WEIGHT LOSS MEAL PLAN - FOOD BURN AND TURN TO

Everyone knows that workout and meal plan is a key to lose weight. Choosing right food is very important. You can get healthy eating plan in website's free weight loss plan
Foods That Burn To Fat
1) Oatmeal
What make it great? It is a starchy carbohydrates and has a great balance between carbs(low glycemic index), protein and fat.
Choosing all-natural oats; either old fashion oats or quick oats. If you are tired of oatmeal, there are a plenty of a cooked whole grain cereals in the “oatmeal family”, like, barley, wheat, titricale, rye, oat bran and flax cereals. Oatmeal appears in most weight loss programs
2) Yams (and Sweet Potatoes)
Yams are probably a starchy carbohydrates, low glycemic index, low in calories, and packed wit nutrients and antioxidants. They are one of the best.
Sweet potatoes are slightly higher glycemic index than yams, but they are otherwise similar.
You should combine yams with chicken breast, lean ret meat, green veggie, fish.
3) Potatoes(White or red)
They meet every criteria of a great carbohydrate: potatoes are a complex carb, low in calories. Someone avoid potatoes because of high-glycemic index. However, when you eat your potatoes as a whole meal with your favorite lean protein, the glycemic index of the entire meal ais much lower. Baking potatoes are higher an amylase, a slow releasing starch, so the glycemic index is lower.
4) Brown Rice
Avoiding fried rice or other rice dishes. Slow-cooked brown rice and basmati rice are your number one choices.
5) 100% Whole Wheat and Whole grain products
They are perfectly acceptable additions to healthy diet for long term body composition control.
6) Green fibrous vegetables(Broccoli, green beans, asparagus, lettuce, etc)
Fibrous carbs are your number one choice for fat burning carbohydrates. Green vegetables, also know as fibrous carbs, hardly contain any calories – low calorie density. Eating them liberally and eat more of them late in the day. A diet of green vegetables combined with lean proteins is one of the best methods of getting lean as quickly as possible.
7) Fresh Fruit
We know that mostly complex carbohydrates will give better results than a diet of mostly simple carbohydrates. Fresh fruit is a simple carbohydrate. However, they are natural simple carbohydrates. Most fruits are low in calories, and low in carbohydrate grams (compared to starches) and high in fiber. Fruits like apples, peaches, grapefruits, and oranges, at only 60-80 calories apiece are a great addition to almost any nutritional plan.
8) Skim milk and nonfat dairy product
A dairy product must be labeled “fat-free”, “skim”, or “1 % lowfat”.
Dairy products are a “combination food”- they contain carbohydrates and proteins.
9) Chicken breast( and Turkey Breast)
They are probably the number one of most popular protein sources. Removing skin and get light meat found in the breasts. You poultry should be broiled, grilled, or roasted and not fried.
10) Egg Whites
With zero fat, egg whites are lean protein source. 100% of the fat in the yolk. However, you shouldn’t throw out all of your yolk. I recommend one yolk for every 6 white eggs you eat.
11) Fish and Shellfish
Fish is a great choice. You can add an incredible amount of variety as well as getting those valuable good fats by using different types of fish and shellfish as protein source. List of fish to consider:
Salmon, tuna, haddock, flounder, mackerel, trout, snapper, sea bass, swordfish, mahi mahi, perch, orange roughy, sole, haibut, herring cod and catfist.
Although, some fish, such as salmon, mackerel, sardines are high in fat. However, because of fish is so high in Omega 3 fatty acids, there fish can and should be used liberally.
12) Lean Red meat
Red meat is high in protein, B-12, iron and creatine. You carefully choose the leanest cuts possible and keep your portion sizes small, then, red meat can be a great addition to a fat burning program.
Foods That Turn To Fat:
Definition: Foods that turn to that include certain things in common:
• High total calories
• High calorie density per unit of volume
• High total fat
• High in unhealthy saturated and trans fats
• High in refined sugar
• Low in nutritional value( low nutrient density)
• Flavor enhancers, fillers and other chemicals
• Artificial colors and flavors
• High sodium
List of foods that turn to fat:
1) Ice Cream
2) Fried Foods
3) Donuts and pastries
4) White sugar, candy, chocolate and sweets
5) Soda
6) Fruit “drinks” and other sugar sweetened beverages
7) Bacon, sausage
8) White bread
9) Potato chips, nachos, corn chips
10) Hot dogs, fast food burgers
11) Cookies, cakes, pies
12) Sugary breakfast cereals

How To Choose The Best Weight Loss Programs And KEY To Losing Weight?

You can find alternative weight loss programs today. But be careful! Not all programs are created equal. If you want to choose wisely, read carefully 6 tips below:
1) DOES THE PROGRAM EMPHASIZE OVERALL FITNESS AND GOOD HEALTH?
If the advertising emphasizes dramatic before and after photos with claims of the ease and speed of pounds lost per week, beware. Is the goal of the program to achieve a normal bodyweight as the natural result of a balanced lifestyle that promotes health and fitness?
2) IS THE MEAL PLAN PALATABLE, NUTRITIOUS, AND AVAILABLE AT YOU LOCAL GROCERY?
Firstly, you should consider meal plans include a variety of tasty foods that supply all the nutrients necessary for long-term health.
3) IS THE PROGRAM BASED ON LEARNING HOW TO CHANGE DIETARY AND LIFESTYLE HABITS?
Lifestyle behaviors can be “relearned” and this should be the backbone of any program. This is the only way that you will become permanently lean, fit and healthy.
4) WILL YOU LEARN HOW TO DEAL WITH SITUATIONS THAT CAUSE YOU TO BACKSIDE?
Will you have live support when the going gets tough? Will you learn strategies to deal with lifestyle saboteurs when they arrive to ruin your plans?
5) IS EXERCISE A PART OF THE PROGRAM?
Exercise provides a big metabolic boost to losing weight and simultaneously reduces stress and elevates your mood.
6) ARE THERE FOLLOW-UP PLANS TO HELP YOU KEEP THE WEIGHT OFF PERMANENTLY?
People experience different learning curves when it comes to changing their lifestyle. No matter how effective a plan is over the short term, your have waste your time, effort and money if you have to start from beginning over and over again. Make sure that the plan that you choose emphasizes permanent weight loss and has a system to support your efforts until you are comfortable going it alone.

Based on my experience with people are trying weight loss, the biggest factor in losing weight is not the diet or exercise the person are doing, it’s the person’s consistency with whatever he or she is doing. You must control you mind so that you have sufficient motivation and will-power to stick to the weight loss plan. You can find for this purpose include Neuro-Linguistic Programming, Neuro-Associative Conditioning(developed by Anthony Robins).
I have provided some free weight loss plans that are approach weight loss following a vary of ways. Take a free weight loss plan by answer six question above.

Easy Way To Lose Weight

The easiest way to lose weight is to follow a calorie restricted diet and a resistance-training program. There is no magic to weight loss. Find an easy and effective way to reduce your calorie intake and find 2-4 times per week when you can weight train. So called “easy short cuts to weight loss” like fat burning pills, or miracle supplements simply do not work as promised.

The only scientifically sound way to lose weight is to create a calorie deficit – (eating less calories then you burn). You do not need an over complicated diet, diet foods or some magic way of eating to accomplish this. In fact, many so-called “health foods” are actually cleverly disguised high calorie foods that can actually cause you to gain more belly fat.

A Bicycling Plan For Weight Loss

You can find effective way to weight loss in my website

Six “Little-Known” Muscle Building Tips Part 2

So you think you have heard everything there is to know about muscle building? If you have read everything, tried everything and heard everything about muscle building but still resemble the silouette of a Calvin Klien model instead of a buff fitness model than I promise these next three 'little-known'

building muscle tips will accelerate your muscle gains immediately!



4. Never Train More Than 2 Days Consecqutively


But the bodybuilding magazines say to split up my program into 5 seperate days... Yes, I am more than familiar. I call these 5 day splits 'drug programs.' They treat your body simply as a 'muscular system' and neglect the other systems such as your central nervous system, hormonal system and immune system. Each of these systems have a unique part in muscle growth. Not to mention that these 'drug programs' only work if coupled with a few thousand dollars a month on drugs.


Just because you trained your chest on Monday does not mean your immune system, or hormonal system or central nervous system has FULLY recovered. What happens when you return to the gyn NOT FULLY recovered? Will you be able to lift more weight?


If you are not able to lift more weight than guess what happens to your level of fitness? It certainly will not go up because you will be depleting your energy reserves further into a deep, dark hole called 'over-training.' If you can not lift more weight or 'out-do' yourself from your previous workout than how do you expect to create any NEW muscle? It is literally impossible. Taking a full rest day every two days will minimize the chance of overtraining and ensure your energy reserves are replenished.


5. Go Home If You Are Not Stronger Than Last Workout


Multiple choice question:


Q. You train your chest on Monday and you averaged 4 sets of 8 with 225 pounds on bench press. This workout would be considered a personal best. Your following chest workout, let's say five days later, you come to the gym with great anticipation to out-do your last workout. To your disappointment you discover that you can barely do 4 sets of 8 with 185 pounds this week. What happened?


A. Your body had not fully compensated from the previous workout and required a longer recovery period.


B. Who cares! You toughed it out and made the most of the workout.


C . Complain to the gym owner that his weight plates are messed up and you want a refund on your gym membership.


If you picked A than say hurray and pat yourself on the back. The rational decision would be to admit the recovery error, assess the factors that could of resulted from not fully recovering (did you take all your supplements, did you sleep enought, did you follow your nutrition plan etc) and plan for success next time. This is the 'trial and error' process.


The emotional and irrational trainee would take option B and slug it out. Consider what is actually happening when you take this approach to your workouts:


1. You will be using weights within your threshold so your muscles will simply laugh back at you because there is no new unaccumstomed stress on your muscles. Remember, your muscles only grow if you give them a reason to.


2. You will be training in the hole and prolong the period of time that it takes to come out of the hole and supercompensate.


3. You will have no new muscle to work with because you have not fully recovered or grown bigger so it will be literally impossible to lift more weight or more reps.


4. You will be using your precious energy reserves, that could be going towards

building muscle instead to fueling an useless workout.


5. You will lose motivation and grow frusturated and confused because of your lack of progress.


This is a very tough and mature training decision one must face. After commencing a workout, if you discover after a few sets that you are on tract for a crappy worout than I would suggest to drop the workout and go home. Plan to come back the next day. If your goals are to simply train to train, than you will probably not follow this rule. However, if your goal is to get huge muscles and pack inches of new muscle onto your frame than this is a critical training decision.


To ensure your trip to the gym does not go in complete vain – have a flexibility session to make use of the time and than try and pick up the cute receptionist phone number on your way out!


6. Find a mentor


What does this have to do with muscle building? Everything – finding a mentor can make all the difference in how much muscle you build! If you plan on becoming successful in the gym than surround yourself with someone who has already walked the path. Would you agree that the quickets way to achieve success is to find somone who has gone before you and done what you want to do – and model them.


So why do millions of fitness enthusiasts wander aimlessly following generic advice in text books, magazines or websites? Although these methods of learning can provide a theoretical perspective, they are absent in accountablity, a formal system, time and financial comittment and assessment of performance.


A wise mentor will guide you step-by-step of the way with a formal system that includes a higher level of comittment and accountablity on your part. You will be required to fulfill tasks, change habits, meet deadlines and perform at a higher level than you would without a mentor.


The premise of having a mentor is that he has been there and done that. He has walked in your shoes and will give you the appropriate advice in a timely fashion. If you do not perform and follow the advice than you are wasting the mentor's time and he will 'fire' you! If you do perform and follow his advice than you will be successful and build the muscle you deserve in less time!


Serioulsly consider hiring a fitness coach, a personal trainer or anybody who has done what you wish to do and be prepared to elate the same results!

Six “Little-Known” Muscle Building Tips Part 1

So you think you know everything about

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? If you have read everything, tried everything and heard everything about muscle building but still resemble the silouette of a Calvin Klien model instead of a buff fitness model than I promise these three 'little-known' muscle building tips will accelerate your muscle gains immediately!

1. Body Weight Training

This was once a popular muscle building technique but is very commonly ignored. Why? Perhaps because most body weight training is simply hard and can put a dent in your precious ego! As far as I am concerned, if you can not work with your own body weight than you have no freaken business using external loading such as barbells and dumbbells.

It’s incredible how many attempt to use heavy weights with a microscopic range of motion but can’t do a set of push ups, a squat to the floor or even one chin up. Don’t get me wrong, there is definitely a place for external loading with heavy weights but not until you have the ability to master the following bench marks:

Males should aim for 1 set of 80 push ups, 1 set of 20 chin ups, 1 set of 20 1-leg squats, 1 set of 40 dips and 1 set of 20 pull ups.

Females should aim for 1 set of 40 push ups, 1 set of 5-10 chin ups, 1 set of 10 1-leg squats, 1 set of 10-15 dips and 1 set of 3-5 pull ups.

These standards will ensure a solid foundation of general fitness and muscular endurance and lead to

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mass more easily in the following stages of your weight training program.

2. Flip Your Program Upside Down Every 3 Weeks

This is an extremely powerful tip to

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mass, not to mention one of the easiest tricks to ensure your body side-steps plateaus forever. Consider that you have been training your chest shoulders and triceps every Monday. In you next phase, three weeks later, you should do the complete opposite. You will train your triceps, shoulders than chest on Friday. This will prevent plateaus because each muscle group will have an opportunity to train completely fresh.

Let's say you are training your back, biceps, forearms and abs on Friday. Than you will train your abs, forearms, biceps, and back on Monday (in the opposite sequence). You will literally switch everything upside down. Again, this will ensure that these muscles receive an opportunity to train first in the week when your body is the most fresh.

You will curse my name when you blow the heck out of the smaller muscles first and than train the larger muscle groups last. Yes, I know this months issue of Bodybuilders Digest said to never train the smaller muscle groups before your larger muscle groups. I have heard it before so stop analyzing, trust me and give it a try. You be the judge and don't be surprised if you see new levels of muscle mass and strength after this one technique.

3. Spend More Time At The Grocery Store

If you are serious about

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, accept the fact that you will need to spend more time than you do right now in the grocery store. Have you ever opened the fridge for something to eat and all you found was Aunt Wilma's Thanksgiving turkey leftovers with mold on it? Ever gone into the cub boards and discover only a few leftover bags of potato chips from last weeks Super Bowl party?

To ensure a optimal environment for

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and fat loss you must ensure your cub boards and fridge are constantly stocked. This will mean more frequent trips to the grocery store. Chuck the crap that is in your kitchen right now and replace it with good stuff and keep on replacing it. Don't ever let that supply of good food run low.