Exercise, Good Nutrition, Supplementation = Fat Loss

We know here at LIVE that exercise is the most effective method for instantly boosting metabolism. When weight loss is desired, combining exercise, proper diet and use of appropriate supplements naturally leads to maximum metabolic efficiency and the greatestg chance of results.

Both are absolutely essential. Effective diet which can include supplement intake should be your No. 1 priority. Here's why: Both your ability to exercise and your exercise results will naturally accelerate in the presence of proper nutrition. We tell the people that we are wokring with the 75% of your success will come from the nutrition side. Without proper diet, you won't be able to effectively access energy stores, nor will you be able replace nutrients lost during exercise. When that happens, metabolism declines. We have wonderful fat loss aids here at LIVE, like Yellow Subs, and we want you to take them when you are giving your body the best opportunity for results!

We deal with a lot of people who go to the gym almost religiously. Often, they spend hours working out, and still, over the course of months, they show little or no progress. Every day, they are there huffing and puffing - but they're still overweight in spite of their efforts. We also know people who work out far less and make amazing progress, and still others who maintain a healthy, lean look without even trying. Again, it can come down to the effective use of good diet with that exercise and the use of supplements that ensure the optimal delivery of nutrients for the goal, like Leukic by Muscletech.

Naturally, genetics are a key factor. But so is metabolism, and metabolism is inherently dependent on how you treat your body. If you attempt to exercise intensively without supporting your body's nutritional needs, you won't get very far.

Rest and relaxation, too, are every bit as important as action. Remember that under chronic stress or exhaustion, your body's nervous system (and thus your metabolism) suffers. Avoid compulsively long daily exercise routines. Instead, vary your workouts, including short, intense training sessions in the mix.

Many popular health gurus recommend moderate exercise, such as walking or gardening, as the best solution. Their reasoning is that moderate exercise puts less pressure on the body and the heart. Certainly, gentle exercise is good for you, and it results in less oxidation and fewer free radicals than intensive exercise, but it also limits the challenges you can approach and the level of fitness you can achieve.

I believe the best way to exercise is by providing your body with intense stimuli to which it will naturally adapt. Our body has the wisdom to adjust to physical strain by getting stronger and tougher. Through this adaptative process, the body improves it's own metabolic state.

Intense and short exercise intervals are also effective in pumping blood and oxygen to the entire body. Maximum oxygenation helps rejuvenate all body tissues and, again, this helps boost overall metabolism. A great Supplement that we sell that is perfect to help with short, intense bursts of energy is Cold fusion EX by LG Sciences.

If you haven't been exercising regularly and strenuously, don't try to force yourself to exercise with maximum intensity straight out of the gate. Instead, follow a constructive exercise routine in which you gradually increase intensity over a period of weeks or months. This is where the use of an online personal trainer comes into play.

Nourish your body, exercise intensely and get enough rest, and you can quickly reach a state of maximum metabolic efficiency. In this state, your body will efficiently burn body fat as fuel. Its base level of energy utilization will accelerate, and gradually, this will cause your body to naturally redesign itself.

When you reach maximum metabolic efficiency, you are literally re-creating yourself - at a cellular level - on an ongoing basis. Just because you weren't born with a super-fast metabolism doesn't mean you can't possess one. And just because you are carting around extra fat right now doesn't mean you have to keep it forever.

If you want to live in a young, vigorous, lean body, just give your body what it needs in order to reach a peak metabolic state: Eat well, exercise intensely, get enough rest. Most importantly, get to know your body from the inside out. Enjoy its power, respect its complexity, and it will repay you richly.

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Benefits of Online Personal Trainer

Having an online personal trainer is fast becoming the preferred way to hire a personal trainer. LIVE was designed to offer everything that a person can get at a gym, online. An online personal trainer allows more flexibility with our busy and every changing lifestyles.

Online personal training allows for fitness to be performed on your time while still receiving the professional support and instruction that allows for successful weight loss and fitness performance.

Affordable Price

LIVE offers their online personal trainer programs for less than a gym membership. For only $9.95 you can have your own personal trainer. With the Live Lean program you can interact daily with your own personal trainer for less than one hour with a trainer. The best part, is that all LIVE plans include a dietician as well. You actually get a personal trainer and a dietician at this great value.

Workout from Anywhere

LIVE's online fitness plans can be performed anywhere. They are designed with manual equipment for you to workout at home or take your workouts to the gym. Also, because the workouts are online you can access them when traveling and still get your workout in. The exercises could even be performed in a hotel room!

Descriptive Instruction

People need to know how to do the exercises. Every exercise includes 3-5 photos of a real person performing the exercise, comprehensive description, and real person video with audio. No computer graphics, real people showing you how to perform every exercise. The best part is that the exercises can be downloaded to an IPOD or PDA and be taken with you.

Targeted heart rate training allows for every workout to burn optimal amounts of fat and calories. Never train and work hard with no results. With a specific heart rate zone each workout has a specific goal which challenges your metabolism to improve in the most effective way possible.

Personal Support

The most overlooked aspect of success results is support. Even Tiger Woods, the best golfer in the world, has a coach. So often having a professional coach is too expensive for most people. With online personal training you can have the support necessary to achieve your results at a price you can afford. No one is successful on their own.

When looking for an online personal trainer, important to find a program that offers a complete health, strength, cardio, and nutrition plan. A synergistic blend of the proper health aspects maximizes your ability to achieve your results in the fastest way possible.

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A Fit Body Burns Calories and Loses Weight- Pretty Simple

A common strategy for people trying to lose weight is to focus on calories, so they make calorie burning the biggest aim of all their workouts, with the added goal of being in the "fat burning zone". See our new page on The 7 Steps to New Year's Weight Loss. People often do very long and repetitive cardio sessions — walking or jogging for an hour or more at a relatively low, even level of intensity. But this isn't necessarily the most efficient way to burn off unwanted fat, and it's certainly not the most effective way to achieve and maintain a strong, lean body over time.

To do that, you need to boost your metabolism, which regulates your body's ability to become (and stay) lean. And shifting your metabolism depends on improving your fitness and supporting your goal with good nutrition, which is 70% of your ability to get the results you want.

When your body turns food and oxygen into energy — something it does throughout the day, virtually all day — it burns calories. That process takes place in your cells' mitochondria, which need oxygen to burn those calories efficiently. So the more oxygen your body is capable of processing per minute (a function of your VO2 max — more on that in a moment), the more calories it can grind through on a given day.

In other words, being fit helps your body run more like a finely tuned machine — one that's naturally inclined to eliminate excess weight.

"People who have a higher level of fitness burn more calories even while at rest and asleep," Hyman says. Exact numbers are difficult to nail down because each person's resting metabolic rate is unique (based on muscle mass, age, genetics and even climate). Still, some experts estimate that fit, muscular adults can burn an extra hundred calories or more per day — while at rest.

It's important to note that in the course of their daily activities and workouts, fit adults can and do burn a couple thousand more calories daily than unfit, more sedentary ones.

And here's the beauty of it: Fit people are naturally more inclined toward activity and tend to exert themselves at higher levels. That's because exercise and activities of all kinds become easier as your fitness improves, and even intense levels of exertion become more comfortable. All of which makes calorie-burning activities a much more appealing proposition, thus further increasing active inclinations.

This is what's known as a "benevolent circle" (as opposed to a vicious one) — and the more fit you become, the more you can take advantage of its fat-burning effects.

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Treat Yourself, But Don't Overdo It

Whether you're at the family barbecue, out with friends, or having dinner with colleagues, a time will come when temptation to cheat on your nutrition plan will present itself, and many will give in. I have this conversation with my clients frequently, and since the decision to indulge a little has already been made, I try to give tips for making better choices and still feel like you are treating yourself.

Soda or iced tea, or juice iced tea is regarded as the better choice simply due to the high levels of sugar and the carbonation in soda. Iced tea can certainly have sugar but if you have unsweetened, you can at least regulate how much. An 8oz glass of fruit juice is about 120 cal, 29 carbs and 26 grams of sugar, hardly considered a great alternative. All are bad for your teeth, and if you use lemon in your tea, the acidity can lead to cavities as sugar does in soda. One other note regarding soda, have you ever seen how easily soda takes corrosion off your car battery? Honestly I would choose water.

Alcohol light beer on average carries about 27% less calories than regular beer, with Michelob Ultra and Becks Premiere leading the way at less than 100 calories and 4 carbs. Red and white wine, on a list of over 100 averaged between 80-200 calories per glass. If you love a good mixed drink, keep this in mind if you're trying to watch your weight. A 12oz Margarita is around 680 cal, Pina Colada (650 cal), rum & coke (10oz, 356 cal). Of course the calories really add up when we add appetizers and have a few rounds. A couple drinks and a plate of potato skins may add up to your entire daily calorie allowance!

Eating out. Hmmm, way too many choices to be made here. But here are a few ideas for when you're out to dinner. Choose grilled when you can and ask for your meat to be prepared without oil or butter. Try losing the bun of your burger. And use mustard instead of mayo or special sauce. Mustard can add virtually no calories to your meal. Order salad dressing on the side, shy away from thick creamy dressings. Have ½ your meal wrapped to go before you're served. Choose a side of veggies rather than fries.

Don't forget dessert. This being my favorite category of food, sometimes it's hard avoiding overindulgence and still feel like I'm having a treat. So the only suggestion I will make in regards to dessert is choose whatever you like, but have a small portion. A few bites to satisfy our craving shouldn't hurt, overindulgence will. Maybe share that slice of pie with a friend.

Making the choice to eat healthier doesn't have to feel like you are being squeezed with restriction. A quality nutrition plan can include a day to relax and eat what you want. Sometimes, like on our cheat day, we can make healthy choices and still feel like we are treating ourselves.

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How to Transition to a Healthier Lifestyle: Common Obstacles and Tips on Overcoming Them

Making a lifestyle change in your nutrition (I hate the word "DIET") can be overwhelming at first. The prospect of making this type of change in your eating habits can seem more difficult if you are a bit of a social butterfly. Never fear! Below are just a few "arguments" I've heard people make about why they find it difficult to stick with their decision to maintain a healthier eating lifestyle. Do you see yourself in one of these examples? Check out my response and some suggestions on how you might choose to overcome these obstacles.

"There weren't any healthy choices available": Dining out can be quite tricky, but it's not impossible! Most restaurants are starting to offer healthy choice menus. But if you are unfortunate enough to land somewhere that doesn't offer these choices, take a close look at the menu and "make" a healthy meal! Do you see grilled chicken or fish anywhere on the menu? What about veggies? Don't be afraid to make up your own meal and ask for substitutions. Most restaurants are more than willing to make their customer happy with these sorts of adjustments. You've just got to ask.

"I don't have time to prepare meals": Our whole society is seems to be in a time management crisis. I know it's difficult. But, where there is a will, there is a way! One method that many healthy eaters have adopted has been to cook in bulk. For example, I cook several meals on Sundays and Wednesdays. I pack up appropriate portions into individual containers and put them in the fridge/freezer. Then when I leave the house in the morning, I just grab a few for each of my meals that day. If you have the luxury of cooking dinner every night, try cooking an extra portion or two for the next day's meals. Makes packing healthy choices a snap!

"I've GOT to have (insert unhealthy addictive food choice here... ie. Chocolate, white bread, etc...)": I've got a question for you... do you NEED it or WANT it. If you need it, you have what is called an addiction. Don't be embarrassed... we all have them. I would suggest starting to wean yourself off whatever it is that you are addicted to. If it doesn't fit into a healthy meal plan, it probably isn't good for you anyway. If it is just something you WANT.... cut it out! You can easily incorporate moderation into any healthy eating plan.

Good recommendations for weight loss aid: Hoodia Bites for appetite control

"The peer pressure got to me... I gave in": Friends and family can be our biggest supporters and our worst saboteurs. They don't mean to sabotage you. More often that not, they just don't understand. Be strong! You can do it! Explain that what they want you to eat/drink isn't in line with your new lifestyle... "Thank you... but NO THANK YOU!" If they continue to push, just realize that they might be a little jealous that they don't have the will power and discipline to do what you're committed to. Take it as a compliment and show em' how it's done!

I've heard many more "reasons" (excuses) than the ones above. But these are the most common. The bottom line is, don't let "reasons" sabotage you. YOU CAN DO ANYTHING YOU SET YOUR MIND TO. YOU HAVE THE POWER TO LIVE A HEALTHIER LIFESTYLE. You've just got to decide you are going to do it and make a plan to make it happen!

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Lower Stress While Driving

Have you ever noticed how stressed you get behind the wheel of a car. We get upset when the person in front of us is driving to slow, traffic is backed up, a car cuts us off, or wishing the kids in the back would settle down. As we know stress causes many of the health problems we face today. Just think how a reduction in your stress while driving will make you healthier, especially when you think how many times we drive everyday.

bmwIf you live in an area similar to my parents in South Dakota you may be thinking to yourself what stress while driving. This article is for the rest of the world that has to deal with traffic, road construction, and more learner permit drivers than we know what to do with. The average person spends 1.5 hours a day behind the wheel of a car. Since we are not going to being spending this time exercising we can learn to lower our stress and improve our health while we drive.

The first secret to lower your stress while driving is to identify what cause you stress while behind the wheel. Most people have some daily event that causes their stress levels to rise. For some it is when they are stuck in traffic, getting cut off, changing lanes, or bad weather. These stresses are usually caused by fear that you may not be aware of. For instance when you hit gridlock in traffic is it really the traffic that upsets you or the fact that you are going to be late. You may find though you get upset at the traffic that it is really an underlining issue that causes your stress. The more you understand what causes you stress behind the wheel the better you can make a better choice to distress while driving.

I used to train a psychiatrist who talked about that one of the most common syptoms she would treat was road anxiety. She helped these people by having them eat a candy bar on their way home from work when they were the most stressed. What she didn’t know was that the reason people are so irritable on the way home from work comes a lack of proper eating habits. You body wants 5 small meals a day when it doesn’t get it your body finds unhealthy ways to get energy. In the case of our rush hour drivers, because they typically eat 3 meals or less, they have low blood sugar while driving home which causes them to be quickly go to anxiety and rage. You will find as your blood sugar is stable from eating throughout the day, your stress levels reduce substantially.

Tips for Better Stress Free Driving

1. Start your trip earlier: It will always take longer than you think to get some where, especially if you live in a big city. Most people’s stress rises because they didn’t give themselves enough time reach their destination if things don’t go perfectly. If you start early than you won’t be as bothered when traffic situations happen.

2. Relax while driving: Use the time while driving to unwind and reflect about your day. If you have a lengthy commute home spend the time being alone with yourself instead of racing to get home as fast as you can to only have plenty of stuff do once you get their. You have an opportunity to take a few minutes out of the rat race while you drive home.

3. Be courteous: We all hate it when someone cuts us off though I can’t throw the first stone from never cutting people off myself. A person once told me that how would you feel if that person was rushing a dying person to the hospital and that if they make it on time the person would survive. Every time I see a person driving dangerously I wish them well and hope that their need to drive fast has benefit for them. This works the same during accidents which if you live in Phoenix is an everyday occurrence. What calms me down is I truly hope the people are ok. Though I don’t like traffic slowing down, I don’t people hurt either. I find I lose my anger when I think of the poor people who are having it worse than my delay home.

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Understand Your Metabolism and Unlock Your Weight Loss Results

Have you ever seen an ad for the next latest and greatest weight loss program or diet pill, only to see in fine print that this person also ate a balanced diet and did regular exercise? The other common complaint all the time is "I workout hard everyday and I don't lose a pound." Does this sound like you? The key to achieving health weight loss and keeping it off for a lifetime is understanding your metabolism.

When you think about weight loss you want to think in terms of a diet fitness program. The problem many people do is they only focus on one aspect which leaves them always falling short of their goals.

What is metabolism any way?

Your metabolism doesn't have to be confusing. Let's break your metabolism down in to two aspects. First, is your body's ability to break down food that you eat and convert it into energy or store it. You can store fat in your fat cells though you do store carbohydrates in your muscle cells to be used as energy later. The second is the rate at which your body produces energy, or do you have a fast or slow metabolism? The other key part to your metabolism is what you are burning for energy.

Your metabolism wants small amounts of food at regular intervals throughout the day. Typically every 2-3 hours is a good time to eat. This isn't eating the average American meal 5 times a day, more cutting your meal in half and eating that amount throughout the day. When we go longer than 3 hours between meals are body starts to store the food we do eat as fat, and can burn away muscle tissue for energy instead of using your food. When you eat 5 small meals a day you train your body to use fat as your main fuel source. A proper metabolism burns 70% fat as its main source of energy all day long. Just think while you are working sitting at your chair you are burning fat.

It is through exercise that we raise our metabolism up. The amount of calories we burn is not as important as the rate at which we burn calories. If burning 3500 calories worked than all the walkers at the gym would be the thinnest people. You typically see runners much thinner than walkers and that is because running burns calories at a greater rate and raises up your metabolism. You burn more calories by raising up your metabolism the entire day than you can in any workout.

Cardio interval training is considered one of the best ways of raising up your metabolism. Interval training is short burst of high intensity follow by short durations of low intensity and then repeated. People after doing an interval workout burn more fat as a source of energy for the entire day after than any other form of cardio. You only want to do one interval workout per week as over doing it creates over training and a drop in results.

Combining exercise and eating 5 small meals and you will unlock your weight loss potential. This not only the fastest ways to lose weight these habits work for the rest of your life to have more energy and keep the fat off your body.

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Food and Diet for More Energy

Do you find that you get fatigued during the afternoon? There are better choices than reaching for that candy bar, soda, or the latest energy drink. Food and diet is essential to giving your body more energy during the day which an online personal fitness training program can help with. With making some easy diet choices you can have more energy and feel alive during those once sluggish hours.

The fatigue and lack of energy you feel is associated with how you fuel your metabolism. Another way of looking at it is the food you eat or not eat is causing you have low energy and want to take a nap at work. If you are having any lack of energy throughout the day, now is a great time to start making better dietary choices which a dietician online can support you with.

The common diet programs that create this lack of energy are low calorie diets or eating 3 meals a day or less. Also, if your diet habits consist of fast food, candy, or soft drinks then your body is simply not getting the energy it needs and how it wants it was balanced energy levels. Another aspect that affects your energy with poor food choices is a lack of essential vitamins, minerals, complex carbs, and amino acids. All of these are building blocks for proper metabolism functioning.

The major issue with the ineffective diet programs of Americans is bad habits actually create more bad habits. Many people think that if they just had will power they won't succumb to food cravings that crush their diets. The reality is that poor choices create times when your body is in low blood sugar and that period is what causes your cravings. It is physiology that causes them not a lack of mental strength. Did you know that once you start eating 5 small meals during the day your cravings for sugar go away? Follow me on this person's day. We are starting with breakfast though they don't eat breakfast because they have noticed that if they skip breakfast they don't feel hungry till lunch. So at lunch they go out to dinner with their coworkers. Now, from a lack of energy they over eat more food than they should at any one meal. The problem is this doesn't feel or looks like too much food because this is what they are used to. How do I know this is too much food because at around 2 or 3 pm they are crashing. Their energy is low and they have become exceptionally irritable. Does this sound familiar?

So what are we supposed to eat? The goal is to eat 5 small meals throughout the day. For the average American this is cutting their normal meal in half and eating the other half as a snack. Breakfast starts the day either burning fat or storing fat. You know you had a proper breakfast because you are hungry 2-3 hours later, and it is time for another snack. You want to keep having small meals every two to three hours throughout the day. The reason this is good is because your body is burning calories and wants more fuel to keep burning. I know it seems logical if you don't eat you will lose weight. The problem is when you don't eat your body stores the food you eat as fat. When you fuel your body every 2-3 hours your body starts to burn more energy and will stop storing energy. This is the key to healthy losing weight.

Another key aspect to controlling your energy levels is the use of caffeine. Caffeine is a stimulant that supports your body to release adrenaline into your system. Caffeine in moderation, as in one cup of coffee doesn't throw your body out of balance. Having a multiple cups or some of the energy drinks and your body is running on artificial energy and then you crash. Once you crash you want that good feeling again, and so you are off on another Starbucks run. I know people who go to Starbucks every 2-3 hours or after each time their body crashes. One thing on energy drinks, Red Bull has less caffeine than a cup of coffee though I can't guarantee what is in the rest of the energy drinks.

Do you need more protein or more carbs in your meals? If you find that your meals are made of mostly carbs or simple sugars than eating protein with your meals with balance you out. Most Americans are over eating protein. If you are not getting a small amount of complex carbs in each meal, this is another reason why you are low on energy. Carbs are you body's fuel. Protein is designed to rebuild your muscle tissue and your body doesn't want to use it as energy.

Adding proper supplementation can make easy healthy and throughout the day easier. For most people getting that mid morning or mid afternoon snack can be a challenge. Having a meal replacement bar or shake can give you the healthy fuel you need. Also, most meal replacement supplements are fortified with vitamins and minerals which is a far cry from the candy bar. Supplements allow you to get exactly the right amount of calories in your meal as well. Especially, if you are going after a weight loss goal you don't need to eat any extra calories. What should I eat for my 5 small meals? The first answer is the same things you are eating now only cut them in half. You will find that the sugar cravings go away so we automatically start eating less sugar. The goal is to go to the super market thinking about what you want to eat for your meals. If you buy it at the grocery store than you will have it ready when it is time to eat? Liveleantoday.com's diet program creates weekly menus that print out grocery lists to make this process easy. Start eating every 2-3 hours and turn your metabolism into a fat burning machine. I know you might be laughing, not your metabolism. Today if you start eating 5 small meals your body will start to turn over. You will know this is working because you will have more energy than you have ever had before.

Chuck Carter, BS Exercise Science is President of Personal Training website LiveLeanToday.com. For over 20 years, Mr. Carter has trained people to achieve their fitness goals. Go to for more information on online personal training program and other health and fitness information.