keep your back planted on the seats back to avoid injury. You should also keep the head in a maintained position, as well as positioning yourself properly so that the upper arms will move correspondingly to the floor level.

Ok, wait, where are you going? You have more work to achieve peak performance since all we did was strengthening your back. You have arms, legs, a mouth, thighs, waist, and so forth you have to work on. We are not; finished by any means, therefore get that body pumping. Oh shucks, I forgot. We are supposed to warm up, stretch, cool down, exercise, stretch, and cool down before starting the workout process. Darn me! 

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Rest and Recovery – The Importance of Rest Days

In order to burn calories and lose weight, you need to really be pushing yourself in the gym whilst training. It’s no use going to the gym and simply going through the motions when training. In order to get the most from your training, you need to get serious. However, a crucial, and often overlooked element of any weight loss training regime, is rest and recovery. Rest days are just as important as training days, in fact, some would argue that they’re more important.

Here’s a look at why rest and recovery days are so important.

Aids in Recovery

After you finish a grueling workout, you’ll probably have noticed how your body aches and you feel sore. This is because you’ve literally damaged your muscles through training.
In order for the muscles to repair themselves, you need to rest. When we rest, our bodies repair the damage we caused when training and they rebuild the muscles even bigger and stronger than they used to be.

Prevents overtraining

Contrary to popular belief, there is such a thing as overtraining, and if you push yourself too hard, too frequently, you do indeed run the risk of overtraining. Overtraining means that you are literally doing too much exercise and are not allowing your body to catch up and recover. Overtraining can result in muscle wastage, it can suppress the metabolism, it will leave you feeling tired, sore, and lethargic, and it can potentially result in you gaining weight. When it comes to working out, rest days are just as important as training days.

Prevents injury

When exercising, there’s always a risk of injury, no matter how careful you are. If you’re training too frequently however, your muscles and joints are far more susceptible to injury. If you are constantly putting your muscles, joints, and tendons under pressure when training, they will weaken and become more vulnerable. Rest days, however, allow various parts of your body to recover and to become bigger and stronger once more. If you’re looking to avoid injury rest and recovery days are extremely beneficial.

Improves athletic performance

If you’re going to the gym seven days a week, training for hours on end, you’ll find yourself physically and mentally drained and burnt out. As you’re so tired you won’t be able to perform at your best because you’ll be so tired. Taking a couple of rest and recovery days each week, however, will help you to replenish your physical and mental energy so you get more done in the gym, or wherever else you choose to exercise.

Final Thoughts On Losing Weight Permanently

Congratulations on making it to the end of this short, introductory guide on losing weight easily, quickly and permanently. As you now know, losing weight is not about following fad diets and making small changes here and there, it’s about a total lifestyle overhaul. There are no quick fixes when it comes to weight loss, but like anything in life, the more you know about it, the easier it becomes.
To help make your weight loss journey that little bit easier, we’re now going to wrap things up by sharing a few tried and tested tips for losing weight and improving your fitness in a safe and controlled manner.

Start today

Have you ever noticed how people complaining about wanting to lose weight will always claim to be starting their diet and healthy eating regime on a Monday? It could be a Wednesday and the individual wanting to lose weight would still claim to be starting their diet on a Monday. This is usually so that they can stuff their faces for the next several days as a final blow out, as they may call it, which means that they usually gain even more weight. Stop looking for excuses, stop waiting until Monday, and instead, start your diet and fitness regime today. The sooner you start and get off the mark, the sooner you will start seeing results.

Consider your long-term goals

Another thing you can do to ensure that you lose weight and stick to your healthy lifestyle is to consider long-term goals. Don’t just think about how much fat you want to lose, consider your long-term goals as well. Where do you want to be a year, two years, five years from now? Is your weight-loss sustainable and are you willing to change your lifestyle instead of simply crash dieting and yo-yo dieting?

Change your lifestyle

If you’re serious about getting in shape and staying in shape, it’s essential that you change your lifestyle.
As mentioned, there is no quick fix for weight loss, and unfortunately, when most people lose weight quickly, they soon revert back to their old ways and gain the weight back, plus a little bit extra.
If you change your lifestyle, however, that won’t happen. You will learn healthy recipes and healthy habits that promote health and longevity and help you to keep the weight off.

Have fun

Finally, if you are ready to commit to obtaining a leaner and healthier body, you need to make sure that you have fun and enjoy yourself. So many people out there follow diets that literally make them miserable, and then they wonder why they cheat or quit.
When you commit to getting in shape, try to have as much fun as you can. Eat healthy foods you enjoy, perform the exercise you enjoy, and if you aren’t enjoying yourself, look for things that you can do to turn that around. Well, thanks for joining me and continuing to the end. I wish you all the success in your future weight loss endeavors.

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The Importance Of Resistance Training

Exercise is hugely beneficial to us for a whole variety of different reasons. When it comes to weight loss however, people generally tend to think of cardio which we covered in the last chapter.
Whilst cardiovascular exercise is indeed very effective for burning fat, we shouldn’t overlook the importance of resistance training. Resistance training with weights is so beneficial, yet many of us overlook it for fear of getting “too big” and “too muscular”. Here’s a look at why resistance training is so beneficial for our health and well-being in general.

Builds muscle

This is, ironically, the one aspect of resistance training that puts some people off. For some people, being big and muscular is very appealing, but for others, not so much.
The reality is that weight and resistance training will build lean muscle if you’re consistent, but if you’re worried about looking like an enormous 280-pound bodybuilder then please don’t as that simply won’t happen. What will likely happen, however, is you will gain a few pounds of lean muscle which will help you to look better and also help protect you from injury.

Burns fat

People still seem to be amazed by the fact that resistance training does in fact help promote fat loss.
If you lift weights and train like a bodybuilder, you will build muscle which could cause you to gain weight. The weight you gain is a muscle, and this is what people struggle to realize. Resistance training is a form of exercise that promotes fat loss. You’re still burning calories when you exert yourself. Not only that but as you increase your lean muscle mass your metabolism increases so you burn off even more calories than usual. If you want to burn fat and get leaner, resistance training is great.

Great for the bones

As we grow older, our bone health often begins to deteriorate. This is where resistance training is so useful. Resistance training has been found to help strengthen the bones and protect them from age-related damage as we grow older. Resistance training can help to strengthen the bones and prevent conditions such as Osteoarthritis and Osteoporosis.

Reduced risk of injury

When you engage in any form of physical exercise or exertion, there’s always a risk of injury. Resistance training, however, has been found to help reduce the likelihood of you suffering an injury.
Resistance training helps to build up the muscles and strengthen the bones, muscles, and joints, offering them an element of protection. Put simply, a small and frail body is far more susceptible to injury than a lean and muscular body.

Bodyweight training VS Free weights

If you prefer not to train with weights and keep things ‘natural’ there are a ton of bodyweight training exercises that are just as challenging. In fact, certain bodyweight exercises are so difficult that even people who have been training with free weights for years can’t do them. Planche pushups, front levers, V-sits, pistol squats, etc. are some of the most difficult bodyweight exercises in existence. If you can do them, you can rest assured that you will be strong and lean. There are hundreds of bodyweight exercises and variations that will keep you busy for a long time. By the time you master them, you’d have reached your weight loss goal and be hard as nails. It’s next to impossible to get bulky with bodyweight training. So, if that’s a concern of yours, bodyweight training has your name written all over it.

To see a variety of bodyweight exercises, all you need to do is go on YouTube and search for these exercises and try them out. Always be safe and approach the training in a sensible manner.
It would be good to mix bodyweight training with free weights. Neither is better than the other. The goal here is to work your muscles and it doesn’t matter which method you choose as long as you get there.
Many people feel intimidated by going to a gym and would prefer to train at home. Others find it a hassle and some even balk at the cost of the gym memberships. Some folks are even put off at having to use machines that have other people’s sweat on them.

The good news is that your muscles do not care where you work out. So you can either get free weights and train at home or just do bodyweight training in the privacy of your own home. Just make sure resistance training is part of your workout regimen When you lift heavy weights, your body exerts and the muscles get a hard workout. When you’re trying to lose weight, your resistance training should mostly comprise of full-body workouts. Unlike bodybuilders who train one or two body parts a day, you should be doing several different exercises that target muscles all over the body.

A sample workout would be like the one below.

Sample bodyweight circuit – Do 2X or 3X per workout
Deadlifts – 45 seconds followed by 15 seconds rest
Push-ups – 45 seconds followed by 15 seconds rest
Squats – 45 seconds followed by 15 seconds rest
Hanging leg raises – 45 seconds followed by 15 seconds rest
Burpees – 45 seconds followed by 15 seconds rest
Lunges – 45 seconds followed by 15 seconds rest

By doing the workout above, not only would you have targeted several different muscles in the body but the minimal rest would have made the resistance training workout take on a cardio nature.
So, you’ll be toning your muscles and improving your stamina at the same time. You’ll be killing two birds with one stone. Not only that, but the workout will be exhausting and put you in calorie burning mode for several hours after your training session is over. This will help you burn more calories overall and lose weight faster than you ever expected. In the next part, we will look at getting proper rest and recovery which is an essential part of a weight loss plan.

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Cardio Training – HIIT or Steady-State?

Exercise is a critical component of any weight loss regime and when we think of exercise for weight loss, we think of cardio. Cardiovascular exercise is incredibly beneficial for the heart. In fact, the word ‘cardio’ is derived from the Ancient Greek word ‘Kardia’ which literally meant ‘heart’. Lately, more and more people have been performing HIIT as part of their cardio workouts, but is HIIT more beneficial than steady-state? That’s what we’re going to attempt to find out right now.

What is HIIT ?

HIIT, or High-Intensity Interval Training, is a form of training in which individuals alternate between periods of slow and steady exercise and fast-paced high-intensity exercise. The individual performing the workout will perform a short burst of slow and steady exercise, following by high-intensity fast-paced bursts of energy for a number of different rounds. A typical HIIT workout is over in far less time than a steady-state cardio workout, as it typically lasts just 15 – 30 minutes on average.

Benefits of HIIT

Saves time

HIIT workouts are over in no more than 30 minutes on average. In fact, the average workout lasts just 20 minutes. During this time, you can burn off as many calories as you would with a one-hour steady-state cardio session.

Burns calories

Just because HIIT workouts are over quickly that doesn’t mean that they aren’t effective. HIIT workouts are incredibly physically demanding and in just 20 minutes you can potentially burn off more than 400 calories. Not only that, but because it is so physically demanding, your metabolism increases after the exercise are complete and you burn off more calories than usual, even whilst in a rested state. This is known as the afterburn effect.

Keeps things interesting

We wouldn’t exactly call HIIT workouts fun unless you’re a sadist, but we would say that they keep things interesting. A typical steady-state cardio workout performed on a treadmill is boring. You’re literally going at the same pace, looking at the same view for close to an hour. With HIIT, you’re constantly changing the workout, so things stay fresh and exciting.

Sample HIIT workout

• After warming up, get onto a treadmill, set it to a very slow pace, and walk for 60 seconds.
• Now, increase the speed and sprint as fast as you can for 40 seconds.
• Turn the speed to low, walk for 60 seconds, and repeat for as many rounds as you can fit in in the space of 20 minutes.

What is steady-state cardio?

Steady-state cardio is basically a continuous cardio-based workout performed at a moderate speed, for a long duration of time. Typically, a steady-state cardio workout will last 45 – 60 minutes.

Benefits of steady-state cardio

Easier – Steady-state cardio is much easier than HIIT, making it ideal for beginners
Better on the joints – Walking at a steady pace on a treadmill, or outdoors, is much easier on the joints than sprinting on a hard surface.
Burns calories – Steady-state cardio is still cardio, and it is therefore great for people looking to lose weight.

Sample steady-state cardio workout

• After stretching and warming up, either go for a long walk outdoors or jump on a treadmill and walk at a steady pace for around 45 – 60 minutes. It’s that simple.
Well, that’s an overview of cardio training and the difference between high-intensity intervals and steady-state cardio. In the next part, we will look at ramping up your exercise efforts and add resistance training into your weight loss plan.

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Introducing Exercise into a Weight Loss Regime

If you were to ask any health expert what the two basic fundamentals of weight loss were, they’d tell you they were: diet and exercise. Exercise is extremely misunderstood when it comes to losing weight, yet when it is performed correctly, it can really speed up the process and improve your health no end.
But just what is it about exercise that makes it so beneficial? Sure, it’s easy to sit here and tell you that exercise is healthy, but why is it healthy? What does exercise do for you that makes it healthy, and how can you introduce an exercise and fitness routine into a weight loss regime?
Let’s find out, shall we?

Health benefits of exercise

To begin with, we’re going to start by looking at some of the main health benefits of exercise. These include, but are not limited to:

Weight loss

Yes, we’re as shocked as you are, but yes, it turns out that exercise does in fact help you to lose weight. Who knew, right? When we exercise and exert ourselves physically, our bodies of course need the energy to perform the various activities we’re performing. This energy comes from calories we consume as well as those found in stored body fat. The more physically active we are, the more calories we burn and the more weight we will lose.

Cardiovascular health

One of the biggest risks of obesity is heart disease. Heart disease is the number one killer in the world, and what’s even more frustrating is the fact that it can be avoided by following a healthy diet and lifestyle. Exercise is beneficial for the heart and cardiovascular system as it reduces blood pressure, it lowers LDL cholesterol, it improves circulation, and it strengthens the heart, making it more effective.
Improved mental health – Have you ever noticed how, after exercising you feel fantastic? You’re full of energy, you’re in a great mood, you feel alert, and you just feel happier and more content with life.
Exercise promotes the production and secretion of endorphins and other happy chemicals that improve your mood and improve your mental health. Exercise can potentially be a fantastic natural treatment for mental health issues such as stress, anxiety, and depression.

Exercise boosts your energy levels

If you ever find yourself feeling tired, lethargic, and fatigued, exercise is perfect.
Studies have found that regular exercise can increase a person’s energy levels significantly. Exercise boosts the metabolism, which in turn generates more energy for you, whilst burning off more calories in the process.

Should you work out at a gym or at home?

People often wonder whether it’s more effective to train at a gym or simply exercise at home. Here’s a look at some pros and cons of each.

Gym pros

• More equipment
• Great atmosphere
• Plenty of variety
• Access to personal trainers and experts

Gym cons

• Travel
• Price
• Can get busy at times
Exercise at home pros:
• Save time
• No large crowds
• Save money
• Do your own thing
• Listen to your own music

Exercise at home cons

• Potential lack of space
• Lack of equipment
• Hard to get motivated sometimes
• Can get boring
Well, that’s a brief overview of and against training at home or at a gym. The main takeaway should be to stay focused on your weight loss goals we set and exercise regularly. You must be stronger than your excuses and it’s when you feel like skipping your training the most that you absolutely must get up and do that 5 minutes. This will boost your self-esteem and you’ll develop the mindset of a winner.

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Popular Diets and Fad Diets – Which Should You Choose?

If you decide that you need to lose weight, what’s the first plan of action to springs to mind? For the vast majority of us, it’s to go on a diet. The word ‘diet’ is actually very broad because there are literally hundreds of different diet plans out there for people to choose from.
Needless to say, some are incredibly effective, whereas others, not so much. Some diets have proven to be effective and have been backed up by science and medical research. Others, however, are nothing more than passing fads, and can potentially be dangerous.

Here are some popular diets to consider, and some fads to steer well clear of.

Popular diets

We’ll start off on a high by looking at popular diets that have enjoyed a lot of success and have been found to be effective. If you’re looking to lose weight and improve your health in the process, you may wish to consider the following: The paleo diet – The Paleo diet is sometimes known as the caveman diet. It has the word ‘diet’ in it, but in truth, it is more of a lifestyle change. The basic premise is that followers of the diet eat foods similar to what cavemen used to eat hundreds of thousands of years ago. The diet isn’t as much about losing weight, as it is about eating natural, non-processed food the way evolution intended. A bonus, however, is that you will lose weight.


Ketogenic diets are hugely popular nowadays. Keto diets are low carb, moderate protein, high-fat diets that cause your body to enter ketosis. When this occurs, you produce ketones via
fat cells, which are then used for energy. By default, you are technically using fat for energy, rather than carbohydrates. 5:2 diet – The 5:2 diet is a form of intermittent fasting. Basically, on this diet, you will eat normal foods for 5 days of the week, and for 2 days you’ll consume just 500 calories. If you stick to the diet and DO NOT binge on your normal eating days, you can potentially lose a lot of weight.

Fad diets to avoid

Now we’ll look at some fad diets to avoid if you value your health:

Cabbage soup diet

The cabbage soup diet is as disgusting as it sounds. With this diet, the idea is that you primarily consume low-calorie cabbage soup every day and that you consume around 800 calories on average. You will lose weight, but it is not sustainable. Not only that but the longer the cabbage is cooked, the more nutrients it loses.

Raw food diet

As the name implies, this is a diet in which you only really consume foods in their raw form. Does that mean you should eat raw meat? No. The raw food diet only permits foods that can safely be consumed raw, I.E fruits, nuts, and veggies. Eating most vegetables raw is a great way of getting more nutrients, but the diet isn’t sustainable.

Cotton ball diet

This diet should be banished from the face of the earth forever. The cotton ball diet is a diet in which people literally soak cotton wool balls in fresh juices or green tea, and then swallow them.
Why? The “logic” behind swallowing cotton balls is that they swell up in your stomach and take longer to digest, so you feel full for longer. The fuller you feel, the less you eat. This diet is very dangerous and could kill you. Don’t do it – ever!

So which is the best one for you?

There is no right or wrong answer here because this book is not about teaching you to live your entire life on any one diet. While you may choose one to help you lose weight, ideally, the best thing that you can do is change your eating habits for the better. A lot of diets have stringent rules and try to exclude certain foods that are deemed anathema to the diet. For example, the paleo diet doesn’t allow you to consume artificial ingredients, grains and dairy.

This can be a nightmarish diet for people who love having the occasional cake and ice-cream. While there are paleo alternatives, they just don’t quite cut it. Because of this, adhering to such strict diets can be a turn off for many people. The key to succeeding with weight loss and keeping off the excess pounds is moderation. Life is too short for you to avoid the foods you love completely.

What you need to do is replace most of your unhealthy food choices with healthier ones… and occasionally indulge in the foods you love. Healthy eating should be a lifestyle choice and not because you’re forcing yourself to be on a diet. Include lots of vegetables in your diet. Have fruit for snacks. Replace sodas with water or unsweetened green tea. Cut down your intake of processed foods.
Follow the right macronutrient combinations. If your diet consisted mainly of single-ingredient foods, you’d be just fine. Broccoli is a single ingredient food. Canned vegetable soup is not. Treating yourself to a food you love once every 4 or 5 days is just fine. In fact, it will give you a mental break and make you happier.

Drink lots of water because water helps in the fat loss process. Drink a glass of water before each meal. This will not only make you more full and prevent you from overeating, but it’ll also keep you hydrated for your workouts. Have a teaspoon of cumin seeds every day. This will help you lose 3 times more fat. It’s such a simple practice but so powerful. Consume one tablespoon of cold-pressed coconut oil daily. This will further help in your weight loss progress. You must consume good fat in order to lose fat. When your body realizes that it has a steady supply of fat coming in, it will be much more ready to burn off its fat stores. Coconut oil received a bad reputation in the past. However, recent studies have shown that it is one of the best foods around and prevents a myriad of health issues.

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Setting Productive Weight Loss Goals and Motivational Techniques

As you know, obesity can potentially be fatal, which is why it’s so important for us to get our weight under control as quickly as we possibly can. The sooner we act, the longer we will hopefully live. If you’re serious about losing weight, it’s vital that you stick with the plan for the long-haul.
There are no shortcuts when it comes to losing weight, nor are there any quick fixes. If you’re serious about losing weight, it’s important to set yourself goals. Goal setting, however, is easier said than done. To stick to your goals, you need to ensure that you are motivated and driven.

“Weight loss is not a physical challenge. It’s a mental one.”

Before you even set any weight loss goals it’s time for a reality check. Here are a few things you need to know and be aware of.
• Losing 1 or 2 pounds of fat a week is normal.
• The more overweight you are, the more fat you will lose in the initial stages. As you progress, your weight loss results will start tapering down.
• There maybe a week or two when the numbers on the scale just don’t change… or might even go up a pound.
• Your caloric deficit is the most important factor.
• It takes time to lose weight.
Now that we’ve got that out of the way, here’s a look at how to set goals and stay motivated.

Set realistic goals

When losing weight, the temptation is always there to set yourself an outrageous weight loss goal in a bid to help keep yourself driven and focussed. At first, this technique may prove beneficial, but as time goes by and reality sets in, you’ll begin to realize that, actually, the goals you set are not really viable.
Losing 3 pounds in a week, for example, is quite tough, but it is realistic. Setting a goal of losing 10 pounds in a week though, is not realistic or practical. If for example, you lost 4 pounds that week, ordinarily that would be an extraordinary loss. Because you set a goal of 10, as you would be 6 pounds light, you’d view it as a failure. This would then result in you adopting much more of a negative mindset. When you set weight loss goals, always be realistic.


When we attempt to lose weight and get in shape, we will experience highs and lows.
Some days we’ll find ourselves full of energy and motivation, and ready to tackle whatever the day throws at us. Other days, however, we find ourselves tired, unmotivated and questioning why we’re even bothering. When you feel like this, visualize your goals and targets and remember why you’re losing weight in the first place. Visualize yourself leaner, fitter, healthier, and happier and focus on how much better you will look and feel.

Make small goals and meet them. Once you start cleaning up your diet and eating wholesome, nutritious food, your goal can be to slowly eliminate the detrimental foods over time. As far as your training regimen goes, your goal may be to get to the gym 3 or 4 times a week or walk daily. It doesn’t have to be
huge goals. Aim for ones that you can manage and each week, make small improvements.
While we’ve covered setting goals & motivation, the real work is about to begin. In the next chapter, we’ll look at nutrition and the fundamentals of a healthy diet.

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Assessing Our Current State Of Health

In life, sadly, nothing worth having seems to come easily, and that unfortunately also seems to apply to good health. If you’ve ever struggled with your weight in the past, you’ll know all too clearly how difficult it is to lose weight. Losing weight is an arduous, drawn-out, stressful, and draining process. To make matters worse, gaining weight seems to be something that many of us can do without even trying.
It can take weeks of diet and exercise to lose a couple of pounds, yet one or two fairly high-calorie meals and that weight can be replaced in the blink of an eye. Despite weight loss being difficult, it’s considered essential for a healthy and prosperous life. When it comes to our weight however, it’s important to monitor our body fat percentages in order to get an accurate reading.

There are a number of different ways of measuring and monitoring body fat levels, with some proving to be more accurate than others. Here’s a look at some of the different ways of measuring body fat.
Visit your doctor – This first example is very simple, yet highly recommended. Remember, obesity can literally be fatal and it can lead to all kinds of illnesses, diseases, and ailments.
A visit to your doctor is therefore highly recommended and where any weight loss program should start as they will be able to assess your weight and prescribe you various treatments or refer you to trained specialists such as nutritionists. Your doctor may perform a simple body fat caliper test to measure your body fat, or they may even use the BMI method.

Whatever the case may be, you will have an accurate reading and an assessment from a qualified medical professional that you’re good to go. If there are any precautionary measures that you should be aware of, your doctor will inform you about those. BMI – BMI, or Body Mass Index, is arguably the most common method of measuring body fat in the developed world, but it is far from ideal. Basically, with a BMI test, your weight will be measured against your height. If according to the scales, you are heavier than your optimal weight for somebody your height, you will be classed as overweight, obese, or morbidly obese.
Weight, however, does not necessarily equal fat. An average height bodybuilder with a six-pack, weighing in at over 230 pounds of solid muscle, would, according to a BMI test, be obese. This is of course not true as that 230 pounds largely comes from muscle, but even so, that’s what the BMI test will say.


If you want to the easiest and most primitive method of measuring your body fat, you could invest in a good quality set of weighing scales and weigh yourself. Weighing scales are far from perfect because they can’t differentiate between fat, water, and muscle, but even so, they’re great for providing a rough idea of where you’re at. If you’re looking to lose weight, weighing yourself once a week should give you a good idea of whether your efforts are proving fruitful thus far.


Bio-Impedance scales are very effective when it comes to measuring body fat because they are able to differentiate between muscle, water, and body fat. They work by sending out a series of electrical impulses throughout the body and then measuring the rate in which they return. Electrical currents flow through different materials (fat, muscle, water, etc) at different rates. You simply stand on the specially designed scales and you’ll find that the results are with you in a matter of seconds.

Take “Progress” Photo’s

This is a very important step and with just about everyone having a smartphone, it just takes seconds to snap a photo of your body. Take one photo with you facing forward and one photo of your side profile… similar to what you see in the weight loss magazines. Photos are probably the best indicator of how far you’ve come in your weight loss journey. A general rule of thumb is that in the first 30 days, you may see your weight drop a little and you’ll notice the difference but your family and friends probably won’t.
By the 60th day, there’ll definitely be a visible difference and your family members will start to take notice that you are getting slimmer. By the 90th day, just about everyone who knows you will have to admit that you’ve shed the pounds and you look fitter, healthier, and have a certain glow about you.
The question now is… Will you reach day 90?

The photos that you take once every 3 weeks or monthly will keep you going. If you rely on the weight that you see on a scale, you may probably give up like thousands of people who do.
There’s a reason for this. The scale does not show how much fat you’ve lost and how much muscle you’ve gained. People who start training after a long period of being sedentary can gain lean muscle quite quickly. The body is craving muscle and grabs the chance to build some when you’re eating and training right. For example, if you lose 7 pounds of fat but gain 3 pounds of muscle at the end of a month, the scale will reflect a drop of only 4 pounds. This can be very discouraging to many people because they were expecting better results.

What they don’t realize is that muscle is more dense than fat. So, by losing 7 pounds of fat, there will be a significant difference in your appearance. Your jawline may become more pronounced. Your thighs may have stopped rubbing against each other when you walk and your arms may be much more toned.
But you can’t see any of these results on a scale. That is exactly why you should take photos every now and then. When you compare you’re before and after photos, you’ll be amazed at how much change there is… and these positive changes will spur you to do better and give more. You’ll stay the course and be motivated to reach your weight loss goal. This is about all you need to do to assess your current situation. In the next part, we’ll look at the most crucial factor that determines if you’ll lose weight successfully or join the majority of people who never succeed at it and battle with their weight all their lives…setting goals & sticking to them!