Ideal Weight

Want a fast weight loss plan? It's easy to say goodbye quickly to 10 or 12 pounds of fat with these diet tips. Simply follow these tips and learn how to lose weight effectively.

The basics ..... eat plenty of good tasting, fresh, and healthy foods, fill up on vegetables, and keep your taste buds happy by eating lots of fruit. You should eat 3 small meals along with 3 small snacks each day.

No need to sacrifice! Just follow these simple guidelines to lose 10 or 12 pounds, or to give your weight loss efforts a boost when it seems to have screeched to a halt. Implement this balanced and flexible plan which shows you how to lose weight effectively.

<1>

Keep notes about everything you put into your mouth. No need to estimate calories. Just keep a record of what you eat and drink along with the approximate quantity. You will find that becoming aware of what you are eating helps you to plan healthy meals and snacks.

<2>

Cut your intake of all pure or added fats in half. Use half as much butter or spread on your bread, toast, muffins and potatoes; use half of your usual amount of mayonnaise or sauce on your salad; and use only half of the oil you normally put into the frying pan.

<3>

Eat treats containing sugar only three times per week. This includes the usual suspects: chocolate, ice cream, desserts, cake, pastries, and cookies.

<4>

Most meals should include a lower fat source of protein such as fish, chicken, cottage cheese, low fat yogurt, or beans. You can eat nuts, red meat, and eggs ..... just not every day.

<5>

Cheese and meat should be absent from at least one lunch and dinner every week. In order to increase fiber and reduce fat, those meals without cheese and meat can be built around whole grains, vegetables and beans.

<6>

Consume milk products containing reduced fat. Reduce from whole milk to 2% fat. Over time, reduce from 2% to 1%. Consume lower fat cheese and yogurt. Always read the labels to confirm that the yogurt you purchase does not contain sugar.

<7>

Eat a minimum of two servings of fruit every day as dessert or for snacks. Choose fruit that is in season.

<8>

Substitute water for sodas, juices, milk or alcohol. Do not drink diet soda because the sweet taste makes you crave sugar. Many people find that hot water with a slice of lemon can be very refreshing in the morning.

<9>

Include at least two servings of vegetables during lunch and dinner. You can have more servings of vegetables if you are still hungry.

<10>

Eat slowly in order to give your body time to understand that it is no longer hungry. This will reduce your tendency to eat too much.

<11>

Grated carrots are great for snacks and are much more filling than whole carrots.

<12>

The fiber in whole grains gives you a fuller feeling and will also help your digestion.

<13>

You can increase your fiber intake by choosing foods that need to be chewed. Chewing helps us to feel more satisfied. For example, eat some fruit instead of drinking juice. And always try to eat chunky soup instead of broth.

<14>

Plan your meals and snacks in advance. Plan your shopping in advance, too. Make your list and stick to it. Don't take the chance of loading up on high-calorie food when shopping while you are hungry.

<15>

Studies consistently prove that we eat more food while watching TV than we do when the TV is turned off. So, when you eat meals or snacks, leave the TV turned off.

Many of us are looking for a fast weight loss plan. We realize that a disciplined and consistent effort on our part is required. And, we appreciate the fact that most fast weight loss plans are doomed to failure. If you want an idiot-proof plan to LOSE 9 POUNDS IN 11 DAYS, go to http://www.how2no.com.

How To Get A Six Pack

There are only two things you can do to lose weight
1) Consume less calories
2) Burn more calories

Thats it! That will always be it, there is nothing that will ever change this hard and fast rule. How you go about getting one or both of these things done is where the trick is, and apparently it must be one helluva trick because almost half of the North American population cant figure it out. This is also why the fitness, functional foods, and supplement industries continue to grow with no end in sight promising all the latest weight loss fixes.

So the question becomes, which one is more important, diet or exercise? This isnt that simple of a question.

Ive heard experts say that if you eat right exercise doesnt matter, and Ive heard other so called experts say if you exercise enough diet doesnt matter.

I think the real answer is in the middle somewhere.

For example: you can lose all kinds of weight by just restricting calories and never working out at all...this isnt exactly what I would consider the healthiest way to lose weight, and research shows that most people cannot sustain this for very long and go back to eating the way they did before.

On the other hand it is difficult to workout enough to be able to completely ignore nutrition/diet when you are trying to lose weight. If for example you dont work and can spend 3-4 hours exercising each day, then you would be able to lose weight and have a pretty care free diet. Again, this may not be the healthiest way either and certainly isnt practical as most people cannot workout for 3-4 hours every day.

So considering these points I would say both diet and exercising are essential to creating and maintaining your best possible shape! Learning how to do both effectively gives you some wiggle room when you slack off on one or the other.

For example: Lets say you have a solid workout routine going, and youve been hitting the gym 3-4 times per week consistently for a period of months. You can probably get away with a couple of days of eating all kinds of naughty stuff. Because of your consistent workouts the negative effects of your eating adventures will be minimized.

Similarly, consistent moderate food intake allows you to miss a few days in the gym here and there without putting on all kinds of weight.

Both diet and exercise play a role in weight loss, the degree to which varies from person to person. People who workout more often will have a greater benefit than people who workout less often or not at all. People who eat moderately with less high calorie days, will see greater weight loss than people who have more high calorie days. In the end it all comes back to consuming less calories than you burn off.

John Barban is a certified Strength and Conditioning Specialist, a varsity strength and conditioning coach as well as a successful entrepreneur. John has trained with world class level powerlifting teams and athletes at the professional level. Most recently he has specialized in training female varsity athletes, specifically women's ice hockey players. John has his masters in nutritional science and human physiology from the University of Guelph, and further graduate work at the University of Florida where he taught principles of strength training and conditioning in the department of health and human performance. John also has extensive experience developing and formulating nutritional sports supplements. John write for http://www.grrlathlete.com and http://www.womensworkout.blogspot.com

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Lyrics: http://www.myspace.com/automod3

[Freeway]
Hit it
Young Philly from the block y'all rockstars
This is criminal opera I got y'all
60 niggas willin to pop y'all or rock y'all
Freezer cruise the city in a hot car sports car
Cleveland today Atlanta tomarrow
Free will never be soft cuz the hood is in me
They say it will be here today gone tomorrow
But I'm still standin strong cuz the hood is with me (hit me)
Yes! before this rap thing cracked off
I was somewhere gettin a pack off that's all
Now I'm gettin my raps off that's all
Shuttin down colliseums like NASA asshole (Freezy where you been)
I took four years off
I went to Mecca paid respect and
Earned some checks for the road
Be the man that cut the check so please respect Young Hov
Before I hit y'all with the tech
And turn ya lights down low
Woah!

[Chorus: Dre & Freeway]
Lights get low (Low)
Let the music take total
The music take total control
Trol trol trol
Let the music take total
The music take total control
Trol trol trol (I got to hustle I got to grind)
(I got to hustle I got to grind)
Let the music take total
The music take total con...

[Rick Ross]
Born with the murder one
We got the hood burning up
Yea this what you want
My niggas know to turn it up
The white be with my city yea for me to run
You standin in a pool of blood
Youngin shoulda seen the sun
What you want to do tell me what you want to move
A good week for me another man a month or two
I'm into blowing and laying you niggas low
The feds tappin out and they fucking with figure fours
I dont wanna wrestle I wet em and then they froze
Me and Free hit every freeway around the globe
If she with me just know that she throw stacks
A quarter stick of dynamite off in that whole back
She the bomb
I'm the boss
Maybach that's my flying sauce
Count a mill with me shawty because you need to ride
You watch it freeze up you will see in time

[Chorus: Dre & Freeway]
Lights get low (Low)
Let the music take total
The music take total control
Trol trol trol
Let the music take total
The music take total control
Trol trol trol (I got to hustle I got to grind)
(I got to hustle I got to grind)
Let the music take total
The music take total con...

[Freeway]
Y'all rappers perpetrating
Free motivateing
Put bones together like I'm the great lakes
Then use my dome acheing
I'm so patient
Struggling between my music and moving weight and
I can move a crate in
Less than an hour
And make hit in the same hour
It's so amazing
Matter fact free so hood
That I still hit the kinks
For three weeks I'm cool with asians
Nigga come at me going to lose
You need to fire them dudes
Who hike them up through his agent
Me & Cool & Dre will give you abrasions
Hit his chest because his hustle so soft
Dont make me go off
Treat this town like the brightest star
Grinds in the east the south an the west
If a nigga got beef I'm a put it to rest
God bless us when I tell him
That I leave him deceased
Now peep holla

[Chorus: Dre & Freeway]
Lights get low (Low)
Let the music take total
The music take total control
Trol trol trol
Let the music take total
The music take total control
Trol trol trol (I got to hustle I got to grind)
(I got to hustle I got to grind)
Let the music take total
The music take total control

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