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In order to make the most of your weight loss program, finding the most effective ways to burn fat will maximize your results and minimize your waistline!

Follow these 10 tips for fat burning if you want to lose weight and lead a healthier way of life.

1.) Drink More Water

One of the best weight loss secrets is to ditch the sodas and stick to water! Experts say you should drink approximately eight glasses of water a day to stay hydrated and healthy.

Instead of turning to calorie-laden or sugar-rich drinks, grab a refreshing glass of water. In addition to flushing toxins out of your system, drinking water encourages you to build muscle.

2.) Eat More Meals

A traditional three-meals-a-day plan just will not cut it if you are in the market to burn fat. Your body is not able to metabolize large meals and will quickly turn any excess into fat.

Many experts believe you should eat six small meals a day. Be sure you cut back on your food consumption at each meal, or else you will be doubling your intake—and doubling your fat storage!

3.) Work Out with Weights

One great way to maximize the amount of fat you are burning is to add a weight program to your work out routine. Weight training will not only tone your physique, but will strengthen your body and improve your general health. Lifting weights will also burn calories and fat more quickly than traditional exercising, and it will also boost your metabolism.

4.) Choose Protein

Choose protein-laden foods for boosting your metabolism and enabling your body to burn fat rapidly. In addition to burning fat, consuming a protein-enriched diet will help you rebuild muscle after work outs and maintain leanness of that muscle.

Wisely choose proteins for your diet. Take great care to pick proteins low in fat so you do not consume extra calories.

5.) Cut Calories Wisely

It may be tempting to drastically cut your calorie intake when starting a healthy lifestyle. Instead, use a step method when cutting your calorie intake to minimize risk. Reducing calories too quickly results in your body rapidly burning all available calories, which will lower your metabolism. Furthermore, you are more likely to maintain your healthy lifestyle through this step method.

6.) Reward Yourself

When it comes to successfully dieting to burn the most fat, be sure to reward yourself. Everyone has temptations and favorite treats—so allow indulgence. You will be less likely to cheat on your new diet if you grant yourself small rewards. If you are a chocolate lover, treat yourself to a small square of chocolate or single chocolate kiss each evening.

7.) Avoid Marathon Work Outs

The biggest mistake people make when looking to burn fat and lose weight is to have one long, extensive work out session. Instead, break up your work out plan into small chunks throughout the day. Take a brisk walk in the morning, enjoy a work out at lunch, and then exercise more in the evening. In addition to staying active all day long, breaking up your work out will better maintain your metabolism.

8.) Mix It Up

Choosing to engage in a variety of quality exercises will keep your interest and best allow you to maintain your goal of burning fat. Instead of doing the same exercises each day—mix it up! Opt to swim laps one day, jog another, and bike the next. Rotating your activities will not only allow you to experience a variety of athletics, it will also allow you to better tone your body.

9.) Skip Happy Hour

For those individuals who want to burn fat quickly, avoid alcohol. Rich in sugars and carbohydrates, alcohol is a calorie-rich substance.

These empty calories can add up quickly and take away from necessary nutrients that should be included in your daily diet. Furthermore, alcohol acts as an inhibitor for burning fat, allowing your body to store it more quickly.

10.) Try a Low GI Diet

A low GI diet is an excellent method of burning fat quickly. This diet encourages individuals to consume high amounts of foods with low rankings on the Glycemic Index.

These foods are nutritious and will aid your body in burning fats and calories at a quicker pace. This diet includes many of your favorite fruits, vegetable, meats, dairy, and grain products.

Filed under: Fat Loss, Workouts | Add Comment →

This new year, some food for thoughts.

As long as your attention is on yourself instead of the joy of doing and acting, you draw critical attention back at you and you receive evaluations. When you enhance your self as the object, then it is you who is getting graded and judged, not the act.

This is why you feel you are losing confidence in yourself. Enjoy the doing and you will see the difference. Stop dreaming of how you will be admired, and instead, revel in acting out the different parts, sense the feelings and emotions of the roles. That makes the whole difference.

This constant preoccupation with one’s self prevents one from having experiences, real, enriching experiences. Affirmations of being good, or getting “gooder” by the day, is such a preoccupation that too often turns into self-criticism, intensifying the labels of what’s wrong with oneself.

When that’s the main theme of one’s existence, then what do you think this person experiences? Occupy yourself with experiencing things. Turn your attention outward rather than toward what you think to be your deficiencies.

You may be unhappy because you don’t have: you don’t have money, you don’t have youth, you don’t have health, you don’t have beauty, you don’t have a sex-partner, you don’t have parents, you don’t have a job, and the list goes on and on.

Look at you!

You center your attention on what you miss and miss what you have. Life can pass you by and you won’t notice that you forgot to live and experience. As if this wasn’t serious enough, the consequences of focusing on what we miss are even more morbid.

About 99% of humans fear uncertainty and lack of stability.

However, when you look at the lack, then that is what you increase since you create your own reality by focusing. By putting your attention on things, you make them real. So when you put your attention on a lack, you increase that lack. In order to feel stability — which is a feeling, an attitude, and not something objective — you ought to change your attitude.

You are not confronting immediate life threatening problems. You are afraid of the future, afraid of how you will perform in the future. To solve this problem, think of uncertainty in a different way: try to learn to live with uncertainty. How? Through faith in the universe, in knowing you belong to the universe, faith in yourself.

The wider your scope of activity becomes, the more uncertainties you will face. Learn to live with uncertainty and then you won’t need to shrink the sphere of your activities and interests in order to entomb yourself in certainty. Expand, have faith, and then you can live with uncertainty and live well, feeling stable in spite of uncertainty uncertainty (how to achieve that, see my article, Could Holophany Guide us to Live Comfortably in Uncertainty?).

Know that you, the real you, can never be hurt, only the role, the possessions, the temporary part.

That is indeed a leap into the spiritual realm. Faith. When you have faith, your attitude changes, and you won’t view uncertainty as an unwelcome guest. When you have that attitude, then you will have freed attention to work with and expand into more stability in your everyday life, without pressure, without feeling that doom hangs over your head, which was placed there by your own self in the first place.

Stability is due to control. Life is one big uncertainty, which you cannot control. What you can control is your attention, which when controlled can guarantee your stability even within uncertainty. This ensures that you can live well in uncertainty.

Happiness could be a few blocks down the road, once you can control your attention and when you know where to direct it. If you are bored, uncreative, or you feel life is a drag because of all those things you have to do, put your attention on things that really interest you, and then you will be able to enjoy your life in full.

However, this is not always as simply done as said, because you may feel you have to do those things you don’t enjoy and you have no choice. To overcome this platitude (which seems to you the coercion of facts), you may need to understand Holophany enough so you can change your attitude in those areas where indicated and thereby turn your environment into a more desirable scene.

Even to learn Holophany and to understand the philosophy of how things work, you need a certain span of attention and concentration, and a certain control of your energy. The main lesson to learn is to handle energy, which includes knowing where your attention is aimed at and controlling it. This teaches you to look and observe, to see others including their problems and desperation. This is exercising control over your energy.

When you are familiar with the techniques of controlling your attention, you can become a virtuoso with abilities that may seem supernatural to those who don’t know how to observe.

Your memory and intelligence will improve as well as your creativity. First, however, you need to learn to focus. Focusing is the ability to concentrate on one thing for a long time (long defined as relative to you). It is putting attention on something, investing your energy as stated above. It is also paying attention to detail.

When you can lock out the automatic mind chatter, then you can start splitting attention and focus on more than one thing at a time, thereby creating a kind of field, which is very creative in all respects. That’s when you get insights, connect between things you have not connected before. Splitting your attention allows you to trigger things within an area in which you focus and then things happen.

This focus allows you to see the nature of things as a process, the relations within a certain complex structure, and from there you can easily create changes by changing the dynamic aspect, the relations of the complex structure. Then the whole structure changes somewhat as seen from your point of view.

Try to visualize this paragraph, even in meditation, until you get it. This is the result of the ability to focus, which of course starts, as I have stated, with a laser-like ability to center, locking out all other noise.

Controlling the wanderings of one’s attention is controlling awareness, which is the access code of consciousness. Our attention is the most basic dynamic aspect of our creation.

Filed under: Life | Add Comment →

Most folks I know start off the New Year by making resolutions to lose weight and get in shape. often, this mission is often easier said than done. Some last a little longer than others, but for most, impetus starts to fizzle soon into the next buffet engagement.

Have no fear: these are 10 delightful tactics can empower you to motivate your self to a better body.

Whether you are looking to lose a lot or just a few pounds or you want to exercise more to tone your body, you can create an action plan that can help you stay motivated.

Conviction: Conviction is the primal way for you to motivate yourself to exercise more or to stick to a diet. Faith in yourself is also known as self-efficacy and it means that once you believe that you can do something, no matter how hard, you do it.

Those that have a lot of self-esteem believe that they have the power to make changes in themselves. Those without solid self-confidence will find that they will have a much more difficult time sticking to any fitness plan and will not exert much effort.

Support: A staunch support system of friends and family keeps almost anyone motivated to reach their goals. When a person starts a new fitness plan or diet program, many changes need to happen. It is important to surround yourself with others that can support you and understand your personal goals. Let those around you know that you need them to support your new goal and try to include them in your objectives.

Positive Mind-set: Your enthusiasm will soar if you keep a positive attitude towards your new fitness goals. Think about the positive aspects of a healthier lifestyle and exercise plan and keep that in mind you may be tempted to skip a day at the gym. When following any fitness plan, it is also important to remember that you may have setbacks or you may not achieve your goals as fast as you had hoped. Keeping your stance positive even during the rough times will help you stay focused on your goals.

Follow Through: You will find that you have an easier time staying motivated when you make a plan and keep at it. Without understanding each step you need to take to reach your goals, it will be harder to focus on the destination. For example, if you are trying to eat healthier, write down what foods you want to eliminate and foods your want to add to your diet. As you progress, compare your results with your plan and that will help you stay the course.

Keep Organized: Keeping organized will keeps the motivation burning to stay on the new fitness plan. If you plan on going to the gym a few times a week, you can get everything you need ready to go the night before. Have your shoes, gym clothes and membership card by the door. Not only will this make it easier for you find exactly what you need, but it will also serve as a visual reminder of your goal. Keep your days planned out and schedule time in for healthy cooking or burning the asphalt.

Forms of Motivation: Intrinsic and extrinsic are both types of motivation. Understand what they mean and which one helps keep you motivated. Those who are intrinsically motivated do not need outside forces, such as rewards to stay focused. They have the power from within to stay motivated. Other forces, such as rewards or praise from others, motivate those who are motivated extrinsically. Most people feel motivated both ways. Understand what kind of motivation keeps you passionate.

Reward Yourself: Incentives can be a great motivator, especially in a new fitness plan. Give yourself a small reward when you meet each of your goals. This will help you get to your final goal. You may choose to buy yourself a new shirt when you lose ten pounds or maybe go see a movie. Whatever appeals to you would stoke the flames of zeal.

Heroes: When you are trying to get a better body through a fitness plan, look for a hero. That person does not have to be famous, but anybody you look up to. Maybe it is someone you know with zest for healthy living. Use that person to emulate when your spirit wanes.

Knowledge is Power: As soon as you commit yourself to a new fitness plan, arm yourself with piles of information. Compare different diets and exercise plans. Learn the ins and outs of each one and you can make confident informed decision.

Varied Pursuits: Another great way to stay motivated is by diversifying activities. When you start to feel upset, you can set it aside and do something you really love. It might even be possible to include what you love doing to help you achieve your fitness aims.

Want more strength, more fitness, more conditioning, a more gorgeous body that is functinoal at the same time? Try Crossfit!

Check out Crossfit @ CrossfitHub.com, their Crossfit Journal is an interesting read! I heard that the actors from the 300 movie trained with exercises that are adapted from and pretty similar to the Crossfit system!

=> What is Crossfit?
=> Crossfit box jump
=> Crossfit WOD

Filed under: Fitness, Strength, Workouts | Add Comment →

Can you see your self walking down the street at your favorite location looking and feeling great.

Or as you stroll down the beach and you notice people glance over there shoulders to admire your beautiful ripped abs that belong to you. Feeling so confident in your self that your vacation seems perfect like a dream.

You pinch yourself and realize that you have arrived.

Everyone in this green earth would love to have six pack abs and be fully healthy.  Can everyone archive this goal?  Yes. We people where created for excellence so yes, anything is possible.  Although some may find it difficult to reach personal goals, anything is possible if you have an optimistic and positive outlook on life.

“Life is not fair” We can begin our day very positive, but by the end of the day if you are not fully focused of your objective and constantly thinking of your aspirations you can be a victim of procrastination.

We as humans tend to enjoy the path of least resistance.  Justifying our excuses and having procrastinations of our objectives.  Nobody said that being discipline was easy.  As a matter of fact here are some examples of things we tell ourselves unconsciously that keeps us from hitting our goals: “I would love to workout, but I don’t want to be sore for tomorrow’s barbeque.”, “I will have a free day this weekend therefore I will stuff my face with cookies and milk.”, “I love the gym, I just don’t have time to go anymore.”

The interesting thing is that we make ourselves believe such things.  When in reality it is just bogus.

The secret to success is not overworking but being in control of your thinking and outlooks in life.  Whether you are looking to lose a few pounds or get in shape for bodybuilding competition, please under any circumstances don’t let yourselves of any excuses.

Here are some helpful mindsets that will help when you get back on track when you feel you are buying your excuses:

One:  Always tell your friends and family about your goals.  Telling your acquaintances about your goals is great.  Some will take you serious and some won’t.  But the reasoning behind this is that they can help you be on track.  When you are genuine with people they respect that, and sometimes are willing to help you out.

Two:  Setting goals with a partner or friend.  Often times having a workout partner or a dieting parter will make things better for everyone.  Besides a little competition, a little encouragement from a workout buddy makes a huge difference.  Pick someone that you enjoy being with and someone that you know will help you when you feel a bit down on your self.  Friends are incredible at picking one up and making us feel great.

Three: Writing down your aspirations and visions.  Get a notepad right this moment, and jock down all of your goals and aspirations.  On a piece of paper make a line down the middle.

In one side have your “goals” and the other have “aspirations” example. Goal #1 Lose 10 pounds this month. Aspiration  #1   Lose 10 pounds so I can buy a new pair of jeans, and so on.  Make sure they are in detail and also try to make them very personable.  Soon you wil  develop these mental changes that will change your life forever subconsciously.

Also Take note of the times you are at your lowest in energy and pull out your sheet and read those to you out loud.  Might sound kind of weird but it works.  Professional athletes do it everyday.  Why not you?

Getting in top shape is harder than it looks.  It takes discipline and full commitment. Its rewards are priceless and the amount of  confidence you get when you are watched or check out is amazing.

Or even if you simply just want to live an incredible healthy lifestyle and carrying on that mindset to your family and kids, is absolutely worth it.  Stay focused, stay in the fight and we will see you in the beaches of the world sporting your ripped abs.

Check out Crossfit Singapore @ CrossfitHub.com, their Crossfit Journal is an interesting read! I heard that the actors from the 300 movie trained with exercises that are adapted from and pretty similar to the Crossfit system!

=> What is Crossfit?
=> Crossfit box jump
=> Crossfit WOD

Filed under: Bodybuilding, Fitness | Add Comment →

Will this sound like a lot of work?

Don’t worry; we’ll make it simpler for you.

Here are the tips that you need to get your diet fitness plan off the ground and allowing you to improve your health considerably!

1. Eat more fruits and vegetables. Visit your favorite recipe sites on the web and look for vegetable recipes that aren’t rich with sauces, butter or creams.  Add one new recipe to your diet each week.

2. Start looking for leaner cuts of meat. Remember, meats that are high in saturated fat are clogging your heart.  One good switch is with ground meats.  Don’t reach for beef, but replace at least part of it with ground turkey or pork.  You won’t notice the taste difference.  Eat more fish, chicken and pork over beef.

3. Reduce portion sizes. No food in one sitting should be a larger quantity than the size of your palm.  To help you to not feel hungry, eat a bit slower.

4. Visit the website of the American Heart Association to get heart healthy recipes. Try to look for ways to improve your current recipes through replacing butters, salts, unhealthy foods with foods that are better for you.  Look at your grains.  Replace white rice and pasta with whole grain.  Replace white bread with whole grain bread.

5. Remove soda from your diet. This single movement alone will improve your health considerably.  It adds weight to your body and it causes all types of health risks later in life.

6. Look at labels. Learn to read labels so that they tell you what’s in the foods you eat.  Reduce the amount of fat, cholesterol, and sugars in the foods that you eat.

If you need to lose weight, then you need to consider a calorie reduction.  Dropping just a small amount of weight means that you need to eat less and do more physically.

There is no fad diet that is more comprehensively safer and effective than just that:  eat less and get more exercise every day.

Eating healthy isn’t an option if you wish to increase your lifespan and increase your health.

While you may love food, learning to make healthier recipes shouldn’t be something you put on the back burner because you are too busy, don’t like those foods (you probably don’t know what they taste like anyway!) or you think its too much work.

Food is a requirement to living and a healthy diet is an essential part of living a long life.  Don’t make sacrifices here for speed, convenience or habit.

Remember; while making changes at first is a challenge, you will get into the habit and will eventually love the differences you have made, guaranteed!

Filed under: Fitness, Workouts | Add Comment →