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The first questions people will ask when you talk about stair climbing is: can someone really get in shape by simply using stairs? The answer to that question is absolutely yes. If you have ever walked up more than 10 flights of stairs you can understand what I mean. In fact my discovery of stair climbing came when I had to walk up 19 flights of stairs to visit a friend of mine. At the time I had not been able to exercise due to an injury and walking up those stairs just wiped me out.

But as a trainer I thought to myself what an excellent tool for getting in shape. Ever since then I have used stair climbing for myself, my high school students, college athletes, elite professional athletes, and most of my private training clientele. Basically anyone interested in improving aerobic fitness, anaerobic conditioning, muscular strength, power and flexibility. In fact stair climbing proved to be such an incredible conditioning tool for me that I call it real stair climbing. I do this to distinguish it from modifications like the Stair-master and the Step-mill. These pieces of equipment are very valuable but can not compare to what real stair climbing has to offer.

So how can one lose weight, get in fabulous shape and look amazing using real stair climbing. The answer is quite simple: Follow the same principles and guidelines of an exercise program. Usually that calls for aerobic work 2 to 3 times a week combined with strength training 2 to 3 times a week. I myself stick with 2 aerobic/anaerobic sessions combined with 2 strength training sessions a week. In this article I'll discuss ways you can use Real Stair climbing to improve aerobic and anaerobic conditioning.

Here are some ideas to help you set up a stair exercises program for aerobic and anaerobic conditioning.

The following are the stair workouts I have used over the years and a few different ways you can use stairs to improve your aerobic and anaerobic conditioning.

1. Real Stair climbing for aerobic conditioning.

2. Real Stair climbing for anaerobic conditioning.

Real Stair Climbing, Jargon, and Definitions:

Real Stair Climbing:

Real stair climbing is the actual use of stairs and stair cases. I do this to differentiate it from modifications like the Stairmaster and Step mill. Although equipment like the Stairmaster and Step mill can have great value they cannot compare to what Real Stair Climbing has to offer.

Climbs or Climbing: The actual act of walking or running up staircases.

Round or sets: From the first floor to the top floor and back down is considered a round of stair climbing. This is not written in stone. Call it what you like. I also sometimes call it a set. Also in my own workouts, I rarely walk downstairs. I usually take the elevator down for safety reasons, but also keep in mind in the high school I work in we have to use the stairs to get back down, but we make it a point not to run downstairs and just walk down and take our time. It is not going to improve our conditioning, but in this case safety takes the precedent over improvement.

Real Stair Climbing for Aerobic Fitness:

Aerobic fitness can be improved by simply walking up stairs. In my experience, I usually have access to 12 to 20 flights of stairs. My first round up to the top serves as a warm-up. I walk up slowly and take my time. Twenty flights takes me anywhere from four to five minutes. When I reached the top I stretch. Usually I'll hold each stretch anywhere from 10 to 30 seconds. In my second round I picked up the pace a bit. One thing to remember is that it does not take much to increase the intensity with Real Stair Climbing. By simply picking up your walking pace just a bit will noticeably raise your workout intensity (it really doesn't take much). An aerobic workout can look something like this:

Round One: Warm-up: 20 flights at a slow pace (4 to 5 minutes) and then stretch* at the top.

Take elevator down.

Round Two: 20 flights at a faster pace (3 minutes 45 seconds).

Take elevator down.

Round Three: 20 flights at a faster pace (3 minutes 30 seconds).

Take elevator down.

Round Four: 20 flights at a faster pace (3 minutes 15 seconds).

Take elevator down.

Round Five: 20 flights at a faster pace (3 minutes).

Take elevator down.

Round Six: Usually my last round at my fastest pace (2 minutes and 30 seconds to 2 minutes and 50 seconds). Relax and stretch a few minutes.

You can gradually increase this workout to 2 to 4 times a week. It all depends on your conditioning level, your schedule and your fitness goals. Doing this workout will improve your aerobic fitness but not do much for your strength. If you want to work on the strength then you will have to set up time for that as well.

The most frequent question I get asked is what if I do not have access to 20 flights. Simple, the less flights you have the more rounds you will need to get a sufficient workout. I think most people can get a great aerobic workout with at least ten flights. If you have five or less flights, it will be tough to get a sufficient aerobic workout, but there are other ways to achieve this goal as I will discuss later.

Real Stair Climbing for Anaerobic conditioning:

My favorite use of stair climbing is anaerobic conditioning. As with any workout start off with a warm-up and stretching. I suggest you use one round of walking up the stairs and then proceed to the anaerobic work. In my own workouts I prefer to run up the stairs for anaerobic work but you could also walk very fast. I also prefer to climb every 2 steps but you could use every step. Experimentation will help you decide what works best for you. In my own anaerobic workouts I usually climb 6 to 12 flights at full speed and then rest for 2 to 3 minutes. During my rest period I usually continue to walk up a few flights. I find this allows me to recover faster. Experiment to find what works best for you. I usually perform anywhere from 4 to 10 sets. As your conditioning improves you have many options to challenge you further.

You can climb more flights
Reduce your rest intervals
Increase your sets (rounds)

An anaerobic workout can look something like this:

Note: in this work-out I had access to 20 flights

Round 1: warm-up: walk up 20 flights at slow pace (4 to 5 minutes)
Take elevator or walk down

Round 2: warm-up: Run up 10 flights (every other step and go half speed),(1 minute)
Rest 2 minutes

Round 3: Run up 10 flights (full speed and every other step), (30 to 45 seconds)
Rest 2 to 3 minutes

Round 4: Repeat Round 3

Round 5: Repeat Round 4

To start this may be enough for most people. As one's conditioning improves you can add rounds, add flights or reduce intervals to continue improving.

Another great anaerobic conditioning tool is an all out sprint to the 20 th floor (that's if you have 20 flights of course). By the 18th floor your legs can barely move. You'll be forced to walk but your body will still be in an anaerobic zone. When I'm pressed for time I use this as a workout. Just do 1 or 2 warm-up rounds of 20 flights and then use the third round as the sprint to the 20th floor.

Another fun way to do anaerobic training is to race up flights of stairs. One person uses one stairwell and the other the opposite. An all out race to the top will challenge even the best conditioned people. With the high school student/athletes I've worked with we had access to 12 flights and racing up those stairs proved to be one of the best ways to condition them. They didn't see it as a workout but just a race. So just calling it a race really motivated them.

There are many ways to do anaerobic conditioning in stair cases. Just remember to be safe and what you're trying to address. Anaerobic work should have you breathless. To get an idea of how you should feel, run a mile track at full speed and you'll see what I mean.

I think the main reason I like anaerobic conditioning so much is because it gives you more bang for your buck.

Both aerobic and anaerobic conditioning are great ways to lose weight, get in great shape, look and feel great.

Note: As with any exercise program consult a qualified medical practitioner before beginning any exercise program. You owe it yourself.

Virgil Aponte brings over 12 years of experience as a Personal Trainer, High School PE Teacher and Strength & Conditioning Coach. He has trained hundreds of people including elite professional athletes of the Womens National Basketball Association and Major League Baseball. He earned his Master's Degree in Physical Education from Brooklyn College and is an American College of Sports Medicine Health & Fitness Instructor. Based in Brooklyn New York he is considered by many fitness industry experts as the authority on stair exercise training and is the author and creator of the Ultimate Stair Exercises.

Sign up for his Free Stair Report, Stair Training Secrets Used By Celebrities Today!

Once a week, indulge in a high-calorie-tasting, but low-calorie, treat. This should help keep you from feeling deprived and binging on higher-calorie foods.

Treat high-calorie foods as jewels in the crown. Make a spoonful of ice cream the jewel and a bowl of fruit the crown. Cut down on the chips by pairing each bite with lots of chunky, filling fresh salsa

After breakfast, make water your primary drink. At breakfast, go ahead and drink orange juice. But throughout the rest of the day, focus on water instead of juice or soda.

Carry a palm-size notebook everywhere you go for one week. Write down every single morsel that enters your lips -- even water. Studies have found that people who maintain food diaries wind up eating about 15 percent less food than those who don't.

Eat five or six small meals or snacks a day instead of three large meals. A 1999 South African study found that when men ate parts of their morning meal at intervals over five hours, they consumed almost 30 percent fewer calories at lunch than when they ate a single breakfast. Other studies show that even if you eat the same number of calories distributed this way, your body releases less insulin, which keeps blood sugar steady and helps control hunger.

Downsize your dinner plates. Studies find that the less food put in front of you, the less food you'll eat. Conversely, the more food in front of you, the more you'll eat.

If you follow these simple weight loss tips you should start to lose weight.

For more tips on how to lose weight check out http://www.squidoo.com/helpwithweightloss

Hoodia gordonii is a cactus-like plant that possesses effective weight loss potentials. The supplement being sold in stores these days is entirely natural, since it is still not classified as a drug, and has no stimulant properties.

Currently, there is a lot of brewing interest from various pharmaceutical companies, including the manufacturer Phytopharm, who are trying to analyze and synthesize its famous appetite-suppressing component, P57, to create a patentable drug in the future.

The Mechanism Behind The Potency Of Hoodia

According to herbal experts, there are various varieties of hoodia, however the Gordonii variety is the only one that contains the all-natural appetite suppressant. This type of hoodia has an ingredient, or molecule that has similar effects on nerve cells as glucose, and orders the brain to have a sensation of fullness. Results of human clinical trials in the United Kingdom suggest that this plant variety may have the ability to reduce the appetite by hundreds of calories a day or more.

According to industry experts, P57 targets a part of your brain, the hypothalamus. Within that mid-brain there are nerve cells that sense glucose sugar. Whenever you eat, blood sugar goes up, these cells start shooting impulses, which tell you that you are full. What the supplement seems to contain is a molecule that is about 10,000 times as active as glucose. It goes to the mid-brain and actually makes those nerve cells fire as if you were full. But you have not eaten. Nor do you want to.

How Quickly Does This Supplement Work?

Based on those who have already taken this supplement, some people have reported that hoodia immediately has an effect, suppressing appetite within 20 to 30 minutes after taking the capsules. Generally, though some individuals typically need up to two weeks of regularly taking hoodia before they begin to notice the full effects, which include having a reduced interest in food, delay in the time after eating before hunger sets in again, getting a full feeling more quickly, and acquiring a general sense of well-being.

The Correct Way To Take Hoodia

The presence of prescription medications that contain hoodia or its synthetic derivative P57 are still decades away from being on the market, however natural gordonii supplements are currently available. Consumers need to be particularly careful that they take a hoodia that contains the actual plant, and some brands out there claim to contain hoodia, and have been tested to show they have no element of P57 whatsoever.

Some individuals begin by taking 1-2 capsules an hour before lunch and 1-2 capsules an hour before dinner daily for the first two weeks. As the appetite suppressant effect kicks in, some people go back to 1 or 2 capsules per day. Always follow the directions of your qualified healthcare professional.

Does The Supplement Have Side Effects?

Consumers should know that the supplement is not a stimulant, and has no known side effects. However, there is always someone who has a reaction to even the safest of supplements, it would be best to verify from your own experience, as well as get advice from your health practitioner.

Hoodia Remedy - http://hoodiaremedy.com

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Many people had asked me over the years how to lose weight fast and I answered each and everyone of them the same thing, with hard work, results will not come just by sitting at home all day, losing weight is as every other project hard at the beginning, but don't let that stop you, there are many things ordinary people can overcome with determination, willpower and hard work.

It's only too often that people quit their plans before they even get a good grip on them and especially since we need around three weeks to get used to new habits and other changes in our lives. There are also other things you can benefit apart from looking good. People will judge you by your appearance, whether is it a good or a bad one.

Obviously good looking people have advantages over certain things in our lives, they have more options to build their future on and other advantages in society. Only thing keeping you from becoming that good looking person is a few months of hard work and devotion. If you can get that tip and follow it, everything else will be as easy as a walk in the park.

And you can learn a great lesson from this, try to keep your goals where you can reach them and try to focus on visualizing them, if you won't forget why you are doing this you will not lose motivation. I don't get it why some people stay unhappy with their bodies through their whole lives and regret not going to gym day after day.

It will only take you a minute of your time per day to get your engine working. I know that nowadays life revolves so fast and leaves us with almost no spare time, but if you want something strong enough, you can make time and that is all that I need you to do, take that hour from your daily routines and change your body, you have to do it once.

Why not start now? Obviously best ways of losing weight are good diets and daily cardio exercises such as running or jogging. Since following a good diet might prove quite a challenge try to keep following them for at least a month since this is the time it usually takes for us to start noticing changes.

So only thing you need to do is start and keep on going for at least a month, take an hour of your time and convert it into some quality cardio training.

This is not all I have prepared for you, read more useful tips on CLICK HERE.

I lost 65 pounds and donated all my too-big clothes to charities and shelters. No more size 22 for me! Or size 20, or 18, or 16, or 14, or even 12. Now I am a perfect size 10 and I don't run from the camera anymore.

How did I do it? I'll let you on on my secret, but first I'll tell you what I didn't do:

- I didn't undergo any type of weight loss surgery.

- I didn't join a gym or higher a personal trainer.

- I didn't sign any contract with a nationwide weight loss chain.

- I didn't fast or go through any type of detoxification.

- I didn't take any kind of weight loss drugs.

- I didn't buy the new-fad-diet book telling me to eat things that make me cringe. As a matter of fact, I didn't spend a single dime! And the process was so natural, easy and permanent, I want to share it with anyone that feels one of the things listed above is their only alternative.

The process I stuck with that helped me shed 65 pounds came almost by surprise. I was significantly overweight - no doubt about that! But more bothersome than my size was my fear of mere existence. Life was painful. Not because of my weight, but because of the gigantic hole in my self-esteem. I felt unworthy, vulnerable, petrified, alone and unequipped to survive life. I went to bed at night hoping I wouldn't wake up in the morning, because nothing could feel worse than waking up.

The circumstances that led me to that dark place don't really matter. What matters is how I got out of the place and the impact it had on every single are of my life. The process changed my self respect, my outlook on life, my relationships, my choices, my health, my desire to live, and as an added bonus, the process changed my size!

Are you ready to hear my secret? I stood in the mirror and said "I LOVE YOU" over and over a few minutes each day for weeks, then months, then years. Once I started to really believe what I was saying, that I really loved myself, my shape started to change. Weight started coming off without any diet or exercise. In addition, I practiced visualization and created a picture of the perfect life in my mind. I visualized my very own life the way I would want it to be, not the way it actually was. Just like a child engrossed in a fantasy. I couldn't believe the change that started to occur after several weeks of this sort of practice for only 5 minutes a day. My weight started to come down little by little. But then other changes started to occur (that I go into further in the story).

The point is, what you focus on expands. If you think about illness all the time, chances are you will attract illness into your life more than the average person. If you constantly complain about a lack of money, chances are you will experience financial hardship. If you find fault with your spouse all the time, chances are you relationship will suffer more often than not. And if you perpetually whine about your own appearance, chances are your body will become less appealing to you as time goes on.

Don't fool yourself into thinking that its no big deal to criticize your body to yourself or to others. This IS a big deal. And when you begin to retrain yourself to only speak highly of yourself, exhibiting appreciation, love and self respect, you will begin to see some amazing results.

Here are 3 reasons changing your thinking habits will change your size:

1) As you practice sending positive loving thoughts and words to your body, you will be less inclined to attack or offend yourself. Your body will respond favorably and respect you in return by providing you with unyielding will-power and a decreased appetite. You will actually acquire a taste for foods that are beneficial for your body (without having to force yourself to eat something you never liked). And you'll find the high-in-fat comfort foods that you use to crave become completely unappealing and quite possibly, repulsive.

2) Because loving words and thoughts contain such a high vibration or positive energy, you will immediately feel more energetic, lighter and active. You'll be more inclined to walk, dance around, or incorporate simple exercises into your life. Believe it or not, you will find it is actually difficult to stay still! And within a short time, an exercise routine will become more addicting than your former need to consume junk food.

3) There is a physiological change that occurs on a cellular level when positive words versus negative words are directed at an organism. Spontaneous healing, miraculous feats of strength or a deceleration of the aging process have been known to occur based on the energy of the spoken word. If you want more evidence, read "The Hidden Messages in Water" by Masaro Emoto who conducted experiments with water exposed to positive versus negative words. The results were amazing and the book provides the proof (along with some incredible photos). The human body contains 70% water - imagine the benefits overall.

Here are 3 ways to change your "thinking" habits starting today:

1) Spend at least 10 minutes per day saying "I love you" to yourself. You can do this in the mirror, in the shower, in the bathtub, or while meditating or taking a walk. It doesn't have to be boring; be creative! Flirt with yourself and say things like "You sexy thing, you've still got it!" Or be proud of yourself and say things like "You are amazing and I love your victorious spirit" or "You are unique and special and I love you no matter what you've been through or what anyone else thinks about you".

2) Visualization is essential to losing weight! If you want to lose 25 pounds, visualize yourself at that desire weight now. Remember, the idea is to stay in as positive a frame of mind as possible. A negative frame of mind will keep the weight on! Elevate your mindset by faking yourself out! Pretend you are as small as you want to be and then rejoice yourself right into a lighter body. It's call "Acting as if you already are what you want to be" and it works.

3) Write a letter to yourself today, but date it 6 months from now. In the letter, write how proud you feel now that you've achieved your weight loss goal (even though in reality, you haven't started to lose the weight yet). Similar to visualization, this is also an act of keeping your mind in a positive place and attracting the "picture" you actually want into your life. The letter can say something like, "I am so proud of myself for losing those 45 pounds. I look fantastic and I have so much energy. I have gone down 4 sizes and love my handsome new wardrobe. I am walking 3 - 5 miles daily and have never felt better. And I love all the attention I'm getting!" Once you write this letter, read it daily and believe that it can be achieved. And before you know it, you will be there.

The trick is to change your "thinking" habits. Instead of saying things like "I will be so happy when I lose this weight" change your wording to "Now that I am happy, I am losing weight". Do you see the difference?

I help people achieve their goals whether the goal is to lose wight, build self-esteem, change careers find an intimate partner, leave an unhealthy relationship, etc. I can help keep you accountable to reach your goals too. Visit my website and schedule a free 20 minute phone consultation today!

Lynette Landing is an enthusiastic speaker, personal development coach, business owner and a professional member of the National Speakers Association. Lynette is an authority on personal empowerment; specifically building self esteem, overcoming strife, coping with change and expanding one's comfort zone.

Once a penniless, single mom forced from her home with her 6 year old son, Lynette abandoned her complete lack of self-worth and became engrossed with studying the habits of leaders, self-made successes and entrepreneurs. She developed her own life-changing tricks to creating a successful life and manifesting her heart's desires. Today she helps others to set and surpass their own goals by bringing her motivational message to individuals and groups. Lynette's company, Look for the Sun Empowerment Center offers a variety of empowering classes on/off site. Her classes offer strategies for mastering new personal and professional heights. Visit http://www.lookforthesun.com and schedule a free 20 minute phone consultation with Lynette today!

Each time I talk to people who wants to lose weight, the first thing in their mind is to eat lesser, and lesser and lesser. While this works in a short term, it is not a long term solution

The long term solution is for weight loss is exercise. When you exercise, you burn off calories from the food you take. With lesser calories inside your body, it will lead you to lose weight. It would be of great advantage if you have a proper weight loss plan where you include weight loss exercises that will help you to lose weight.

There are unlimited alternatives to weight loss exercises if you start thinking out of the box. You can invest a little in purchasing exercise equipments which you can use at home. You can start by purchasing dead weights, dumb bells, exercise balls and treadmill if you budget allows. There are abundance of weight loss exercises DVDs out there in the stores with easy instructions you can follow.

If you have a bigger budget for exercises, you should start thinking of registering as a member of your local fitness centers or gyms. Some of them might have relatively higher monthly fees, so it's advisable that you start scouting around first.

At the fitness centers or gyms, you will find a full range of exercise equipments, classes you can attend and personal trainers available to guide you through the weight loss exercises.

If you are tight on budget and do not want to spend in purchasing any weight loss exercises equipments or sign up for a fitness center membership, you can find an exercise buddy. Find someone who clicks well with you and share the same interests as you.

Both of you then can do some exercises together, like walking around your neighborhood, walking around the garden, outdoor cycling and such. This will not only strengthen your relationship with them, but also keep yourself motivated to reach your goals, lose weight.

You don't have to sign up for the fitness center yet. Get to know what kind of weight loss exercises the fitness trainers teach their clients at the gym before deciding. Find out more here. http://www.FatBurn4Idiots.com

An ever increasing number of people are choosing to add green tea to their weight loss program. This affordable product packs a punch you'll appreciate. Green tea is a great beverage to drink if you are on a weight loss program because it can help you live a healthier life. Some common beverage choices for people are:

Green tea is a beverage substitute that helps you avoid unwanted calories and it also contains healthful substances like polyphenols and flavonoids. Green tea also contains a small amount of caffeine which may help you lose weight because it serves as a mild appetite suppressant.

If you regularly drink green tea or take green tea supplements, you will be helping your body's thermogenesis process (increase your metabolic rate). This is the process by which the body burns fat and releases calories. The thermogenesis process is activated by the interaction of the caffeine and catechin polyphenols present in this tea. The standard advice of burning more calories than you consume still applies but this tea has been extensively studied and used and has proven that it can help increase your metabolic rate without increasing you heart rate as other plant based products can. No beverage or supplement is going to be a magic pill when it comes to weight loss. There is several thousand years of use and many scientific studies that show your overall health and your weight loss program may benefit from green tea.

The article Green Tea and Weight Loss offers a little more information on this topic and Natural Remedies Products has other weight loss articles you may enjoy.

Is it really possible to lose 10 pounds in a week safely? The fact is most diets where quick weight loss is achievable are also a huge risk to your health - but this isn't always the case.

Despite being unsafe most fast weight loss diets also fail to bring with them lasting results. This is because they are based around eliminating food groups and taking a massive drop in your calorie intake.

With diets based around these methods your body soon senses that it is being starved. This causes your body to slow down your metabolism which slows down your weight loss. It will also start to store fat and instead burn muscle which isn't what you want.

The removal of certain food types also means that you are missing out on vital benefits which they provide. All food groups provide one benefit or another so by not eating them you are missing out. One or two diets can help you to achieve fast loss of weight both safely and continuously. One is based around the method of using calorie shifting.

Calorie shifting works because it doesn't eliminate any food types from your diet. Instead it switches and rotates the types of food you eat on a daily basis. This fools your body into believing you aren't on a diet and also ensures your body isn't missing out on any of the benefits provided by each food group.

I'm not going to claim you will lose 10 pounds in a week with this diet ( although you could ) but you will lose it quickly and safely. More important to some is that the diet also works continuously so if after your first cycle you still which to lose more weight you simply start over again.

Now you know that quick weight loss is possible to do safely it is now simply a matter of getting of your backside and making it happen. You can find out more about the calorie shifting diet below.

Click Here to find out more about the shifting calories diet and how it works.

Are you losing at least one pound per week? If diet and exercise are made priorities then it should be completely feasible to lose at least a pound per week.

It needs to be understood that a pound of bodyfat contains roughly 3500 calories and if one removes 500 excess calories a day then at least one pound will be lost until a goal weight is achieved. This doesnt take regular exercise into consideration which means more weight can be lost.

As far as the diet is concerned, make sure you remove those 500 calories from superfluous food sources such as sodas which can be replaced with water or unsweetened tea. Thats easily 120-150 calories depending on the soda.

Instead of fries or chips, go with steamed vegetables instead. Vegetables and fruit are recommended for two reasons: Not only do they have fewer calories due to the water content but they contain considerably more vitamins and minerals than the unnecessary junk. The diet facet is certainly more challenging than exercise in terms of fighting off the calories.

While for most, exercise is the easier of the two, it is still a motivational challenge at times. Some days we are too busy, while other days simply leave us too tired. And while easier said than done, try not to fall into a rut like that.

One of the best aspects of exercise is that it can serve as one-stop shopping in terms of calorie reduction. For instance, an hour of jogging burns up to 900 calories! However, remember to use weights as well because building muscle is what boosts the metabolism in the long-term. Alone, an hours worth of weight training will burn 500 calories but the metabolic boost you get is unique only to resistance training.

Of course, one needs to remember to not only eat a nutritious protein and carbohydrate snack an hour after exercising but to eat enough calories throughout the day. Many, think starvation will lead to fat loss when exactly the opposite is true. The body must break down its own muscle tissue in an effort to maintain ones metabolism since not enough calories are being eaten. When calories are lacking, body fat is hoarded and metabolisms are slowed down in order to conserve energy due to the fight-or-flight response.

Once a solid diet and exercise program has been established, removing 500 calories a day will become the healthy sidenote to an overall healthy lifestyle.

Ian Robertson is an established personal trainer and nutrition advisor helping people lose weight at PhenForum.com, the online weight loss program. Learn how to lose 10-20lbs consistently every month when you join our free newsletter full of useful tips and expert advice on how to lose weight and keep it off forever. Just click here to create your free account and start receiving your daily newsletter with instant support and motivation!

Using aerobics for fat loss without losing muscle is very important otherwise you will never get a well-toned, leaner, sexier body.

Losing muscle has more to do with inadequate diet than with excessive aerobics.

If you suspect you are losing muscle there are four likely causes:

1. You are not eating enough protein. Protein is the only nutrient that is used to build muscle. You should eat 5-6 meals containing protein every day. These meals should be spaced 3 hours apart from each other.
2. Your carbohydrates are too low. This is very important because low carb diets also use up protein. This means you can consume huge amounts of protein but if your carbs is to low, you will also lose muscle.
3. You are not eating enough calories. This is a huge mistake because the body goes into starvation mode and this causes the metabolism to slow down and then the body start burning muscle tissue to conserve energy
4. Only doing aerobic exercises without doing weight training will result in muscle loss. It is important to understand that muscle growth happens as a result of weight training.

So the truth is you would rather lose muscle from not eating enough than from doing aerobic exercise. People think they will lose muscle during cardio but as long as you combine cardio and weight training with good nutritional eating habits, you'll lose fat and gain muscle.

As you can see aerobics for fat loss is definitely a very good thing because it can enhance your recovery from weight training by promoting blood flow and oxygen transport to your muscles.

Download the free report "Discover over 27 Unique Metabolism-Boosting Secrets for Stripping Off Belly Fat" and learn the #1 ultimate hard-body exercise, the 55 fastest fat-burning foods, over 2 dozen unique workout ideas for a leaner, sexier body and the 2 worst types of food that stimulate more belly fat!

If you want natural weight loss and improve your health, then consider a raw food diet as an option. There are many benefits including a stronger immune system.

Many believe that a raw vegan diet is the natural diet for humans. It seems like people on raw food diets can eat almost as much as they want and still maintain a healthy weight.

Cavemen didn't eat cooked foods until after they learned how to use fire. Once they begin using fire they slowly incorporated cooked foods into their diet.

This appears to make sense. Raw foods contain all the natural enzymes that assist you to completely digest your food without putting excessive strain on your body. Cooked foods have most if not all of the enzymes destroyed. Even some raw food is processed to death making for a sad substitute for proper food.

We are all aware of the hormones, preservatives and other unhealthy additives that are in our foods today. This is a significant reason to try to eat organic foods as well.

People on raw food diets seem to be healthier, happier and hardly catch a cold. You do have to make sure you have enough vit-b12 though. Have this checked and take a supplement if necessary.

One healthy food that may be particularly good in helping with weight loss is parsnips. They are high in fiber which makes you feel fuller. Parsnips can lower cholesterol and keep your blood sugar even.

If you definitely want to lose weight and keep it off, then you need to follow a healthy lifestyle. This means a natural diet and exercise. Instead of taking the elevator, take the stairs. Only on those Geico comercials will you see a caveman taking an escalator instead of hoofing it.

Make sure you include healthy oils and fats that contains omega 3. Stay away from the unhealthy ones. Avocados also contain healthy oils.

Even if you can't cut out all cooked foods and meats, try to eat more fresh fruits and vegetables. Continue on this path and you will start to feel great and wonder why you haven't started this long ago.

After the cavemen discovered fire they had to chase their dinner. They even had to run from their so-called dinners at times. Before they ate meat they had to thoroughly search for other food. I suppose they exercised a bit more than we do today.

Walking, running, swimming and jogging are some of the ways to exercise more. Maybe those cavemen aren't receiving all the credit they deserve after all.

You can learn more about natural weight loss at http://www.1thinkhealthy.com/weight-loss.htm

Here I have compiled some steps which will help you to achieve success in your weight loss goals. Follow these steps to lose weight in a healthy way. Do not try crash diet programs always stick slow weight loss programs as losing weight is always a gradual process.

• Always check your weight whenever you start exercise or a weight loss program and never expect quick changes as losing weight is a gradual process. It is important to monitor your weight continuously even if you lose few pounds it is a great achievement.
• Always try to motivate yourself it means you can reward yourself whenever you achieve a weight loss goal rewarding does not mean that you can start eating sweets and chocolates again it means that you can buy yourself a dress or you can go for a movie.
• Always take a day off from your regular exercise program as it is necessary for your muscles to take rest. So do not hesitate in taking a day off.
• Exercise outdoors as much as you can it will give you lot of fresh air and sunshine and you will enjoy your workout.
• Try to gather all the important information about diet and exercise through internet and books. Find some recipes to prepare some healthy dishes it will give you variation in your diet plan.
• Try to have a friend with you in your exercise program it will be a great help for you.Some times it is impossible to come out of bed in the morning you will be having somebody to get you out of bed.
• Try to listen to your body it always gives you signals if your are feeling heart pain due to a particular exercise do not practice it again.
• If you want to increase time of your exercise do it gradually.

Jitesh Arora.

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Having been overweight myself, I know that it's not easy to lose weight. It takes a lot of determination and dedication, but if you have the two then you will succeed.

Let me share with you what has worked well for me and thousands of other. The main reason why so many are overweight is because of food and fitness.

Many people are now eating the wrong foods and not getting enough exercise. Everyone nowadays want to look great but just don't know how to achieve their weight loss goals.

Things That Prevent People From Losing Weight

Comparing yourself to others. Everyone is different, so everyone will lose weight differently. If somebody is losing weight faster than you then don't get discouraged or confused.

Diet pill do not work. The best way to lose weight is to exercise and eat right. Diet pill are not good for you and generally do not work. Many of them also are very expensive.

Making horrible decision. Choosing to drink water instead of that soda will make a difference in how you feel throughout the day. Making small decision like this will effect how much you weigh.

Lack of sleep. People nowadays are simply not getting enough sleep and it shows. Sleeping right will release stress and benefit you in many other ways. Sleeping right will help you lose fat.

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Some days, you may feel losing weight is like fighting Goliath. It taunts you like a giant you can't ever imagine beating. In those moments of discouragement, you can draw on your past successes and find hope.

What have been some of your victories? They can be large or small; every victory counts. Maybe you:

-Skipped cake at a friend's birthday party

-Exercised 2 times this week

-Ate only half your entree at a restaurant

-Had tea instead of a caloric coffee drink

-Dropped a dress size

Give yourself credit for the things you do right. Celebrate small positive changes like choosing the stairs instead of the elevator or passing up a dessert. You are taking baby steps in the right direction.

While you are trying to lose weight, set mini-goals you can reach. Plan one extra workout this week. Don't eat anything sweet for three days in a row. Lose a pound or two per week (research shows that dropping weight gradually is the best way to keep it off). Reaching mini-goals will keep you motivated to continue and give you reasons to celebrate along the way.

Keep a log of your victories. When you start sliding back into some bad eating or exercise habits, you can read your past victories. If you did it once, you can do it again. When you think about your successes, you'll become extremely motivated to move to the next level instead of losing ground.

Remembering your victories isn't about being preoccupied with the past. It's about using the past as a springboard into the future. A victory log fills your heart with hope. And that hope will keep you going on the days you feel like giving up.

Today's action step: Begin your victory log. Write down one thing you did well this week with eating or exercise.

Arlene Pellicane, mother of a toddler and infant, helps women lose their baby weight and thrive as wives and mothers. Her weekly podcast "Losing Weight After Baby" is full of practical ideas that work for busy moms. An everyday mom herself, you can visit Arlene's website for free articles and exercises at http://www.losingweightafterbaby.com