How to Lose 10 Pounds in One Month (or 30 Days)

It is absolutely possible to lose ten pounds over the next month. It will take dedication, determination and a positive mental attitude. The following are not only the six steps for losing weight in the next thirty days, but they are also necessary to laying down the foundation that will turn into lasting results.




Step One - Set a Goal and Move Immediately into Action

In this moment, take time to set your ten pound goal. Write it out on a piece of paper and date it for 30 days from now. Writing it out is important when starting out. Keep it in your pocket at all times and read it at every chance you get. The most important part of this task is that if you always read over your goal - you will always have it in mind. Your statement should look something like the following:

"I will lose 10 pounds by Dec.25/2013"

Step Two - Prepare and Execute a Diet Transformation

From a realistic point of view, we should understand that it is not so much a diet that we will be getting into as it will be an overall lifestyle change.

The reason is simple; if we change our diet for the next month and choose to go back to what we consumed prior to the change, our bodies will go back to the way it was.

A simple and yet very effective daily diet would be; assorted fruits for breakfast and assorted vegetables for both lunch and dinner. If you want that extra protein kick in animal form, keep it to a minimum and only allow three to four ounces of freshly cooked fish. You can also snack on nuts and fruit when feeling a bit hungry in between meal times. Limit the portions of each snack to a handful only.

Your new way of eating should not consist of processed foods (including fast food, preserved foods, and other man packaged products), sugar, saturated and Trans fats, and all cooking oil. Also eliminate soft drinks and concentrated fruit juices completely and drink only water.

Step Three - Get Physical Daily

Make time to go for a 45 to 60 minute walk daily without "days off" in between. You can also fit in a natural weight resistance program prior to walking to step it up a notch. The best combination of physical activity for weight loss is a cardiovascular routine (walking, brisk walking, jogging) and a weight resistance routine (push ups, chins, crunches).

There are also other ways you can keep physically active on a daily basis that requires no extra time out of your pocket. When you go for groceries or to the mall, you can park at the far end of parking lot and walk. You can put more effort in cleaning the house on a daily basis. You could also find yard work around the home is you have your own residence. There are so many ways to be naturally active. All we have to do is open our mind to the opportunities.

Step Four - Get Proper Rest

Sleep is a very important time for everyone. Sleep helps rejuvenate the soul, repairs damaged body tissue, and lowers stress levels. It's important to get at least 7 to 8 hours of sleep every night. Another source of rest can be doing something you enjoy doing. It could be a hobby like reading a good book or even meditation if you enjoy that. When we engage in something that is relaxing and joyful it also helps eliminate stress.

Step Five - Clean Your Insides

Okay, so it does not sound like an appetizing job, but this step is also important to help aid weight loss. By keeping your intestinal tract clean, it enables your body to extract the essential nutrients that you need. It will also help keep constipation out of the way!

To do this you can add fiber rich foods in your daily diet. Foods that are high in fiber and packed full of nutrients are; apples, oranges, berries, beans, dark leafy greens. Mother Nature provides the best variety of natural foods and we should absolutely accept them.

Step Six - Eliminate Bad Habits

If you smoke to the point where it's difficult to go for a walk, then it's time to cut back or quit. Smoking should not get in the way of your health. If you spot any other bad habit that you believe is getting in your way of a healthy success - eliminate it. You can do this by replacing the bad habit with a good habit.

We are all habitual beings and no one is an exception. We have the ability to choose and mold a new habit at any given time. When we create new habits by reinforcing the new habit over and over again - we can keep it for life. Once a new habit is fully formed it is set on autopilot, meaning we don't have to attend to that specific habit anymore and we can reap better results daily.

To receive your Free Guide, please go to: http://www.russnagamori.com/free-guide.html

Russ Nagamori is a Weight Loss Coach with over a decade worth of experience in health and well-being.

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5 New Exercises - Burn 20 Calories Per Minute - Look Out! - Calories and Weight Loss

Do you struggle to stay slim?
If you answered "yes" you're NOT alone. Most women struggle to maintain their desired body shape and prevent excess fat from forming particularly on their lower body, belly and arms.

If you're like most women, you may look at naturally slender females with envy; and quite possibly a little bit of jealousy.

The big secret is the women who are at their ideal body weight and desired fat levels (like most celebrities for instance), know and apply a few key strategies that give them that slim, svelte figure.



But most of us don't live in Hollywood.

Sadly most of us are genetically designed to gain fat easily.

Nature designed your bodies to have beautiful babies.

So I have figured out ways to get more done in less time, of course, we all realize that there are a ton of health benefits to exercise for longer, or more regularly than a measly 10 minutes 5x per week. That doesn't mean that you can't lose fat in this time period, though, and then become motivated to exercise more often.
Get motivated!

I guarantee you've got time for this, a small investment of your time here may just save a huge amount of your time later. So lets go through it.

Did you know a recent study done on hundreds of non-industry workers showed that we now have around 100 new chemicals in our blood that were not present 40 years ago?

This can trigger a condition called "estrogen dominance" which is known to cause a series of health issues in females, not the least including the accumulation of stubborn fat particularly on the hips, thighs and belly.

Even women who are considered slender can and often do have cellulite, so it's not just an overweight woman's issue. And that's what makes it even more mysterious.

Bizarre chemicals trigger stubborn fat and cellulite to develop and flourish.

Is it any wonder you can't burn fat and get rid of your cellulite efficiently after years of toxic build up?
What If I Told You That Weight Loss Is Easy, Takes Almost No Work, and you can get your ideal body in less time than it takes to shower each morning!

Fat loss, or weight loss, comes down to shifting your metabolism. Ideally, you shake it up just often enough for your body to think it needs to evolve to deal with its surroundings. Over time, it takes less and less to do something "different" and have your body react. In fact, I go many days doing about 75-90 seconds of exercise and "knowing" that I'm shedding fat more than I used to in 90 minutes of pouring sweat the whole time. It all comes down to my approach, and a choice between being "proactive" or "reactive" better spoken, it's a commitment to follow a plan to exercise a certain way so I can eat what I want, or to eat a certain way so I don't have to exercise much at all.

Either way, there's very little involved, and you can get down to about 9.5% bodyfat using these exact techniques.

Follow These 3 Steps To 'Switch' Your Metabolism To "Flat Stomach Mode" and Stop Trying So Hard To Lose Fat Or Keep It Off:

Phase 1: Create Homeostasis

Place a new demand on your body and sustain it for 6 weeks, or the period of 'plasticity' after six weeks, there is an actual permanent representation of movement, habit, or pattern in your (grooves and ridges on your brain) representing this new habit or movement. After six weeks of "mixing it up" on your body and seeing a fat loss result, the best thing you can do is "maintain".

Alternating "peak" periods and "maintenance" periods will simplify fat loss. Instead of experiencing rebound weight gain, you're bound to stabilize with your increased metabolism, and then rise again; weight loss becomes much easier.

Phase 2: Break Homeostasis

When you want to create any reaction in your body, do something different. Your body adjusts quickly to any stress or demand placed upon it, so the last thing you ever want to do if you're looking to lose weight is eat the same meal every day for lunch or do the same exercise routine when you go to work out. This may seem counter intuitive to you, but it's true. If you want to lose fat, get your body screaming, "what's going on?"

In a moment of weakness, your body strengthens, and if you change up your meals and workouts, your body will adapt and help you by losing weight.

Phase 3: Repeat/Lose Weight Faster Every Time

"Interval..train weight loss" by alternating intense periods of rapid weight loss with 'rest' periods of doing very little, if anything. After six weeks of pushing your body to new limits, enjoy it on a casual stroll every day and swing around some heavy weights for 60-90 seconds on two to three days per week. It really doesn't take more, and you'll be able to see everything you've ever looked for in your body. Get ready, because the game is about to change.

The fact is, I use this exact method to MELT Fat at the fastest speed I've ever seen. I've used this method with thousands of clients, and thousands of newsletter subscribers, and most importantly, it's what I recommend to my closest friends and family when they ask me for weight loss advice. I challenge you to abandon disbelief and try this for yourself.

The problem is your body won't look 'right' by simply losing weight, it's important that you re-shape your body through proper fat loss methods. In recent months, science has proven that losing weight at a rate of 1-2 pounds a week doesn't work without an inevitable plateau effect. If 1-2 pounds per week were an effective way to lose weight, you would have disintegrated within about a year, yes it's untrue!

The best way to lose weight, or even better, lose body fat is by aggressively pursuing a rapid fat loss protocol. The goal shouldn't be to slowly lose weight; instead, consider using 'sprint' periods for weight loss and fat loss goals. Follow these with 'maintenance' periods and you'll witness a remarkable result. On the other hand, lose weight slowly and your metabolism will stabilize along the way, ultimately leading towards a slower effect over time.

As a graduate of Physical Therapy & Kinesiologist, I learned quickly that not 'everything' we learn in school is current and up-to-date. The foundation is great, but keeping an eye on what's 'actually working' is even more important, that's where clinical experience comes into play. I've taken 2 approaches to ensure the information you're about to read is both based upon scientific fact, as well as clinical real-life outcomes:

1. I have studied at great universities to become an expert in the human body, as it relates to movement.

2. I have developed a network of other health professionals, and nutritionists that have helped me build a following of over 110,000 people to date -- in fact, this article will be read by up to 12 million people as a result of this network -- because the best health professionals in the industry believe in my ability to help you lose weight and get the body you deserve.

Your body is ridiculously important to me, as is your health.

But I must warn you, if you don't abandon disbelief and just give this a try, you'll never get there. Sure, you can find scientific resources that will disagree with me, and that's fine. Science does an amazing job of exploring all sides of an argument, and then several years later, we come to a more formal conclusion. I'm letting you know I've read all of the contradicting studies, and I've tested the methods with real-life clients. So, the ball is in your court. With a bit of trust, you may reach your goals sooner.. besides, I am about to lay it all out for you, in full detail. Ready?
 
Step 1: Stop thinking about 'fat content' or "calories".

Step 2: Exercise less, not more. Quality over quantity.

Step 3: Self-communicate - your body has no idea what you're trying to do.

Exercise:

LEGS

Ball Squats

Walking Lunges

ARMS

Tricep Pulldowns

Shoulder Press

Shoulder laterals

Bicep Curls -dumbells

CHEST

Dumbell press

Dumbbell or cable flys

BACK Back Extensions- pulldowns

Bumdell Upright Row

ABS Inclined Crunch with ball

Side Bends & stretches

** For the Phase 5 we do 30 second tempo training per body part non stop, and after 5 body exercises in a row we do 3 minutes high intensity cardio, stairs, elliptical or bike. Trick is to keep your heart rate at 90% maximum.

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3 Reasons Why Pregnant Women Should Not Use Garcinia Cambogia - Diets for Women

A lot of women are so concerned with the amount of weight that they are gaining as they go through pregnancy. Basically, there are a lot of women who experienced a lot of difficulty bringing their old body shape back right after giving birth. Some go through huge lengths just to get their body back to shape and some even put their body through tons of risks by undergoing cosmetic surgeries.




Oftentimes, a lot of women ask me if it is okay to take weight loss supplements such as Garcinia Cambogia during pregnancy and my response would always be no. Before I could explain why women shouldn't use weight loss supplements such as Garcinia Cambogia or Raspberry Ketone during pregnancy, it is important to bear in mind that during pregnancy, you need to eat a lot in order to provide the essential nutrients for both the mother and her child.

The main reason why I don't want to recommend using Garcinia Cambogia during pregnancy is because it is so effective. If you want to bring back your old form, then I suggest using it after you're finished with the breastfeeding stage for your baby.

Here are 4 specific reasons why Garcinia Cambogia is contraindicated for pregnant women.

1. It suppresses your appetite effectively

One of its main benefits especially with regards to weight loss is that it can suppress your appetite effectively. Being a pregnant woman, it is important that you keep on eating foods which are recommended by your obstetrician or nutritionist. Failure to do so, could cause certain health problems for your baby.

2. It burns fats so fast

It is important that you have a good amount of energy as you go through pregnancy. The stored fats in your body serve as energy banks as you go through the entire process. Aside from that, it is important that you maintain a good amount of stored energy especially when you are about to go into labor.

3. It may decrease the amount of nutrients for your baby

Since Garcinia Cambogia is so effective when it comes to utilizing the calories that you get from the food you eat and converting them into energy, there is a chance that you might be depriving your baby with the much needed nutrients for its development. Though researches are still being conducted with regards to this, it is better to be safe than sorry. Always remember, that you are not only taking care of yourself during pregnancy but also your baby.

To get more insights on how Garcinia Cambogia interacts with pregnancy, I suggest that you consult your pediatrician first.

Johnathan Higdon is a health and wellness blogger. He is considered an expert when it comes to reviewing weight loss supplements and weight loss practices.

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3 Weight Loss Supplements That Work!

You will find a large number of dietary supplements available on the market. From fundamental components like calcium to current blends like Mitoslim, learning the genuine advantages of these dietary supplements can help you save a great deal of time and your money as part of your pursuit to eliminate excess fat. Prior to advancing towards any nearby pharmacy and spending a fortune on commercialized weight reduction solutions, please take a moment to look at these 3 organic diet supplements that actually work to lose excess fat rapidly.




1. Polyphenols - are a kind of anti-oxidant which can be found in green tea, which is great for overall fitness, no doubt about it, however it's also wonderful to help individuals shed weight. There's a large quantity of medical evidence that green tea is effective.

Green tea is certainly made using 100% natural elements, you're bound to shed pounds and you no longer need to concern yourself with negative effects. Researchers of the University of Chicago discovered that green tea prompted rats to reduce approximately 21 % of their body weight.

Basically, having green tea assists you to slim down by increasing your metabolic process, managing your blood glucose levels and controlling your craving for food. It's a simple fact that to lose weight naturally you have to burn calories. I started having two cups of green tea every day and started to shed about one pound per week. You may also have tea to shed weight with regular intake of 2-3 cups every day.

2. Calcium supplements - Found usually in milk products, now, scientific studies are showing that boosting your system's amount of calcium, which is particularly absorbed by your fat tissues, causes those tissues to reduce more fat. Calcium has been specifically proven to stop the assimilation of fatty foods by binding to the fat molecules inside your digestive track.

3. Mitoslim - Mitoslim is a diet supplement made up of an exclusive mixture of numerous organic ingredients, like raspberry ketone. These elements interact with each other to stimulate and boost your system's fat-burning enzymes. Besides working together with fat-burning enzymes, Mitoslim also increases your system's metabolic process and boosts your level of energy.

Next time, when you will look through the collection of supplements, pay attention to the ones which contain all-natural components. All too often, costly miracle medicines are basically lab-created chemical compounds which drive your system to decrease body weight in an unsafe way. By emphasizing natural sourced components, nutritional vitamins and integrates, you can preserve your system performing at its optimum without spending a fortune.

Garcinia Cambogia is on top of the weight loss supplements list, everyone is talking about this wonderful supplement, It is the result of extract from the rind of the Garcinia Cambogia fruit. If you are wondering where to buy Garcinia Cambogia or need more information about this product, then you should follow us in our site.

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Pink, Yellow or Blue. What Sugar Substitute Is for You?

Changing your diet is all about baby steps. Successful weight loss statistically comes from incremental steps that lead to a permanent lifestyle change. If you want to get a jump start on weight loss and improve your energy level, the best thing to eliminate from your diet is white sugar. Sugar can be your worst enemy especially when you continue to feed the craving.




It is a revolving door relationship unless you stop the madness and cut it out completely. There are many alternatives without turning to the pink, blue and yellow packets.

Agave nectar is a natural sweetener produced by an agave plant. The agave plant is the same plant used to make tequila. It is popping up on grocery store shelves and is becoming very popular. It is similar to honey, however, it has a lower glycemic index. It is fantastic over yogurt, in your tea or coffee or in a cocktail.

Another option is Stevia or Truvia which has been highly advertised lately. It has popped us as the little green pack that is giving the pink, yellow and blue packs a run for their money. Stevia is derived from herbs and shrubs in tropical regions. This powdered extract is attractive to people on a low sugar or low-carb diet because it has a negligible effect on blood glucose.

It has been popular in other countries for years. For instance, it has been used in Japan for decades however, was only approved in the US recently. The small packets are wonderful for using on the go. Stevia is great in coffee, tea, cereal and can also be used in baking.

Honey is a wonderful natural sweetener and also provides loads of antioxidants. It should be a kitchen staple as the uses are endless. It has been known to even lower cholesterol. There are many types and flavors from blueberry to cinnamon to orange. It has fewer calories than sugar and is heart healthy. It is a great way to sweeten any beverage, add to yogurt or oatmeal, drizzle on cheese or use in baking.

Explore these options for yourself and decide what you like best. The important thing is to avoid refined white sugar as much as possible. If you find yourself interested in learning more about whole foods, natural living, fitness and health consider enlisting the help of a professional wellness coach. Or you might even want to consider it as a career. You could use your passion and research to help others in their journey to clean eating and good health.

Learn more about wellness coach certification and training as well as continuing education options.

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