If you are a woman, you will probably have some doubts about developing a lean muscular body since you probably don’t want to look all manly.  You probably just want to get lean and not all buffed up.  However, women becoming manly looking by doing weight training is simply a MYTH. Those women you see in the magazines who look like the female version of Hulk Hogan are on steroids! There’s no way you will ever get that big by following a simple weight training routine. You can start with the machines in the weight room, and if you feel inclined to do so, you can also start with the free weights. There’s no boundaries in the gym that says, “this is the guys section, and this is the girls section”. A gym is a gym. So don’t worry about lifting free weights. Actually using free weights is even better than machines because you’re not just isolating one muscle. Machines also place more stress on joints which can lead to injury. But do use precaution on anything in the gym, whether machine or free weights! Always use good form and make sure you are making progress every week. This is key.

Developing a lean muscular body isn’t easy, but it isn’t impossible either. You can do it with commitment to a solid program that gets you results. If you’re interesting in learning more about how to develop a lean muscular body, and you don’t have any direction or program to follow, I highly recommend Tom Venuto’s, “Burn the Fat, Feed the Muscle” program. I have reviewed the top online fat loss programs online, and since you will be more focused on getting lean and hard, I highly recommend his program out of any program. Check out the review!

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For starters, make a long term goal for about 3 months. Where do see yourself in 3 months? How do you see yourself in 3 months? Visualize what your body will look like and make it as real as possible. Be specific, with how much you will weight, your limb sizes, chest sizes, belly size etc. Then write everything down with the EXACT measurements you want to be. This will ensure that everything is organized and you won’t lose track of your long term fat loss goal.

Next set weekly fat loss goals. How much weight do you want to lose weekly? What will your body fat percentage be after every week? Again, be specific. All these smaller goals should eventually add up to your bigger long term goal. Weekly goals are recommended because it will keep your perspective fresh throughout the fat loss program you are on. You will be fully engaged and motivated to continue as you see weekly progress.

After every week, reflect on your fat loss goals. Did you make any progress? How could have you done things better? How will you do things better the next week? You don’t have to spend a lot of time, but do at least change what is not working for you and constantly improve every week. Nothing should be rigid, and it’s possible there will be times when you may not see any results that week. Therefore you should be always revise things as you see fit, so that you can continually make progress and eventually reach your fat loss goals.

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Here’s 15 great tips you can use to lose weight:

1. Set realistic goals.

2. Visualize the end result as having already accomplished those goals.

3. Eat healthy fats such as olive oil and coconut oil.

4. Eat a balanced diet consisting of protein, carbohydrates, and fats.

5. Take daily vitamins and minerals (also through fruits and vegetables).

6. Drink 8 glasses of water per day.

7. Do intense cardio 3-4 X per week for 30 minutes a session.

8. Write down your progress weekly.

9. Watch motivational shows and read motivational books (e.g - Robin Sharma’s book “Mega Living”)

10. Be consistent and persistent! Don’t give up until you reach your goals!

11. Eat 6 small meals throughout the day, as opposed to 3 large meals.

12. Read up on weight loss everyday to keep your mind focused on losing weight.

13. Don’t let anyone tell you that what you’re trying to do is impossible. Just keep going.

14. Take before and after pictures of yourself to see if there’s improvement.

15. Take body measurements to see if there’s improvement.

Please note that these are just tips and not a comprehensive program that you must follow if you want to get the most results in minimum time. Check out www.topweightlossreviews.com for reviews on the best online weight loss programs.

Now I’m not saying all weight loss supplements are bad. In fact some may help. I like to think of supplements as catalysts. They “speed up the chemical reaction”. However, if you plan on using supplements, use them as part of an already well structured weight loss routine. That means, you should have a well balanced diet, eating small meals frequently throughout the day, follow a weekly cardio or weight training routine, get proper rest, have the right mindset etc. When you follow the basics, supplements may actually help accelerate the process and results that you may not have gotten if you didn’t take them. However, this is a much better approach then just relying on supplements and wishful thinking alone, because if that supplement didn’t help you reach your weight loss goals, then you wouldn’t have wasted weeks or months. If you follow the basics, it’s been proven that you can lose weight effectively and you will reach your goals, and taking supplements on the side won’t detract from your goals at all. Like I said, a catalyst…

So first find a great weight loss program which you can follow. Now finding a great weight loss program is a whole other story and can be another headache. In previous posts, I’ve talked about about how to determine which weight loss/fat loss programs are good, and I’ve even reviewed a few of the best online programs myself at www.topweightlossreviews.com. Once you find the program which suits you, and you’ve absorbed the material and determined how you will implement it, then and ONLY then should you even consider a weight loss supplement. Do your research online, and see which supplements have been proven to be effective for weight loss. Then incorporate the supplement into your routine, and be consistent for the duration of the program. You WILL see results!

Now if you’ve read all this, and are saying, “Yea I know all this already, and I know that I should be doing all the basics, blah blah, but I’m just looking for fast results”, then let me ask you this. How long have you been looking for quick results? Be honest. A few months? A year? 5 years? Maybe your whole life? Now imagine if you put all this whole quick fix idea aside for even 1 month, and followed it to the letter, I guarantee you would see more results in that 1 month, then you have in all the years you’ve been trying to lose weight combined! Our minds trick us into thinking that we’re been sneaky and tricking the system by taking shortcuts, but in reality, all those shortcuts lead to failures. And all those failures add up to a lot of time! Then are quick fixes really quick fixes? Or are they long term no-fixes, masked as mini quick fixes that result in a huge waste of time! Trust me, you’re better off doing it the right way. You’ll be pleased with the results, and you’ll reach you’re goals a lot quicker, and get out of the endless weight loss/weight gain cycle that haunts you on a daily basis.

Now, the biggest reason why you have failed is because of the way you perceive yourself. You feel that there is something LACKING. You lack being “fit”. You lack being “good enough”. You lack being “complete”. You get the point. In other words, you don’t accept yourself for who you are IN THIS MOMENT. And because you don’t accept yourself for who you are, and you feel some void or gap within yourself, you try and find ways to fill it in. You therefore feel a “need” and a “desperation” to go out and become “complete” by doing certain things. But you soon find out that no matter what you do, the void or gap is never filled. That’s because there’s isn’t one. You’re creating it for yourself, by your own beliefs about yourself. Your self-perceptions. You are ALREADY PERFECT! You are ALREADY WHOLE. In this moment, you are ALL THAT IS! And anyone who tells you otherwize, is probably stuck in the same trap.

Now this is probably THE MOST IMPORTANT issue in the whole weight loss ordeal. It starts with the SELF and How we look at our SELF. And if we don’t like our self, then we do whatever we can do, to like our self. Hence we try and eat properly, we try and work out or do cardio, we try and cover ourselves up in clothing to make ourselves look better than we think we are. This is what we do is it not? Because we feel a gap within, we try and cover it up by doing all these things. This is the REALITY. This is the basis for why most people do any type weight loss routines.

The problem with all this is that most people try and fill in the gap out of desperation and need. Most people need to do something so that they will feel good. But the trap is that they become dependent on external things such as their body or routine to feel happiness. If they lose their results, they will again “suffer”. They will again be unhappy and will again try and look to fill in the gap by doing something else. This is not just any trap. This is an endless, and eternal trap. This is why people are never happy with themselves no matter what they achieve. The GAP that you feel inside, is a false sense of SELF. Like I said earlier, you are already WHOLE AND COMPLETE. The gap is simply an illusion or false perception you hold about yourself.

So what do we do then if we feel this gap? We have to start with GRATITUTE and ACCEPTANCE in the NOW. We have to learn to appreciate who we are, and acknowledge that we are already complete beings. This may sound very strange to some. This is because they have been CONDITIONED. Conditioned by media, magazines, their religion, their parents, their friends, their wife or girlfriend, and so on. We have been falsely conditioned ever since we were children to believe that we were incomplete, or unwhole. We have been falsely conditioned to think that we are unworthy in the eyes of others unless they approve of us. The media makes us feel insignificant by showing us images of “perfect people”. They have created a FALSE REALITY for us that makes us feel less than we really are. This is simply NON-SENSE. We have become VICTIMS to this false reality and we are imprisoned within our own minds. And because of that imprisonment, we become trapped within a vicious cycle of finding endless things that will help fill in this false void of ours. We buy countless products out of desperation, we go on every type of diet imaginable, we try every type of exercise in the gym, we buy every type of clothing that will make us look slimmer or fitter. All this because we have a false IMAGE of ourself. This is WHY most people FAIL. Not only in losing weight, but even AFTER they have lost weight. Even those “PERFECT PEOPLE” in those magazines have this problem. They still don’t feel GOOD ENOUGH!

So if we just reflect a bit. Let’s just reflect NOW and see what’s REALLY going on. Ask yourself the question, “WHY do I want to lose weight?” Ask yourself, “Why do I feel the way that I do?” Ask yourself, “What will I get out of this?” The more we question our actions, the more WE will be in control. We don’t want to give ANYONE OR ANYTHING our power anymore! We HOLD that power in us. We are the creators of our reality. We are PERFECT BEINGS that are blessed with the ability to manifest what we desire. But it can’t come out of a sense of desperation or need. Because you will ALWAYS fail if you hold this within yourself. You have to start with the “END IN MIND”, as Stephen Covey mentions in his books. We have to start with, how we see ourselves. First start with appreciation and gratitude of your current self. See what things in your life you really APPRECIATE. Then ask yourself those questions above. Ask the WHY’S. Not the HOWS. We’ve been so conditioned to ask HOW we will do something. But we haven’t been conditioned to ask WHY we do something. So Start with the WHY. It is more important than the HOW. The HOW can be asked later.

When your perceptions of yourself change, and you see yourself as ALREADY perfect and don’t need to PROVE yourself to others or even yourself, then you do things out of LOVE and COMPASSION. Instead of saying things like, “I want to lose weight because I feel fat and people always criticize me”, you say things like, “I LOVE my body, and when I take care of my BODY, I feel all the cells in my body dance in harmony, and I feel overwhelmed with the joy it bring in my being. Also, when I eat healthy, my mind is clearer and I can go about my day by being more efficient and being more energized.” You see the SHIFT here? One is out of LACK, and the other is out of LOVE. Your perceptions about yourself, and how you see yourself NOW, is what matters most. If you want to lose weight, have a purpose for doing so, and see yourself as already have accomplished it. Feel the feelings of Joy NOW with the new body. And take that feeling with you wherever you go. When you see yourself ALREADY COMPLETE, your body will MANIFEST that reality. If there is a resistance to this, then you have to work with the resistance within yourself, and see why it is there. See why these thoughts and images and voices of resistance are coming up and face them. Interact with them. Ask these thoughts why they are coming up and why there is resistance and fear. This way you will get to the root of your problems. It’s not just a matter of WISHFUL THINKING, or POSITIVE THINKING. That’s the OLD paradigm. The NEW paradigm is FACING those negative self limiting thoughts and embracing them. It’s not about IGNORING them and replacing them simply with positive thoughts as most new age teachers teach. It’s about dealing with those parts of yourself which are self-limiting and prevent you from seeing your TRUE nature, that is ALREADY perfect in this moment. You will not only reach your goals sooner, you will have a sense of purpose in your life, and you won’t be controlled by external things in your life. You will EMPOWER yourself. You are in control…

So what are some of the best ways to lose weight that you can start to use right away?

1) Having the right mindset.  Anyone who starts a weight loss routine, without the right mindset has already failed.  The reason is because, if they don’t see results right way, or they don’t give 100% of their effort when their lifting weight, they will not acheive satisfactory results.  That’s why it is crucial that before you start any weight loss routine, you must also incorporate some kind of mind concentration technique such as meditation, or yoga.  These practices will help you develop a mind which is clear and focused so that you can go about completing your weight loss routine with your best effort for months. 

2) Writing Down Your Goals.  One of the best ways to lose weight, is to first define what your weight loss goals are.  Even though you may not have lost any weight yet, having specific goals, both long term and short term, can dramatically increase your chances of success.

3) Eat The Right Foods.  You can never lose weight unless you are eating the right foods.  One of the best ways to lose weight is to develop a diet plan which incorporates foods that are nutritious such as whole grain bread, fruits and vegetables, berries, nuts, olive and coconut oil, lean meats, etc.  The more nutritious the food, the greater your results will be, and the healthier you will become.  It’s not just about eating less calories, it’s about eating foods which will keep you healthy for life!

4) Burning more calories than your Basal metabolic rate.  In previous posts, I have talked about how to calculate your BMR (basal metabolic rate) which is the calories required to maintain your weight; Your set-point.  The key is to burn more calories than your set point, so that you will be in caloric deficit, which will promote weight loss.  The best way to do this is through cardio and weight training.

I will continue to talk about the best ways to lose weight in Part 2.

For information on the best weight loss programs online click here.

Most people work EXTRA hard, and just don’t see the results they want because they are using the wrong tools!! And even if these people are seeing results, they could probably see a lot more results if they used a proper fat loss program with all the right stuff in it. You know the saying, “Work smarter, not harder?” Well, it holds true here as well. We want to be able to work as efficiently as possible so that we get the MAXIMUM results in MINIMUM time, with the LEAST amount of effort. This way, we won’t burn ourselves out, and either moving to another program (tool), or giving up entirely. Let’s be smart here ok? Let’s get it done the right way, the first time. Not after years of trial and error!! It’s better to learn from other people’s mistakes, than to always make your own. You’ll always come out ahead and with more knowledge.

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The types of carbohydrates you should eat should have a low glycemic index. There are both complex and simple carbohydrates, and complex carbohydrates are usually absorbed in the blood a lot slower than simple carbohydrates. The glycemic index allows you to determine how quickly a food gets absorbed into the bloodstream. A low glycemic food is considered a better choice while trying to lose fat because the foods give a constant supply of energy and don’t spike insulin levels too high. When you eat high glycemic foods, it gets converted into glucose much quicker and effects insulin to a much greater degree. When this happens then body stores much glucose as fat since it is elevated to such a high degree in the blood. In the case of eating low glycemic foods this is not the case since it takes time for the carbohydrates to be broken down into the bloodstream, and therefore doesn’t elevate blood sugar and insulin levels too high. Also, eating low glycemic foods keeps your metabolism higher, and therefore you will burn more fat and will lose weight quickly.

However, the glycemic index is only a guide and should not be taken to be the final verdict on which foods you should or should not eat. The reason is because it does not take into consideration the glycemic load. For example, a watermelon may have a high glycemic index, but it is mainly made from water and little carbohydrate. Therefore it won’t affect blood glucose levels too much and won’t be stored as fat. Therefore you have to take this into account. The glycemic index also doesn’t take into account food combinations. When you combine a low glycemic food with a high glycemic food, you potentially lower its total glycemic index value. So just say you eat white bread and oatmeal for breakfast, you potentially lowered the glycemic index just by adding the oatmeal, instead of just eating white bread, which has a high glycemic index. So there are many factors to consider when eating foods and the glycemic index is just a guideline for you to follow when trying to lose weight quickly. Use common sense!

To make things simpler, I recommend you eat foods that are as close to nature as possible. Things like, all fruits and vegetables, whole grains, nuts and seeds, lean meats, eggs, etc. Try not to eat things that come in a box, as they are usually genetically modified and can cause serious health problems. These foods are not only healthier for you, but will keep your metabolism high so you can burn more fat. Our bodies are designed for digesting foods found in nature, not foods that have been tampered with. So be selective with what you put in your mouth. It will pay off big time, and you’ll reach your goals a lot sooner. The question of “How to lose weight quickly?” will soon become a reality for you, and you will be living your dream!

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Now you can either do sprinting outside on a track or indoors on a treadmill. The choice is yours. What you feel most comfortable doing. When starting out sprinting for weight loss, you don’t have to push yourself to extreme limits, so the key is to gradually build up to your potential. Make sure to wear proper clothing, and have a good pair of running shoes. This way you will ensure that you get the maximum benefit out of the training and won’t injure yourself. You should also warm up properly by doing a small cardio session until you break a sweat, and stretch your muscles. You don’t want to start sprinting from the start when your muscles are cold. You want to take the necessary pre-cautions so that you not only get the most out of your training, but prevent any injuries which could keep you out of training mode for a while. It’s better to take 5-10 minutes to warm up properly.

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