Fast Weight Loss 4 U

Weight Loss Tips – Lose it fast!

posted on July 31, 2011 in Health, Weight Loss with 0 Comments  

I’m glad you are here. If you want to lose some weight – a little or a lot – this is a great place to be!

I wanted to make sure you read the article Fast Weight Loss – it has some great tips!

Burn Fat Fast and Effectively in One Short Workout

Many people struggle with losing weight, keeping their body fat at their desired percentage and building muscle mass. Countless people turn to long sessions of steady state cardio, hoping to change their appearance by spending hours on the treadmill or cross-trainer. These workouts, however, may not be the most efficient use of your time, or the best way to burn fat. Here are some fitness and exercise tips to workout, improve your health, and succeed in your weight loss goals.

High Intensity Interval Training (HIIT)

This is one of the most effective ways to dramatically alter the look of your body. High Intensity Interval Training consists of short bursts of intense exercise, follows by a period of rest or easy activity. Instead of an hour of slow jogging, why not aim for 8-10 bursts of sprinting, followed by a minute of recovery. While this will be a very challenging exercise routine, it will only last 25-30 minutes, making the best use of your valuable time.

Heart Rate

The point of High Interval Training (HIIT) is to rapidly increase your heart rate. If possible, wear a heart rate monitor for these workouts. Maintain a steady, stable, and relatively low heart rate for the “recovery” intervals, and then aim for 85% of your maximum heart rate during the intense intervals. Wearing a heart rate monitor makes it easy to see how hard you should be working. The higher your heart rate, the more oxygen your body needs to function, and in turn the more calories you expend during the workouts.

Build Muscle

Many traditional steady-state cardiovascular activities like walking, jogging, or cycling do expend calories, but they also deplete your muscle stores. They develop slow-twitch fibers, but not the fast-twitch fibers that are amassed from weight lifting, or rapid movement like sprinting. To maintain your muscle mass and achieve the definition you want in your body, short intervals of hard and intense cardio are ideal. Along with a healthy diet, you can achieve the body you desire.

Burn More Calories

While watching your diet and intake of calories in vital when trying to lose weight, it is also equally important to make the most of your workouts by burning as many calories as possible, in the shortest amount of time. Thanks to the “after burn” of a workout, your body is able to continue burning calories well after you finish stretching, shower, and start to relax. After a slow walk, your body does not continue to need more oxygen or blood than normal, so it returns to a resting state almost immediately. After even just a 20 minute interval session, however, the body requires more oxygen to circulate blood, and support a higher heart rate that will result to burn even more calories.

The best way to burn fat fast and effectively in one short workout is through a physical exercise strategy that alternates between high intensity and low intensity during the week. If you need more facts how to lose weight fast click on http://www.dietsolutioncentral.com

Fast Weight Loss — The Healthiest Fast Weight Loss Plan

In general, fast weight loss is not healthy. The faster you lose weight, the faster you’ll gain it back. Here are the top 5 reasons fast weight loss plans are not healthy…

  1. Diet fast and lose muscle not fat.
  2. Diet fast and lose water not fat.
  3. Diet fast and cause diet shock.
  4. Diet fast and make no lifestyle changes.
  5. Diet fast and fail at long term weight loss.

Fast weight loss impacts your dieting efforts in so many negative ways, it’s hard to imagine how any fast dieting attempts could produce healthy results.

The only thing I can think of is to use a lower goal for your weight loss. At a 5% weight reduction, your health improves, diet shock is minimized, and it’s fast.

So, if planned properly, you can lose weight fast, in shorter time periods focusing on 5% reductions in total body weight.

At first, you will lose mostly muscle and water. But as you progress through each period, more and more fat will burn and less muscle. The way I see it, no matter how many fast weight loss warnings we write about, many of you will try the next one that hits the market. Instead of fighting, I want to work with you and provide you the healthiest yet fastest way to lose weight.

The Healthiest Fast Weight Loss Plan

Slow and consistent, a healthy weight loss plan delivers small successes everyday, building momentum along the way, peaking at the point in time when you reach you’re goal. This is key to dieting success.

Most dieters do the opposite…they experience fast weight loss early, their momentum peaks mid-way, and by the end of the diet, they are completely deflated. With no energy left to carry them into the next stage of weight loss — weight gain prevention — most dieters give up at this point.

My fast weight loss plan avoids the deflation and lack of motivation at the end of the diet because it evenly spreads the weight loss over 6 weeks. When do most dieters lose the most weight? Weeks 1-3. On my plan? Weeks 2-5.

No, these results are not from a good rigorous clinical study. Instead, they are my own observation of several patients I follow in Dallas.

Healthy Fast Weight Loss Steps

  1. Week One, Part One — drink a protein shake supplement everyday. Do not change anything else. Drink a protein shake that’s a 50:50 mix of whey to casein proteins. The best time to drink the shake depends on your physical activities. Since most bodybuilders know what to do, I suggest for the rest of us, a protein shake between breakfast and lunch or between lunch and dinner. The time you choose depends on when you have the longest period of fasting. For me, it’s between lunch and dinner, so my shake comes around 3pm. Week One, Part Two — Start an exercise program, with the first week involving nothing but stretching major muscle groups. Stretching increases the tonal stimulation to muscles (tone) causing them to burn more calories at rest. Plus it protects against injuries. The second week start some form of low impact aerobics…walking! Walk for 40 minutes everyday.
  2. Week Two — Start dieting by replacing 1/2 of a meal with the same protein shake from last week. Do this for 1 week.
  3. Week Three — Replace one whole meal with a protein shake. Change the mixture of the shake to 60% whey and 40% casein proteins. For most people, this comes out to about a 500 calorie reduction.
  4. Week Four — Reduce caloric intake by another 250 calories. I suggest adding a second protein shake, made up of the same 60:40 mix and use it to replace 1/2 of a another meal. Record the amount of weight you’re losing. Never let it reach a rate of more than 4 pounds per week (that’s double what I normally recommend).
  5. Week Five — Repeat week four.
  6. Week Six — Add back the last 250 calories you dropped and stop drinking the second shake.

End Result — 12 to 18 pounds of average weight loss. The exact amount depends on many factors including exercise.

Fast Weight Loss Summary

Don’t do it. Fast weight loss inevitably will lead to future weight gain. Just don’t do it. But, if you do, at least follow my steps, the healthiest steps to fast weight loss.

To Healthy Living!

Michael A. Smith, MD

Chief Medical Consultant

Dr. Smith is the Chief Medical Consultant for the Diet Basics Website. His medical experience includes Radiology, Internal Medicine, and Preventative Medicine. He trained at the University of Texas, Southwestern Medical School for all post-graduate years, 7 in total. His most memorable experience was training under Drs. Michael Brown and Joseph Goldstein, the Nobel Laureates in Medicine for their pioneering work in fat and cholesterol metabolism. Please visit Dr Smith’s website at, Diet Basics.

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