For many of us the protein we consume in our diets is sufficient for our day to day activities. However, those of us who are trying to gain muscle mass place additional strain on our muscles through regular weight training and therefore require an increased amount of protein to make our muscles grow. Protein supplements are a quick, convenient source of protein and an effective way to build muscle mass. In this article I discuss the various types of protein supplements available and the key considerations that should be made before purchasing.

Many believe that carbohydrates are the most important food group. Carbohydrates provide us with energy and allow the body to carry out its normal functions. However, we should not neglect the significance of protein which helps build the body and repairs muscles. For those who are training to gain muscle mass protein is a very useful supplement. Why? Because the protein we take in through our diets is often not enough to compensate for the excess wear and tear of the muscles caused by weight training. The body requires this extra protein to repair the muscles and if it does not get it these muscles will not be repaired properly. In the worst cases the body will even start to burn existing muscle to get the extra energy it requires.

Even those who are looking to lose weight may want to consider using protein supplements because protein has been associated with a temporary boost in metabolism (Boost your Metabolism - MSNBC) and can also suppress your appetite (High Protein Foods Suppress Appetite - Daily Mail). Protein supplements can also be useful if you are looking to tone your existing muscles as part of a training routine.

There are hundreds of varieties and types of protein supplements available. The first thing you need to consider which protein supplement you purchase is to think about what your goals are. Are you trying to burn fat? Do you want to tone your muscles? Is your aim to build some serious size? The type of protein supplement you require will depend upon your answers to these questions. It is advisable to consult your personal trainer and/or dietician before making such a decision. If you outline your goals to them they should be able to help you make a more informed choice. Below I have outlined some of the more popular types of protein available:

1) WHEY PROTEIN:- Whey protein is formed from milk protein and is considered natural because of this. It is believed to be more efficient than other types of protein because it provides the highest value of branch chain amino acids (which are required for muscle building). Whey protein also helps the body build amino acids with the concentration and makeup of amino acid builders in whey protein believed to be most suitable for the needs and requirements of bodybuilders. Whey protein is relatively easy to digest and is usually consumed after a workout for an instant fix of protein. The main limitation of whey protein is that it is absorbed very quickly and only is only effective for a short period after consumption.

2) MISCELLAR CASEIN:- Micellar casein (sometimes just referred to as casein) is a relatively rich protein which is difficult to digest. It allows amino acid elevations for up to 7 hours after consumption which is much longer than whey protein allows. It is usually consumed on days when you do not work out or just before bed to ensure that your body has an extended supply of protein available. The main limitation of micellar casein is that it takes longer to absorb so is not suitable when an instant fix of protein is needed.

3) EGG AND SOY PROTEIN:- Egg and soy are also rich sources of protein that can be processed into supplements. Like with whey protein they are made from mostly natural ingredients. Although they are not as rich as micellar casein they are easier to digest. Egg and soy protein supplements are usually taken by people who are focussing on toning up.

All the proteins mentioned in this article can be purchased in shake, bar and powder form. You can buy protein supplements from shops that specialise in dietary supplements, your local gym, certain department stores and online. Protein can be a really effective supplement if your goals are to gain muscle mass, tone up or even burn fat. Speak to your personal trainer and/or dietician and they should be able to find the right protein for you.

Proteins are required for the normal functioning of cells in your body. You should be consuming solid protein as part of your daily diet and perhaps protein shakes too. In this article I discuss the importance of protein in greater detail.

Protein is created when amino acids are joined together by peptide bonds. The way the amino acids are sequenced is decided by your genetic code. Proteins are essential for a number of functions in your body such as; metabolism, cell signalling, the immune system, cell adhesion and cell cycle. When proteins enter the body they are broken down into amino acids during the digestion process. These amino acids are then used in areas of the body where they are needed.

Most people associate protein with animal products but a carefully planned vegetarian diet can be rich in proteins too. Below I have outlined some vegetarian and non-vegetarian sources of protein and also discussed the possibility of using protein shakes:

1) VEGETARIAN SOURCES OF PROTEIN:- Protein is lacking in quite a lot of vegetarian foods. However, there are certain vegetarian foods that are rich in protein such as nuts and seeds (including ground nut, cashews and almonds) and soy products (including milk, yoghurt and tofu). It is particularly important for vegetarians to make sure that they find a rich source of protein because this is an area of the diet that they often neglect.

2) NON-VEGETARIAN SOURCES OF PROTEIN:- Protein is a lot easier to find in non-vegetarian foods. Foods which contain protein include; eggs, fish, chicken, meat and milk. Although as a non-vegetarian it is a lot easier to get high protein foods, you should still make sure that you are consuming the recommended levels of protein with your meals.

3) PROTEIN SHAKES:- Athletes and bodybuilders require additional protein to supplement their diets and training efforts. People who are not overly active will use the normal amount of protein supplied in their diets to perform bodily functions. However, people who are highly active (such as athletes and bodybuilders) subject their muscles to an increased level of wear and tear and therefore require additional protein to recover properly. Protein shakes are a quick, convenient way to get this extra protein.

People may also wish to take protein shakes as part of a weight loss diet. Studies have shown that protein can temporarily boost your metabolism (Boost your Metabolism - MSNBC) and can suppress your appetite (High Protein Foods Suppress Appetite - The Daily Mail). When taking protein shakes it is advisable to limit your intake to a maximum of two servings per day. Increasing your protein intake is OK but excessive consumption of protein can have an adverse effect on your body and your health.

So now you know where to get protein you may be wondering how much is needed? The recommended daily allowances of protein vary based on age and gender, but the following recommended protein intake table gives you a good indication. If you are getting approximately the RDA for protein then you have nothing to worry about. If not this is an issue you need to address. Why? Because apart from the reasons discussed above protein also performs important functions in both children and adults:

1) CHILDREN:- Protein should be a significant component of a child’s diet when they are growing up. As discussed above it is essential for the growth and functioning of cells. This is particularly important for children as they are still growing and developing and so require protein for;
- The building and growth of muscles.
- The support and growth of skin and bones.
- Maintaining healthy eyes and vision.
- Maintaining the immune system (which is extremely important in young children).

Without sufficient protein a child’s growth and development can be hindered. You therefore need to make sure your child is getting the required levels of protein in each meal.

2) ADULTS:- As you age your need for protein does not dwindle. Your body will be subject to constant wear and tear during daily life and protein allows it to be repaired. Proteins are also important for the natural functioning of the body because they transmit nerve impulses. Therefore, you must not neglect proteins just because you are a fully developed adult.

In conclusion, protein is one of the body’s essential building blocks. It is important that you get the RDA of protein throughout your life, from childhood to adulthood. Whether you are vegetarian or not, you should be find adequate sources of protein to meet the recommended levels. With the wide availability of protein shakes available you really have no excuse. However, whilst not consuming enough protein is an issue do not fall into the trap of absorbing too much protein. This can ultimately be just as damaging. As with most areas of your diet – balance is the key.

The neck consists of at least nine muscles, each of which play different roles in the movement of the neck. It is one of the most versatile muscles in the body with some of the muscles allowing the head and neck to rotate, yaw and demonstrate roll and pitch. This is known as the “three degrees of freedom”. In this article I discuss the benefits of training your neck muscles and outline a number of ways that you can build your neck muscles.

Many people are unaware of how to build their neck muscles and often neglect it in their weight training routines. Even some professional athletes fail to train their neck muscles. Indeed, neck injuries are common in high contact sports and the level of neck injuries could be reduced if the athletes involved were taught how to build their neck muscles properly. Neglecting the neck muscles can also lead to an imbalance being formed around your shoulder and back area sometimes giving you a hunched look. Therefore, it makes sense to make your neck muscles part of your overall weight training routine.

Apart from reduced injury, building your neck muscles can also improve your overall performance in sports and give your body a better overall look. Below I have outlined some top tips to help build your neck muscles:

1) WARM UP:- Before starting to work your neck muscles it is very important to warm up properly. The neck is one muscle you do not want to injure. To begin your warm up lightly rotate the neck from side to side. Do not make full revolutions as this is not good for the neck.

2) LIGHT HAND RESISTANCE:- When you begin the actual workout, light resistance against the hand is a good idea. Using heavy resistance to train your neck is not a good idea as the neck contains many nerves that you do not want to get pinched. It is also unnecessary because the neck can benefit from just a few, simple, light workouts.

3) NECK HARNESS:- A neck harness is another useful way to build your neck muscles. They can be purchased for a reasonable price online.

4) SPECIALISED GYM EQUIPMENT:- This equipment is quite difficult to find because it is primarily used by physiotherapists to help those recovering from neck and back injuries. However, if you are lucky enough to find a gym which has such equipment it is useful way to diversify your neck training routine.

I hope this article has outlined the importance of building your neck muscles. This training does not have to be intensive. A light workout using your hands as resistance will do just fine. When training be aware that the neck can be easily injured so you should consult a qualified instructor before you begin. However, whatever you do make sure that you do not neglect the neck.

Many people find losing weight a very difficult task. They struggle to drop the pounds, then when they eventually achieve this they struggle even more to keep the weight off. As I have mentioned previously, regular exercise and healthy, well planned meals are the best tools for achieving your weight loss goals in the long term.

To begin any weight loss plan you first need to calculate how many calories per day are required to maintain your ideal weight. A quick way to work this out is take your ideal weight and multiply it by 12 if you are female and 14 if you are male. So if your target weight is 150lbs then you will need to consume approximately 1800 calories if you are female and approximately 2100 calories if you are male. Alternatively, you can try this Basal Metabolic Rate (BMR) Calculator.

Then you need to break down these calories into several small meals to be eaten throughout the day. This is because your body will store less fat if you are eating regular, small portions as it knows that more food will be coming soon. At first you will have to count the calories every day and make sure that the calories in all these meals do not exceed the calories required for your target weight. However, it will not take long for you to start memorising calories instinctively and soon you will be able to look at a dish and know the correct portion size and roughly how many calories are in it without the need for counting.

As you start paying more attention to the calories you put into your body you will start to learn more about nutrition. Why? Because you will want to be getting as much nutrition as possible out of the reduced amount of calories you are consuming. The technical term for this is Calorie Restriction with Optimal Nutrition (CRON) and it has a number of health benefits which you can read all about at The Calorie Restriction Society.

By following the above advice you will lose weight gradually until you reach your ideal weight. Once you are there you will be able to maintain this weight provided you stick with the same meals and daily calories as before. Here are some final quick tips to help you:

1) FOLLOW A SOLID PLAN:- One of the best weight loss tools is a strong plan which you stick too. It is much easier to focus when you have a step by step plan written down rather than having no plan and being unsure of yourself.

2) SET A TARGET GOAL:- Wanting to lose weight is quite different from actually taking the action to accomplish weight loss. You need to set more specific, realistic targets and meet them. For example, lose 5lbs by the end of the week, lose 30lb by the end of the month.

3) DISCIPLINE:- It is very easy to become lazy but you will fail if this happens. Keep looking at your targets every day and make sure you achieve them, even on the days you do not feel like it.

There you have it. Once you know how to lose weight by reducing your daily caloric intake you just need three things; a solid plan, target goals and discipline. Simple really.

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If you enjoyed this article and want to learn more about losing weight you may wish to read Top Secret Fat Loss. In this ebook Dr Suzanne Gudakunst offers her unusual and unique approach to losing weight.

Many experts agree that the most difficult part of weight loss is getting through the first few weeks. This is the time when you are still adjusting to your new healthy lifestyle. You will experience hunger pangs and your stomach may growl to tell you that it wants food. To get through these difficult few weeks some people may turn to appetite suppressants. In this article I discuss one of the more popular appetite suppressants – Bontril Slow Release (SR).

Bontril SR is not available over the counter so you will need a doctor’s prescription before you start taking the drug. Therefore, your fist port of call is to visit your local doctor and check if Bontril SR is suitable for you. If you are taking anti depressants, if you have type 2 diabetes or if you have high blood pressure Bontril SR may not be right for you. You may even be allergic to the drug. Your doctor is the only person who will be able to tell you one way or the other. If you cannot take Bontril SR they may be able to prescribe you a similar drug depending on your individual health conditions.

So now you know how to get Bontril SR let’s move on to discuss the drug itself. It is important that you know Bontril SR is not a magic weight loss pill. In the long term, you will still need to combine a healthy, well planned diet with regular exercise to burn fat. Bontril SR will reduce your hunger cravings and suppress your appetite, making the weight loss process more manageable. However, it will not help you burn fat. You cannot take Bontril SR as a substitute for exercising and healthy eating. You should only take the drug if you are having serious difficulties resisting your cravings for food.

Like many drugs, Bontril SR does have short term side effects which may or may not affect you. These can include; blurred vision, constipation, diarrhoea, dizziness, dry mouth, headaches and trouble sleeping. More severe side effects can include; severe allergic reaction, stomach pain and unusual behaviour. If any of the short term side effects persist or you are subject to any of the more severe side effects you must stop taking the drug and call your doctor immediately.

The first few weeks on any weight loss program can be difficult. Different people will cope with the hunger cravings in different ways. Some people will be able to ignore them and get on with their diet but others will need additional help to suppress their appetite. Bontril SR can provide you with that help but it is not a complete solution and may not even be suitable for you. The best solution is to go and discuss your weight loss goals with your doctor. They will be able to decide whether Bontril SR is the best option for you.

Fad diets undoubtedly get results. As a result they are very popular in the media with multiple adverts claiming that you can lose lots of weight in a matter of day with their special plan. However, in many cases the majority of the weight lost (up to 90%) on fad diets is water weight and this remains a short term solution. Why? Because when you rehydrate you will gain most of the weight back. If you do not rehydrate you will be putting your health in serious jeopardy.

Certain fad diets are not crash diets but instead are over hyped ‘media diets’ which often exaggerate the effectiveness of their product. These diets are usually popular for a short period and the inventor will profit from their ideas and the associated products. Although they are over hyped, these types of fad diets often contain good nutrition plans that can assist you in losing weight. So what is the catch? In most cases you can get these ‘media diets’ from your doctor without shelling out all your hard earned cash.

As you can gather I do not believe fad diets are an effective way to lose weight. In this article I outline five reasons why fad diets are bad for you:

1) MOST FAD DIETS REQUIRE YOU TO EAT ONE FOOD TYPE ONLY:- Most of these diets will claim that you can lose weight quickly and easily if you just eat fruit, just eat meat, just drink soup etc. In doing this you are missing out on all the nutritional benefits of a well balanced diet. You may even have to take certain supplements to compensate e.g. fiber or protein supplements. Sticking to these diets in the long term is not good for your body and nutritional deficiencies will develop.

2) YOU WILL NOT ENJOY YOUR MEALS WITH FAD DIETS:- When you begin you might be thinking “Great. I can eat my favourite food all day long.” This feeling will not last and the same food will get boring very quickly. Even with fad diets that do not involve just one type of food, the meal plans are often very restrictive and bland. As you become more and more disappointed with your meals you will start to crave other foods continuously. If you have the willpower to resist these cravings you will become increasingly bored with what you are eating. If you do not have the willpower to resist you will feel guilty for breaking the diet plan. Either way you will not feel good about yourself by participating in these types of diet.

3) MOST FAD DIETS DO NOT MEET THE AMERICAN HEART ASSOCIATION’S RECOMMENDATIONS:- The American Heart association has outlined recommended levels of fat in specific diets. However, many fad diets do not follow these recommendations. For example, certain plans are high fat, low carbohydrate diets. They are meant to be followed for a short period of time. But what if you do not achieve your goals in that period? You can stick with the diet and risk heart disease or drop the diet and most likely gain the weight that you lost. Either way you will not achieve a positive outcome.

4) MOST FAD DIETS IGNORE FRUITS AND VEGETABLES:- Most fad diets do not incorporate the recommended five servings of fruit and vegetables into your weight loss plans. By missing out on your fruit and vegetables you are removing a lot of essential vitamins and minerals from your diet.

5) PERMANENT CHANGES ARE NEEDED FOR LONG-TERM WEIGHT LOSS:- Fad diets are only temporary solutions. Once you reach the target weight you are likely to revert to your normal eating habits and then regain the weight you lost. Then you will go back on the fad diet to lose the weight again and the cycle continues. This yo yo dieting can be more damaging to your self esteem than if you had stayed overweight because you see yourself gaining the weight time after time. Plus, your weight going up and down rapidly is not good for your body or your health.

Fad diets will help you lose weight but they are not the best solution. They are often temporary, unhealthy fixes. In the long term they do not help you lose weight but can damage your overall health and self esteem. The tried and tested solution of regular exercise combined with a healthy, balanced diet is the best way to achieve and maintain long term weight loss. Don’t believe me? Go and see your dietitian or doctor and see what they tell you. Ignore the media hype and stick with what really works.

To gain muscle mass you will need to make changes to both your diet and exercise routine. You will need to consume a high protein diet and stick diligently to a specific training routine. It will take a lot of hours in the gym and a lot of the right foods but if you persist you will gain muscle mass. In this article I discuss a six distinct factors which will affect your muscle building efforts:

1) FREE WEIGHTS VS MACHINES:- Free weights and weight machines can both be used to train almost every muscle in your body. However, free weights are much more effective because they bring secondary muscles into action meaning you train additional muscles by using them. For example, if you use the shoulder press machine it is completely controlled when it goes up and down so you isolate very specific muscles when using it. However, if you do a shoulder press with the dumbells your range of motion is not restricted. You have to use additional muscles to balance the weights as you perform the exercise and new muscles are used because your range of motion is greater than that of a machine.

2) EXERCISE ROUTINE:- Most gyms have standardised exercise routines that you can follow. However, for weight gain a more individual training program is required. You should get a trainer at the gym and consult with them to assess your body type. With most people one area of the body will require additional attention. For example, if you have small biceps, you should do more weight training on your biceps compared with your triceps. This will allow your body to grow proportionately as you gain muscle mass.

Also, different people react differently to certain exercises. You might find that you gain lots of chest muscle from doing the chest press but struggle to pack weight on your biceps. Your friend might be exactly the opposite and build their biceps quickly whilst struggling to bulk up their chest. You will need to experiment under the supervision of your trainer until you find what suits you best and yields the best results. Once you have discovered the areas best exercises for you and the areas of your body that require extra attention, write them down and create your very own, personal exercise routine.

3) REPETITIONS AND SETS:- To gain muscle mass you have to follow very specific guidelines when performing exercise repetitions. The general rule is; very low reps (i.e. just 1 or 2) build strength, low reps help you gain muscle mass and high repetitions help you tone your muscles. Different people have different opinions on how many repetitions are the best for building muscle but I have found between 8-12 repetitions for each exercise to be effective. You should look to perform 3-4 sets of each exercise, so for example a typical chest day might look like:

- Dumbell Chest Press (4 sets with each set consisting of 8 repetitions).

- Barbell Chest Press (4 sets with each set consisting of 8 repetitions).

- Incline Dumbell Chest Press (4 sets with each set consisting of 8 repetitions).

- Decline Barbell Chest Press (4 sets with each set consisting of 8 repetitions).

- Dumbell Flyes (4 sets with each set consisting of 8 repetitions).

You should be struggling to do all the repetitions for each set. If you can do more than 12 then this is a sign that you need to increase the weight you are lifting. When performing the repetitions make sure that you are slow and deliberate to ensure that you are fully working all the muscles involved. Rushing will only lead to you not doing the exercise properly and not realising the full benefits of your training.

4) OVER TRAINING:- Above I have outlined the most effective ways to train if you are trying to gain muscle mass. However, this does not mean you can just take this advice and go all out. Training too much can be detrimental to your muscle building efforts and can be very dangerous. To ensure that you do not over train split your weight lifting routine into three or four specific days. For example:

- Monday = Chest and Triceps.

- Wednesday = Back and Forearms.

- Thursday = Legs.

- Friday = Shoulders and Biceps.

On the other days you should rest. A little cardiovascular exercise is OK on your rest days but no heavy weight training. By having rest days you will avoid over training and give your muscles time to rest, repair and grow. It may also be a good idea to limit each weight training session to under 2 hours and take a whole week off from training every 6-8 weeks.

5) DIET:- To gain muscle mass you need to be eating a high protein diet. Meats are a key factor in a high protein diet because they are rich in protein and help build muscle mass. It is advisable to stick mainly to lean meats (e.g. Chicken breast, white fish) so that you do not take in too much excess fat, but a little red meat also has its benefits when trying to build muscle mass. If you feel that you cannot get enough protein through your diet then you may want to consider protein powders. These are a convenient way to get additional protein in liquid form and used by the majority of bodybuilders.

You also need to increase your overall caloric intake. This might mean that you gain fat as well as muscle but this is not necessarily a bad thing. Additional fat stores means that you will have extra energy and calories to lift heavier weights and gain muscle mass. Once you reach your desired muscle weight you can always change to a fat burning diet for a short period until you reach a happy medium.

6) NUMBER OF MEALS:- If you are eating to gain muscle it is recommended that you increase your number of daily meals to 5 or 6. By eating more regularly you can saturate your body with amino acids and glycogen (gained from carbohydrates and proteins) and ensure that your body does not enter starvation mode (whereby it would start burning muscle tissues).

I hope this article has outlined what you need to consider if you are trying to gain muscle mass. Diet and exercise will determine the amount of muscle you gain but if you do not have accurate information on these topics your muscle building efforts will be frugal. Read the article again then remember this simple sentence; Train Right - Eat Right – Gain Muscle Mass.

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If you enjoyed this article and want to learn more about building muscle mass I recommend Vince DelMonte’s No Nonsense Muscle Building program. In this program Vince (a professional Fitness Coach and contributor to Men’s Fitness Magazine) outlines how to gain muscle quickly and naturally.

Bodyweight training is one of the most effective ways to burn fat and build muscle. When our weight gets to a certain level many of us decide that we need to join the gym or purchase training equipment. However, it is actually possible to train using your own bodyweight and achieve similar results. Many people neglect the potential of bodyweight training and in this article I intend to change that and make you aware of the benefits bodyweight training has to offer.

Bodyweight training can help improve your physique by starting with as little as 15-20 minutes work a day. As you get used to the training you should allocate more time which will in turn yield more impressive results. To ensure that you are getting adequate training time you need to make bodyweight training part of your daily schedule. Maybe you could get out of bed 20 minutes earlier or perhaps you could watch TV for 20 minutes less each day. As your bodyweight training progresses you should be able to come up with more creative ways to fit in your training times. If the appearance of your body is important to you then you will always be able to find the time. Stick with it, do it every day and you will begin to notice surprising results.

One of the main concerns with bodyweight training is the frequency with which you exercise. Many people think that you should exercise 3-4 times a week or every other day. This is partially true. Bodybuilders who participate in high intensity, high volume workouts require the additional rest between training and therefore should only train 3-4 times a week. However, bodyweight training is much less intensive. If you train for 15-20 minutes each day you will have a significant 1,420-1,425 minutes to recover. This is plenty of time. Plus, your overall training time for the week will be between 2-4 hours – a reduction compared with the time you would spend in 3-4 sessions at the gym.

So now that I have introduced you to bodyweight training and its benefits you are probably wondering what do I actually do? Well there are plenty of exercises you can do but I’ve outlined one of my favourites below:

THE BURPEE CHIN UP COMBO:

- To begin stand under a chin up bar (if you do not currently own one adjustable chin up bars can be purchased very cheaply on eBay or from the majority of department stores).

- Slowly squat down, bending your knees and keeping your back straight.

- Place your hands on the floor in front of you.

- Kick back with your feet so that you are in a push up position.

- Do a push up.

- Jump your feet back under your chest and stand up rapidly.

- Grab the chin up bar with your palms facing towards you.

- Do a chin up.

- Squat back down and repeat.

Try and keep this up for 15 minutes and you will quickly realise how tough bodyweight training can be. If you do this exercise every morning you will start to notice changes within the week. It will help you burn fat and build muscle in a very short space of time.

Bodyweight training has almost limitless possibilities. It does not stop at this one exercise. If you check out this Bodyweight Training Forum there are lots of great bodyweight training discussions happening which contain plenty of advice and exercises that you can use in your own routine. To progress with your bodyweight training set a feasible goal for each week. Once you achieve it set a new one for the next week. As long as you put in the effort you can burn fat and build muscle without attending the gym.

Being fat can have a number of negative effects. Not only does it impede your health but it can also leave you open to personal insult and impede your performance in a number of activities including sports. Ultimately, being fat has an adverse effect on your life and can often stop you reaching your full potential. In this article I outline how you can burn body fat by focussing on three key areas of your diet; Daily Caloric Intake, Unhealthy Foods and Meal Plans.

1) DAILY CALORIC INTAKE:- Before you start burning any fat you need to start monitoring how many calories you are consuming each day. If you do not keep a daily check on how many calories are in the foods that you are eating you could be negating the effects of any additional exercise you do. Why? Because you may be unwittingly consuming the additional calories that you burn when exercising. For example, you may be going for a jog each day but also eating an extra chocolate bar and packet of crisps without realising. Therefore, you need to write down the foods you eat every day during the course of a week, work out the total calories and then determine your average daily caloric intake. After you have calculated this you then need to make sure that you stick to this even when you are doing additional exercise. This will ensure that you are burning more calories than you consume and ultimately that you burn body fat.

2) UNHEALTHY FOOD:- Apart from monitoring your daily caloric intake it is also useful to identify unhealthy foods in your diet and then replace them with a healthier option or remove them completely. Drinks are a particular area where unhealthy options can really pile on the calories. For example if you buy a tall latte each morning from your local coffee shop guess how many calories it can contain? Between 200 and 500. That’s 200-500 calories on a drink that can easily be substituted with a zero calorie glass of water, a zero calorie black coffee or a 5-10 calorie milky coffee (depending on the type of milk used). Carbonated drinks are another source of empty calories that can easily be substituted with a drink of water. Dressings and condiments also add unwanted calories to a potentially healthy meal. Salad dressing is one of the main sources of fat in the average American woman’s diet so make sure you check the calories and always choose the low calorie option. There are many other areas of your diet I could discuss but overall you need to keep an eye on the nutritional information of everything you eat and pay particular attention to your consumption of saturated fats and empty calories.

3) PLANNING YOUR MEALS:- By taking the time to plan and know what you are eating in advance you can prepare healthier, low fat, low calorie meals. Although this will take a little extra time, if you want to burn body fat it is a much better option than going for quick and easy takeaways. To create a menu containing both healthy and tasty meals you are likely to need some assistance. Check online recipe websites, weight loss forums, recipe books (and hopefully this blog in the future) to get some inspiration. Once you have chosen your new healthy menu make sure that it contains less calories than your old diet, otherwise your new meal plan will not help you burn body fat. Also try to stick to your new menu as much as possible. It is OK to have pizza or a burger sometimes but the point of planning your meals in advance is to avoid the temptation of unhealthy food.

In conclusion, looking at these three core dietary areas and making the suggested changes can really help you burn body fat. All you have to do is determine your average daily caloric intake, then reduce it by removing unhealthy foods and preparing more healthy meals. Simple really - reduce the number of calories going in and increase the amount of body fat that you burn.

Hello Everyone,

I hope your enjoying the Free Fitness Tips Blog and the Free Fitness Tips Email Course (if not sign up using the form at the top right corner of this blog). Hopefully with this information you can make 2008 the year you achieve your fitness goals.

Anyway as you can probably guess from the title I’m making this post to announce the Free Fitness Tips Squidoo Lens. I’ve already created the Free Fitness Tips Website, the Free Fitness Tips Blog and the Free Fitness Tips Email Course and squidoo lenses seem to be all the rage at the moment so I thought I’d try my hand at it. If you’ve never heard of squidoo before let me explain it a little further (even though I’m no expert myself). Squidoo is a website which lets you create your own lens (a personal page similar to a blog) on any topic you desire. The Free Fitness Tips Squidoo Lens contains a summary of most of the information on this blog plus links to other fitness resources and some great fitness products. In the future I plan to add more to the lens, including videos and polls, and I will keep you updated on how the lens develops. Anyway, check it out and let me know what you think by posting a comment here on the blog or by posting one on the lens.

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