Lose Weight and Tone Up

Tip Summary

A full description of the most effective ways to lose excess fat and tone up.
1. 5 Easy ways to increase metabolism
2. Nutrition to lose weight
3. Everyday life habits

Lose Weight and Tone Up

The modern lifestyle of many people these days is not congruent with the results most people want in life. People are eating poorly, creating bad habits of health, poisoning their bodies and seldom exercising. What this tip will address is the most common problems faced by regular individuals in trying to get the results they want in their physical bodies (ie. losing weight and toning up) and how to overcome these obstacles to get great results.

5 Easy Ways To Increase Metabolism
We have all heard about the magic of the metabolism. It is essentially our bodies energy balance system, energy in must equal energy out. A fast metabolism means your body works quickly to restore energetic harmony so that food is quickly absorbed, used in the right ways (to produce energy or to be stored for later use; fat) and waste is eliminated efficiently. By increasing your metabolic rate, you are making it easier for your body to shed fat and create toned muscle.
1. Drink plenty of water; Water helps to flush out toxins from your system so that they don't 'clog you up'. Your body can thus work more effectively on your vital energy systems.
2. Do A Regular Strength Training Routine; For this I highly recommend going and investing in the services of a personal trainer. You will feel good knowing that you are achieving something good and you never have to worry about anything (except showing up!). You should do at least 1 strength training session per week but generally not more than 2. By increasing the strength of muscles you automatically increase your body's ability to burn fat and you get loads of 'bonus' benefits like coordination, fitness and well-being.
3. Eat Well; Eat enough food! Your body needs a good amount of food (especially for breakfast) otherwise it thinks you are starving to death and begins to store as much fat as possible to prevent you from dying of starvation. Ladies who want to lose weight should eat approximately 1300 calories per day and males should eat around 1800 calories per day. For more information on calories, go to CalorieKing.com or CalorieKing.com.au.
4. Do Huffy Puffy Exercise; Every single day you need to do some exercise. OK, if you are walking around all day it does help, but you still need to get your heart rate up by doing some higher intensity exercise each day for at least 30 minutes. Go for a jog, ride a bike, go swimming or do skipping. There really is no excuse for this. Anyone can do 30 minutes of exercise if they commit themselves and find an exercise that they can do enjoyably.
5. Avoid Alcohol; I know this one is a disappointment for many of you and I am sorry. If you are going to drink alcohol just do it knowing that you will sacrifice your body's health and also your results in getting the body that you want. A little drink here and there is ok (I mean 1 - 2 drinks per week). But if you are not fit to begin with, your body will be much faster in changing if you just stop altogether for at least a few months.

Nutrition To Lose Weight
As mentioned earlier, nutrition is a very important part of losing weight and toning up. You need to be especially aware of what is "good" food and what is "bad" food and what food is "sometimes" food.
We all know what food is good for us, but I will quickly go through a rough guide.
i) Breakfast: Eggs on toast, muesli with yogurt, fruit salad with oats. These are all good examples of breakfast. You need a substantial amount of food in the mornings especially to keep your body going through the day. Otherwise not only will you feel low in energy throughout the day but you will also be telling your body to put on fat.
ii) Lunch: Sandwiches with vegetables and cheese on rye bread, wholemeal pasta, vegetable quiche, fish with salad. Again you want to have a fairly sized portion for lunch time but do not overdo this if you are serious about losing weight.

THE KEY TO SUCCESSFUL NUTRITION FOR WEIGHT LOSS IS EATING FOODS AS CLOSE TO THEIR NATURAL STATE AS POSSIBLE. This means avoid sugar, processed wheats, deep fried foods, chocolate bars and other processed foods.

iii) Dinner: Same as lunch. Have a good sized portion of something that you know will be beneficial to sustaining your good health. You need to learn to mix good carbs with good protein and good fat in every meal.

iv) Snacks: Throughout the day you should eat at least two pieces of fruit and you should 'graze' on nuts, seeds, wholemeal crackers etc. Avoid high sugar items and highly salted foods.

Everyday Life Habits
For successful weight loss (meaning you lose fat and tone up) you need to build habits that are beneficial to your progress. Eat well as often as you can until it becomes habitual, drink as much water as you can each day and exercise regularly. This is where the majority of people fail with weight loss. Just become disciplined, don't 'decide to become disciplined', just do it! Be serious about looking good, feeling great, toning up and losing weight!

For a more comprehensive look at how to lose weight and tone up quickly, look at SexyAbsLab.com.