Why You Should Have a Cheat Meal With Every Diet Plan

A cheat meal is a meal where you are allowed to eat whatever you want. This is now becoming a feature of more and more diets because of the overall benefits to help you lose weight.

The cheat meal is important for your mindset for three important reasons:

  • To satisfy your cravings for the foods, you love most so you won’t risk binging or cheating throughout the week and severely disrupt your fat loss plans
  • To not take away your freedom in enjoying the foods you love with friends and family, which any normal, sane human being knows is an important part of most people’s lives.
  • To make sure that you don’t lose perspective of where you were and how far you have come.

As you know, following a strict crash diet doesn’t work because of how hard you have to be on your body. Most people are not able to cope with such a disruption of their lives. Unless you are a professional bodybuilder or fitness trainer, you are very unlikely to stay on some strict, calorie-controlled diet for every day of your life. The cheat meal gives you an explicit meal to live out your food fantasies. It provides you with a meal to look forward to, so you are not as tempted to cheat and ruin your calorie controlled nutritional intake overall.

An epic cheat mealWe both know that you are trying to lose fat, so you get more out of life and enjoy yourself. What’s the point if you lose fat, but you feel like you’re in a prison where you are not allowed ever just to eat and have a great time with your family and friends. True, food has become more of a recreation than a necessity. But, instead of resenting this, and disliking other people that use it as a hobby, plan it in your schedule, so that if you ever do want to enjoy time with your family and friends for a nice meal, you can. That way you don’t have to play the ‘guilt’ game with yourself. Acknowledge that what you ate is fattening, but its ok cause you’re on the long term road to success.

Remember it is the consistent habits that matter. And if you are having a cheat meal only once in a while (at least one a week), then this is no great loss.

It becomes very easy to lose perspective of where you are and how far you have progressed if just apply the strict advice of the weight loss program you are following. By eating like you used to, or your favorite foods, it reminds you of all those feelings you used to have before you started out on the program. It reminds you why you started in the fist place and gave you a perspective as to how much good you are doing for your body. This will ensure that the next week, you will stick to your nutritional program with ease. Often you’ll find that after you eat these foods, they don’t taste that great. In fact, most of these foods that you might secretly wish to eat from time to time taste a lot better when you imagine them, then you eat the real thing. You’ll realize that by eating it, you’ll also not crave it as much in the future, which will help you stick to your program.

So give yourself a break from time to time and enjoy a cheat meal, you deserve for all the weight you lose.


Want To Lose Belly Fat? Then Don’t Watch Late Night Infomercials

Unscrupulous weight loss companies have been feeding you a very profitable lie. This lie has been the basis of $100’s of millions of dollars of profit, and this lie is still continuing to sell to unsuspecting people who want to lose fat and get toned. People just like you. I’m talking about the companies that bring out one ab-targeted machine after another, each one promising to shed those pounds from your flabby stomach and make your abs rock-hard.

One of many ab exercise machines on the marketSome of them promise the world, telling you that you’ll look like a super model or a toned well-conditioned man in under 10 minutes a day. I know no matter how much you wanted to, you had doubts about all this.

Your intuition was onto something – let me give you a tip. The truth is that this type of exercise, by itself, is never going to help you get the toned abs or fat loss you want.

Is it any wonder there seem to be a new one of these machines on the market every year?

Let me explain why.

When you put on fat, it builds up all around your body. Yes, genetically you may put on more fat in one area than another, but you still put on fat everywhere. So when you try and lose fat, the same principle applies.

You can’t target fat loss from one area of your body. If you lose fat, you’re going to lose fat from various areas of your body, all at the same time. Losing fat is NOT like gaining muscle. You can target muscle growth in one part of the body, but you can’t do that with fat loss. It just doesn’t work.

So what happens when you use one of these ab-machines?

Let’s say you do your ab workout. Maybe you do develop firm abs. The only problem is that you won’t see them. That’s because you still have a layer of fat that covers up those firm muscles. It’s the same thing for any other body part. If you work out your biceps intensely but have a layer of fat, you won’t see the tone to them. There’ll still be flabby on top.

Losing weight pays off with good looking absSo you see, making your abs stronger and tighter is not the same thing as burning away the fat tissue which sits on top. The reason is that you need the presence of oxygen to burn fat. Doing an ab workout with those machines is an anaerobic exercise, so you don’t burn fat directly. That doesn’t mean you shouldn’t do them – it just means you shouldn’t rely on them and them alone.

So if you want to lose fat from your stomach, you can’t just focus on one particular type of exercise that focuses on your abs. You have to work out all parts of your body, focusing on exercises that use more body parts. This is how you get the most metabolic mileage out of each ounce of effort you put into your workout. You’ll learn how to put this together in the exercise section of this site.

So, now you don’t ever have to fall for their marketing hype again.

Essential Fatty Acids – The Misunderstood Weapon That Helps You Burn Fat

Many people in today’s society label fats as bad – this is both ignorant and dangerous to your health. Not all fats are the same; there are some that are detrimental to your health, and some that are healing to your body.

Saturated fat may not be beneficial to losing weightThe trick with permanent fat loss is to eat less saturated/trans fats (which are the bad fats), eat essential fatty acids (the good fats), eat less sugar and less total calories then you burn.

There are plenty of benefits of fats, depending on which type you take.

Either way, fats are essential for many basic functions of your body:

  • They are a primary source of stored energy (body fat).
  • They help cushion and protect major organs.
  • Fats also insulate the body and protect it against the cold by preserving body heat.

Many people go on such low-fat diets these days that they develop problems associated with fat dietary deficiencies.

You’d never have thought so would you? People are having health challenges because they have too little fat!

Regarding calories, we’ve already covered that fats are the most calorie dense of all nutrients. Each gram of fat contains nine calories, so it doesn’t take much for them to quickly add up and reach your daily quota of.

Fats are broken down into two broad categories: unsaturated essential fatty acids which are the ‘good fats’ and saturated/trans fats which are the ‘bad fats.’

Healthy fats are good for your health and help you in your fat loss journey. Bad fats are detrimental to your health and your fat loss journey.

Fats To Help You Burn Fat

Unsaturated fats are healthyUnsaturated essential fatty acids are essential to life and must be eaten for you to survive. These are the fats that heal your body because every cell requires them to function.

Unsaturated essential fatty acids are unrefined, cold pressed, are low in cholesterol and are necessary to your body for it to function properly. They are ‘essential’ because your body cannot produce them. They are required for many functions in the body, including creating the coating around your cells for its protection.

The particular types of unsaturated fats you want to consume are Omega-3 fatty acids (also known as alpha-linoleic acid or LNA) and Omega-6 fatty acids (also known as Linoleic acid or LA).

Essential fatty acids are fats in natural, unprocessed forms. They are very beneficial to your permanent fat loss goals. They help your permanent fat loss goals by maintaining your muscle mass and also help many processes in your body to function healthily, such as increasing your metabolism so that you can burn calories and fat easier throughout your day.

Below, I’ve listed a bunch of reasons why essential fatty acids are great for your health, and also perfect for your muscle maintenance. A healthy body is more likely to burn fat and keep it off in the long term.

The Benefits Of Essential Fatty Acids

Here are some reasons why Essential fatty acids are great for your overall health:

  • It boosts your metabolism which slows down any gain in body fat you might have. EFA’s are a primary source of energy for the body.
  • It assists the role of insulin in your body by helping drive higher amounts of nutrients to the cells of your body.
  • Fat soluble vitamins require fats to transport them around the body.
  • It increases the energy production in cells so that you have more energy throughout the day and when you work out. Research has shown that not enough fats in your diet can reduce strength by up to 15%.
  • It helps build the cell membranes which provide a protective coating and of course healthier cells.
  • It provides lubrication to the cells in the body, so they move around more freely.
  • It helps the production of hormones.
  • It protects the body by neutralizing excess acids in the body.
  • Assists in lowering bad cholesterol.
  • Plays a vital role in helping your brain and central nervous system function properly.
  • Helps regulate blood pressure.
  • Helps maintain the strength of the immune system.
  • It slows down the assimilation and absorption of carbs in your bloodstream thereby controlling sugar and insulin spikes. If you can manage your insulin, then you are a long way ahead in your limiting fat storage.
  • Improves skin texture.
  • Helps strengthen joints.
  • On top of all the health benefits above, essential fatty acids help you maintain muscle mass by:
  • Increasing the production of testosterone in your body which provides the limit on the maintenance and growth of your fat burning army – muscle.
  • It increases output and release of natural growth hormone in your body.
  • Helping to retain nitrogen in your muscles – protein is the only macronutrient containing nitrogen. So if your body retains more nitrogen, it doesn’t have to tear your muscles to get access to it. It can then maintain the muscles you have (and grow them).

Fish is a good source of Omega-3 fatsIn Particular, you have to make sure you that you are getting enough Omega-3 fatty acids in your body.

Omega-3 fatty acids are especially beneficial because they provide the following benefits:

  • Blocks fat storage (anti-lipogenic).
  • Is anti-catabolic (helps prevent muscles breaking down).
  • Is anti-inflammatory.
  • Increases fat burning effects (increased oxidation).
  • Helps insulin respond better to changes in blood glucose levels.
  • Increase the metabolic rate of the body.
  • Helps lower the risk of heart disease and cancer.
  • Helps dry flaky skin.

You see all fats are not the same. If you don’t get your fair share of the EFA’s, then you are doing your body a real disservice. You are slowing its fat burning process down.

Why You’ll Never Turn Your Fat Into Muscle

A commonly held myth by most people is that you can turn your fat into muscle. They believe that if you do weight exercises, you can get this done. This is exactly why those ab exercise machines are so popular – their whole marketing campaign plays on the ignorance of people, even when they know that this is not true. Don’t feel bad if you’ve fallen victim and have ordered one – I ordered not one, but two!

Checking amount of fat lostThe truth is that losing fat and gaining muscle are two entirely separate things. It’s very rare you ever see it happening at once. And there’s a simple reason for that.

To gain muscle you need to eat more calories than you put out because you body needs the raw materials to grow the muscles. But if you want to lose fat, you have to cut your calories to a level below what you spend in energy.

These two are clearly conflicting. You can’t have both at the same time in the majority of cases.

There are only a few occasions you might see that happen. One of these times is when a beginner is first starting off. That’s because their body is very responsive to any new exercise, and to a new nutrition plan. Usually though this only occurs for a short while, until your body adjusts.

It’s much more usual to have a significant drop in body fat, with little change in the lean body mass. You can also see increases in lean body mass, with little change to the amount of body fat. But to get a large drop in body fat, with a substantial increase in lean body mass is very unusual.

So what do you do if you are currently overweight and want a slim, solid figure with nice muscles? Do you get bulky first, and then lose the fat, or do you firstly focus on getting lean, and then put on muscle?

Research has shown that you should first concentrate on shedding your body fat. Once you your body fat percentage is down to the level you want it, you can focus on growth. This has been the path of those who have had the most success for those who have the goal of losing weight and building muscle.

This, of course, does not mean you should ignore weight training when you are trying to lose weight. Weight training should be a crucial part of your exercise program for weight loss because of its effects on increasing your metabolism rate. Just don’t expect to get the growth you would get if you were putting in excess calories.

So if you don’t have an exercise program for fast weight loss, what do I recommend?

Example of aerobic exerciseAs mentioned above, your exercise program needs to incorporate both aerobic (cardio) and anaerobic exercise (weights) in your training. Understand the difference between them. That will give you an appreciation of why you might need both in your program to have fast weight loss, and still be healthy.

As far as particular exercise programs go for controlled, sustainable weight loss, I recommend two programs.

Tom Venuto’s “Burn The Fat” ebook is the first recommendation because apart from containing a great section on exercise (he’s a natural bodybuilder and personal trainer), he also has the best overall book on weight loss – from the many I’ve read.

If you’re only interested in the exercise section, then I believe Craig Ballantyne’s “Turbulence Training” is best for you. His nutrition package may not be as comprehensive as Tom’s book, but his exercise section is just killer. It is the best one I’ve seen that’s targeted for weight loss. He even covers bodyweight exercises in his course (which is using your bodyweight to simulate weight training without the weights).

If You Buy Diet Pills, Use Them Properly

Diet pills are a huge seller in the United States and around the world. Names like Garcinia Cambogia, Raspberry Ketones, and Green Coffee Bean Extract are constantly thrown around both online and on TV. There are also many websites dedicated to each diet supplement, praising their benefits and presenting success stories. At first glance, things certainly look impressive. But are these products really that effective? Do they help you lose weight or is everything we see and hear nothing more than the marketing machine at work? Based on my research, the results don’t seem to be good in the long term. That being said, there are some exceptions.

Garcinia Cambogia pillsResearch done by the Australian Consumer Association’s Choice Online tested the top 10 ingredients in 18 different herbal weight loss products. What they found is that there did not seem to be any benefit for users of these ingredients above what diet and exercise already provided. Although they found that some of the participants lost weight, the amounts were slight.

So it seems there is little evidence to suggest that diet pills are effective long term. And it doesn’t appear to matter whether you have diet pills with or without a prescription. In both cases, the results were comparable. For permanent weight loss, it comes back to the same formula – there have to be more calories spent by your body than taken in from eating on a regular basis. Diet pills should be seen as a tool to help you achieve that, rather than it being the main focus of your whole weight loss efforts. People who rely entirely on diet pills rarely keep any of the weight loss they may get as a result of taking the supplement. If they lose any weight at all that is.

You also want to be careful of the potential side effects of some of these dietary supplements. Many types and brands of weight loss pills sold over the internet are thought to contain traces of amphetamines. Amphetamines are a dangerous drug known to cause all sorts of side effects – from headaches to jitters and skin blotches. They can be fairly nasty and not something you probably want to avoid.

This probably goes without saying, but always follow the manufacturer’s recommendations when it comes to how much to take. Obviously, the dosage for Green Coffee Bean Extract will be different than that for pure Garcinia Cambogia. But even within a single dietary supplement, depending on the product’s manufacturer, ingredients, and potency, the guidelines often vary.

Weight loss through exercise and eating wellSo should you never use a diet pill? No, not necessarily. There are many stories of people using these products successfully, and especially Garcinia Cambogia extract. It’s fine to use safe diet pills in the short term to get you into good habits to help you achieve your long-term goals. If you’ve got a habit of overeating, then it’s hard just to change that around suddenly. But with the selection of the right diet pill, you can start to enjoy some of the results while you ease into your program.

You also need to remember that the pill you’ll use should only be taken with a balanced diet and an exercise program for permanent weight loss. If you’re not prepared to do this, then no pill will work for longer than a few months (at most).

Tips On How To Boost Your Metabolism Rate

There are four major factors that influence your Basal Metabolic Rate (BMR). Remembering that your BMR accounts for up to 70% of the calories you burn on a daily basis, it’s smart to focus on increasing it if you want to continue to have a healthy and fit body in the long term. In this article, we’ll look at these factors in greater depth and touch on some tips you can use to increase your metabolism rate:


Obviously, this is a factor that increases naturally, and not something we can control (no matter how we might want to lie about it). The great thing for us is that we can easily overcome any disadvantages in age by influencing the BMR in other ways. So if you are over the age of 40 or 50, don’t worry. With the information on this site, you won’t have any problems achieving a faster metabolism rate than the average 20-year-old.


Again, this is not a factor we can control. But it doesn’t matter. Because if you are a woman, you want to look ultimately like a lean woman, not a lean man, so that’s who you should compare yourself to. By the same token, if you are a man, you want to look like a lean man, so you’ll be comparing yourself to other men, not women.

So even though gender will influence the absolute value of the BMR, it’s not something that matters in real life.


How Genetics Affect Weight ReductionMany people who are overweight blame their genetics for being fat. Study after study has shown that, yes, there are individuals who have advanced genetics when it comes to a higher metabolism rate. Some of these people can eat anything they want, as much as they want, and you still won’t see any fat on them.

It’s also true, though, that although genetics may be an accelerator in some people, it is not a limiter for others. What I mean is that even if you have the worst genetics in the world, even if you are extremely carbohydrate or fat sensitive, there is no genetic reason that will limit you from reaching your ideal weight if you follow the right techniques.

Following the right lifestyle strategies will overcome any genetic barriers you face. And remember ‘the right lifestyle strategies’ depend on you. You have to be happy to carry them out day after day. Otherwise, they just won’t last. And you’ll learn how to create these strategies for you, right here as you go through this site.

Part of finding the right strategies for you is to learn more about yourself and what works and doesn’t work for you. In the context of this, you should know which type of body category you fall into. Let’s have a look at different body types.

Somatotypes Affect Losing WeightYou fall into one of three body types, called somatotypes. You are either an Ectomorph, an Endomorph, or a Mesomorph.

An Ectomorph has an extremely high BMR naturally, and burns calories, and hence fat very quickly. They are usually slight and finely boned individuals. They have tremendous difficulty gaining weight and find it extremely hard to form large muscles. They tend to have a short upper body, long arms and legs, long narrow feet and hands. They store no fat, and have long thin muscles.

An Endomorph is a fat retainer. An endomorph finds it easy to put on weight (and muscle) but finds it tough to lose weight. Naturally, they are large boned, and can be obese. They have a roundish face, short neck, wide hips and as already mentioned, store fat easily.

A Mesomorph is a genetically gifted individual because they tend to have the best of both worlds. They are lean, muscular, athletic types. They have a broad chest, long torso, solid structure and are natural athletes. They find it easy to lose weight and gain weight (to build muscle). When they do work out, muscle growth and toning comes to them rapidly, and much more easily than say, Ectomorphs. They also do not store fat as easily as Endomorphs.

Generally speaking, most people are a mixture of all three somatotypes but are primarily one type. If you are on an exercise program, think about what category you’d fit in at a time when you weren’t exercising regularly.

Now after reading that, and if you are an Endomorph, you may feel like you got the bad end of the stick. Just remember that genetics can be overcome with the right lifestyle.

Body Composition

Now here is the biggest factor that influences the BMR. And the best thing is: you can control it.

In fact, any disadvantages in all the other factors combined will amount to nothing when you consciously decide to control your body composition. Your body composition simply refers to how your body is made up. What percentage of your overall weight is fat, muscle and so on?

Influencing your body composition comes down, simply, to two factors. What you eat and how you exercise.

But it is, of course, a lot more complicated than that in practice, and you need to have a holistic, healthy weight loss plan based on scientific principles if you want to see permanent changes.

You have to know tips and strategies on what to eat when to eat, how much to eat, how to prepare your meals, where to get your calories from and much more. When it comes to exercise, you have to think about what sort of exercise, how often, at what intensity, for how long and so on.

And you have to know how everything you do influences your metabolism rate, both directly and indirectly. Because if you are not aware of that you might be doing more harm than good. You might be setting yourself to gain more fat than to lose fat (even if you reduce your eating).

It can be complicated, but it if you follow the tips on this website, you’ll have an action plan, no matter what disadvantages you have.

A Few Healthy Weight Loss Tips To Live By

Getting the right information is vital. Without it, there’s no way you can succeed past a few weeks and remain healthy as you transform your body. Bad advice is dangerous for your self-esteem and ultimately your results. You may be excellent at following instructions, but if you the instructions you get are bad, you have no chance of succeeding.

To make sure that you receive the guidance you deserve, we’ve included some guidelines here that are crucial to your success but aren’t as hyped as some of the other areas in the weight loss industry.

Losing Weight With SupplementsThe first thing you should do is commit to a diet program. There are many options. We obviously believe that program should be aligned with the principles in this website, but whatever you pick, stick to it. Too many people never get the results they should because they keep changing their plan. To master losing weight you have to stick to one solid program and give it a committed attempt for at least a couple of weeks before you decide it is not for you.

You’ll learn about your metabolism, what it means, and why it is so important. Then you can learn about how to increase it by focusing on your basal metabolic rate.

You can also discover some specific healthy weight loss tips, and also how to start a plan to lose weight the right way. Most people are obsessed with rapid weight loss because they don’t see the problems associated with it. In fact, the desire for fast weight loss is probably the thing that keeps most people from reaching their goals in the first place.

The main reason people don’t lose weight long term is that they don’t understand the fundamentals of how their body works, and how to lose weight with it. One of the important fundamentals you need to know about is how important water is to your body. A lot of people totally underestimate how something as simple as water makes to how much weight you lose.

Many people I speak to who have tried to lose weight simply run out of steam. In some upcoming posts, you will find useful tips on how to stay motivated on your fat loss journey, and how to record it the right way. If you are having trouble staying motivated, a very powerful technique that you can borrow from elite athletes is visualization.

If you don’t have a problem with motivation, you might want to ensure you are tracking your weight loss correctly. Most people don’t. You see, most people only rely on a weight scale to track their weight loss, yet, it’s not enough. In fact, it can be quite misleading.

To track your weight loss properly, and objectively, we do recommend you use skin fold calipers. There are other measurements you should keep in mind, though. You are going to get feedback during the time you lose weight. How do you use it to your best advantage?

For an answer to this, you will have to wait for our upcoming article on external weight loss measurements. It will help you see the different type of measurements you can use to give your self-worth a boost, and keep you motivated on your journey.