Fat Loss and Muscle Building Tips for Busy Men- Part I

Fat Loss and Muscle Building Interrogation with REAL Man Fitness Coach, Zach Even – Esh Part I

Q - Zach, thanks for taking the time to chat with us today! I know you’re a busy guy with your business, your family and work! I understand this is why you created ‘REAL Man Fitness’?

ZE – Thanks for taking the time to interview me. And yep, you hit the nail on the head. I wanted to spread the knowledge to busy man about how I get in better shape every year as a busy man. Regardless of how busy I get I make sure I improve year to year.

Most guys get fatter and weaker as they get busier, and yes, that’s putting it bluntly but I think men need to hear this without sugar coating it.

I’ve ran into old high school friends when I was in my mid 20’s and they already fell of the boat, gaining a good 50 plus pounds! That’s what I call ‘Not giving a sh*t!”

I find this inexcusable for men. We are supposed to be the example of strength, health and vitality. Now that I am in my 30’s as are my friends I see them falling off as well. They tell me they’ll start when this is finished or when this or that gets taken care of, but this or that never happens and they never start exercising on a regular basis.

My workouts most of the time are approximately 20 minutes but I can get the job done with others in less time.

Q - No offense, but I think anything under 20 minutes is cutting it short. Can someone really get results in 10, 15 or 20 minutes a few times a week?

ZE – It does sound insane and years ago I would have said “No way” as well, but, the average trainee is not an advanced lifter, they are often deconditioned and exercise rarely if at all.

Also, for the advanced lifter, such as myself (I’ve been training since age 13, that’s over 17 years of training!) and I get busy in 15 – 20 minutes.

I use full body movements, train with intensity and rest very little between sets. Men should not be afraid to work hard, consistent effort is critical if results are to come. Most people give up their training program after a few weeks because they haven’t lost 15 or 20 lbs in 30 days.

I have been getting great results with short workouts but I also work hard, I don’t mess around when I train. Then again, some people prefer to do lazy type workouts with lots of talking and sitting involved. I don’t necessarily call them “workouts” but some people love just being in the gym and getting some blood flowing.

REAL Man Fitness workouts are about getting results.

Q - What should men do to keep consistent to an exercise program?

ZE – Most men get discouraged because they are so busy. They join the gym, drive there, get a trainer who gets them on a workout with straight sets and steady state aerobics, then they drive home, shower and before they know it, it’s late at night, they missed dinner with the family, the kids went to sleep and hours from their day have been wasted from their commuting and ineffective workouts.

The straight sets are not advisable for results or saving time. You can cut your workout time in half simply by performing two movements back to back. For example, here’s a workout you would perform after 5 – 7 minutes of a dynamic warm up:

1A) pull ups 3 x max reps
1B) dumbbell shoulder squats 3 x 8 – 12 reps

2A) feet elevated push ups 3 x max reps
2B) bodyweight forward lunges 3 x 10 each

3A) v ups x 10
3B) knee tucks x 10
3C) plank x 30 seconds

It doesn’t take a lot to get an intense muscle building, fat burning workout in. If you don’t have a lot of experience you can begin with one superset of each movement and then build up to 3 supersets of each.

I also believe in training at home or in your backyard and nearby playgrounds if you want to save time on the commute. I can get my workout finished in the time it takes most people to drive TO the gym!

Will Fast Weight Loss Really Work?

Most quick weight loss pounds are just useless fluids. After your body has flushed water out of your system, the scale will show a quick weight loss of about 5 pounds. The quick weight loss is always short lived. Immediately after you drink any fluids, your body will hold the water and your weight loss will disappear.

Low Carb diets also result in the typical loss of body water. Dieters are excited when they see the quick weight loss, but the excitement is always short lived. Once Carbs are introduced back into their diet, the weight loss is immediately gone.

Instead of being scammed into all the quick weight loss claims, you should try a few of these common weight loss tips when dining out. Ultimately these small changes can help you to get results faster in the long run. You will not see quick weight loss, however you will see some very good long term changes in your body.

1.) Start your night with a soup salad. If you fill up on healthy foods first, your body will tend to eat less of the high calorie meals.

2.) Immediately ask for doggie bag when you feel full. This will help to sway you from eating anymore and feeling sick.

3.) Always ask for a low calorie or fat free salad dressing.

4.) At a fast food restaurant, always order the small meals.

5) Always make sure to eat with a good amount of people. This will help you not overeat and feel disgusted.

These simple eating tips will not result in quick weight loss but, you will start seeing the long term success in virtually no time. Remember to always think long term and stay as far as possible form scam diets promising super fast weight loss overnight.

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Weight Loss Success - Is It Attainable?

You see the ads on television. You read the ads online and they all over promise: "Lose weight in 2 weeks or Lose 7 pounds in 7 days." Weight loss success comes with a determination to achieve a goal that is very personal to you. A quick fix is never the answer or you will go back right where you started.

Yoga Conditioning for Weight Loss

Weight loss management is often not part of the ad campaign of those who are desperately trying to tout their weight loss product. Weight loss has become so commercialized that you have to be very careful to be drawn in by the numerous tactics being used to get into your pockets.

UltraMetabolism: The Simple Plan for Automatic Weight Loss

Never before have I seen such overwhelming fervor in advertisers creating more and more products; even some not approved by the FDA, to get to the emotions of those who are trying to lose weight effortlessly. Every product is proclaimed to be always better than the next. To top it all off, advertisers know the weakness and the failed attempts that most people make to lose weight and they prey upon those kind of people and render them helpless to the well orchestrated ads that pop up all over the Internet and on the television that are watched.

Success in losing weight is a mindset and until that fact is realized, people will always end up on yo-yo diets and be disillusioned by the next weight loss product that hits the market.

You need to set your own weight loss goals and stick to them. You need a person on your team who forces you to be accountable. You are your worst enemy to your weight loss success. Discipline is fair game and weight loss success can be achieved if you make that extra effort to avoid certain foods, stop watching those late night pizza commercials and don’t be swayed in your decision to lead a healthy lifestyle.

Remember that someone selling you a weight loss product does not necessarily mean that they have tried the product themselves to validate the results. Selling weight loss products is a big business and you will become a sucker each time you fail our weight loss diet. Don’t be hard on yourself if you fail. It is quite normal to do so. However, if you can find the strength and determination to try again, there is a likelihood that you will succeed.

Evaluate where you are right now and how much weight you want to lose. Be sure to research any product that promises too much. Investigate the company, look for testimonials from those selling and buyers as well and make sure you read the ingredients or ask for them before you buy. Be responsible and be careful in your decisions. Set realistic goals and you will achieve good results.

Acupuncture Weight Loss - Not As Scary As You Might Think

Acupuncture has its origins in China and is one of the most commonly used medical procedures in the world. Acupuncture weight loss became popular in 2003 when CNN reported success stories from weight loss clinics in China.

China has experienced an increase in obesity with the introduction and popularity of Western diet choices. The Standard American Diet often consists of too much protein, too much fat, too much sugar and not enough fruits and vegetables. Even when Americans eat fruits and vegetables they are frequently canned and over cooked leaving them without any nutritional value and no live enzymes.

How to Reduce Your Weight : A Therapeutic Method of Acupuncture

Acupuncture weight loss has worked for a couple of thousand years in the Asian cultures who routinely practiced acupuncture medicine before it was made popular in the West. Chinese medical theory says that overweight people have an unbalanced digestive system.

Acupuncture weight loss has been shown to strengthen the digestive system, control the appetite and may also improve metabolism causing you to burn calories more quickly. Weight loss has always been a balance between burning more calories than you eat. Acupuncture offers a system to decrease your intake and burn more calories.

During the procedure a trained practitioner will use thin stainless steel needles under a sterile environment. The needles are sometimes combined with lasers or electrical stimulation. Other times the practitioner will manipulate the needles manually to produce the desired results. The needles are then left in place for up to 30 minutes.

Clients often report feeling heat, tingling and perhaps some numbness in the area where the needles are inserted. Other common side effects are dizziness, headaches and nausea. These side effects are minimal compared to the potential side effects of using other drug related diet supplements to help with appetite suppression and metabolism boosts.

Along with the acupuncture weight loss treatments the trained practitioner may recommend some herbal supplements. These treatments are not believed to be enough to maintain weight loss. Medical studies show that daily exercise, diet choices and dealing with food issues are also an important part of the process.

It can take sometime for the body to adjust to acupuncture for weight loss but clients report that with patience food cravings and overeating do disappear. Acupuncture weight loss also helps to reduce stress which can be a huge boost to stress eaters.

Before going to a practitioner do your homework. Look for referrals from people who are satisfied with their experience. Practitioners should be certified doctors who hold certifications through the National Certification Commission For Acupuncture and Oriental Medicine. The costs will vary with the area of the country and the experience of the practitioner. Not all insurance companies will cover the costs.

Acupuncture weight loss is becoming more and more popular as a weight loss option to the diet supplements and making it on your own. It appears to have the least number of side effects of any of the diet ‘helpers’ and has thousands of years of documentation and case study to prove its’ effectiveness.

The choice is yours, but those needles are not as scary you might think!

Weight Loss: Customize, Personalize, Spice up!

You know you have weighted, err, waited more than enough. So you decide to get yourself started on some weight loss programs and regimens. In all likelihood you would draft yourself with the ones that promise you sure-hit quick weight loss tips.

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So you sweat and strain with your chosen weight loss program, perhaps ecstatically so at the start. Sure your body gets all aching with all your joints and knuckles cracking in epic proportions like ungreased door hinges of horror movies.

Looking at yourself in the mirror, you cringe at the sight of this blob staring back miserably at you still with the extra flabs flapping around somewhere there. You sigh in exasperation. Whatever happened to the weight loss program that promised to sculpt your body to whistle-bait shape? You scream in desperation. You know you have just been weigh-layed, err again, way-laid by some pseudo weight loss masters.

10 Minute Solution - Fitness Ball Workouts

Truth is, we tend to pattern our weight loss mindset after the mentality of that of some backyard gym instructors. We torture ourselves with the age-old dictum “No pain, no gain.” Let’s face it, while it did miracles for Rocky, it sure did get him crippled (or, killed) in the final picture.

We are no Rocky. We are ordinary human beings with not-so-ordinary day-to-day affairs. Some are multi-tasked like the housewife who has to master doing diapers in one hand, pitching copies in the other, while applying tantric massage on her hubby with her feet. All throughout she is troubled between going for weight loss surgery and taking weight loss pills.

Best Life Diet

“No pain, no gain” is foolishly macho and downright false. Of course, there’s bound to be some discomfort when you’re just getting started with your own weight loss program, and later when you start to reach out for new weight loss goals.

But there’s an important difference between discomfort and pain. Learn it. Listen to your body say, “Moderation in all things.” Pain means injury. Pain makes you quit the weight loss program.

If you don’t like your chosen program of weight loss exercises, you won’t stick with it. It will become a chore, you’ll slack off and finally give up the entire weight loss program. Tailor your weight loss exercise to yourself, not to what others do or to some false image generated from within or without. Of course when you’re just getting started, weight loss may seem like a chore. But appearances are not always reality. Realize that your body and mind would always prefer being a couch potato, and will rebel at the thought of exertion in the weight loss program, so you’ve got to give any form of exercise a chance to grow on you before you start analyzing whether it’s for you or not! The key is to turn weight loss exercise into play, then you’ll succeed and persist. Lack of joy makes you quit.

So spice up your own program of weight loss exercises by customizing it according to your our own weight loss needs. Variety is still the spice of weight loss. You should’nt be satisfied just with pounding the pavement or sweating in a gym. Variety makes you learn how much you’re capable of. Play around, pick and choose, experiment with your own customized personal weight loss program.

Whatever weight loss exercises you choose from the following, try to get your heart rate up to about 70 percent of your safe maximum. You can do that by using this formula: 220 minus your age equals your Maximum Safe Heart Rate. Keep it at this rate for a solid half-hour. Don’t go over the 85 percent rate for more than a couple of minutes at a time. Of course, heart rate doesn’t figure into strength builders such as weigh lifting.

Note : The calories-burned figures that follow are for a 110-pounder. A 154-pounder should add on another 28 percent to that number, while a 198-pounder should add 55 percent.

Walking : Calories burned at 2 mph is 145 per hour; 3 mph is 235 per hour; at 5 mph is 435 per hour.

Jogging : Calories burned at 5mph is 530 per hour which is roughly about a 12-minute mile.

Jumping Rope : Calories burned is 600 calories per hour.

Swimming : At 30 yards per minute (about one lap of an Olympic-size pool), calories burned is 330 per hour.

Water-walking : Calories burned is 360 per hour in a fast game.

Bicycling : Calories burned at 10 mph is 390 per hour.

Aerobic Dancing : For low impact, calories burned is 240 per hour and for moderate impact, 350 per hour.

Square Dancing : Calories burned is 350 and up – way up! – per hour.

Table Tennis : Calories burned is 450 hour.

Rowing : Calories burned is 600 per hour.

Cross-country skiing : Calories burned at 10 mph is 600 per hour.

Weight Lifting : Calories burned is 250 per hour.

Martial Arts : Calories burned is 620 per hour.

You really won’t know what you like unless you try it. And if you haven’t tried it don’t knock it. Try mixing gardening with walking, housework with rowing, bicycling with weight lifting, dancing with martial arts, table-tennis with cross-country skiing, outdoors with indoors, team sports with solitary sports. Without variety, humans get bored and stale. They stop reaching. Boredom makes human beings quit.

Quick Weight Loss Tips – Dangers of Quick Weight Loss Pills

Anyone who can offer quick weight loss tips to an obese adult struggling with his/her weight is a savior. If you want to lose weight because you are grossly overweight or just not too pleased with your slightly larger frame, you are considered normal. This article will dig out the dirt on quick weight loss pills, and why you have to exercise caution before you pop another pill to help you lose weight quickly.

The last statistical head count put the number of people undergoing or aspiring to lose weight in America as more than 50 million. That’s a whopping 8-digit figure that keeps repeating itself every year. Are you ready to hear about the success rate? It is a miserable 3-4 percent, which means that out of every 25-30 persons who want to lose weight, only one will ever succeed and maintain his/her weight in the long run.

Let’s face the sad fact together. The only hard work most of us will put in to achieve our weight loss goal is to think hard. But thinking and dreaming about our desired weight would never make us lighter on the weighing scales. We need to put those quick weight loss tips we learnt into action. These include revamping our diet and exercise routine and inject adequate moderate activities to burn off those extra pounds off our waists. It is no wonder that many people would turn to quick weight loss pills as an instant solution. We want to solve our weight problem but have no threshold to tolerate the pain or inconvenience caused as a result of change in our dietary habits and lifestyle.

Because of the sheer size of the weight loss industry, many are tempted to penetrate into this billion-dollar market. Unscrupulous manufacturers and businessmen are quick to seize this opportunity to profiteer from the “wonder quick weigh loss pill” phenomenon. Almost every other month, you will hear of new quick weight loss pills launched in the market.

Unfortunately, a lot of these weight loss pills are ineffective and unable to deliver on their promises of quick weight loss. What’s worse is some of these products contain harmful substances detrimental to our health. Complaints have been made to the authorities such as FDA and investigations have been conducted. You may have read in the news about crackdowns on weight loss pill rackets. Cartons of fake weight loss pills worth millions of dollars in market value have been seized and manufacturers of such weight loss pills are taken to court one by one.

Fat and starch blockers, diet patches, bulk fillers, spirulina etc are among those found to be problematic. Your intestinal and digestive system may suffer as a result of consuming such pills. Be careful if you are thinking of taking one of these quick weight loss pill. Here’s a useful quick weight loss tip for you. Although not all diet pills are harmful, it is always safer to read the content label and consult your doctor if in doubt before you consume them.

There are better and safer ways to lose weight fast. Look out for quick weight loss tips over at my blog and discover how you can lose 28 pounds easily and naturally over 3 weeks like many others who have succeeded.

The above content is for educational and illustrational purposes only. No special reference is made to any brand of drugs. This article may be freely reprinted or distributed in its entirety in any ezine, newsletter, blog or website. The author's name, bio and website links must remain intact and be included with every reproduction.

Weight Loss - 5 Quick Tips To A Healthier You

Along with being healthy, we all want to look as fit as possible. Sometimes this is can be a challenge. With so many different diet plans and foods available, it can be difficult to figure out what works and what doesn't. Well, there are still some old-fashioned ways to lose weight that have been tried and true for years now. These 5 tips will not only help you to lose those unwanted pounds, but they will also help you have a more healthy body.

1. Eliminate The Junk Food

This tip might not make you smile, but it will help you lose weight faster than any other thing you can do. Cut out the junk foods from your daily diet. These snacks only hurt your health and your body. They are chock full of carbohydrates, fats and calories. Try to replace the junk food with more healthy snacks, or bars.

2. Eat More Fruits And Vegetables

We have been raised as children to eat our fruit and vegetables, so why do we stray away from that the older we get? Eating all kinds of fruits and vegetables are a must on any weight loss plan. They contain essential vitamins and nutrients that your body needs along with fiber that are good for your digestive system.

You can eat as many of these foods as you like without having to worry about putting on weight. Fruits and vegetables contain very few calories.

3. Eliminate The Soda

This is another biggie for most everyone. The amount of soda consumption in the U.S. is growing every year. From what used to be a standard 12-oz can of soda has now become a 48-oz "big gulp". The sugars and carbohydrates soda contains can add several pounds to the average person.

And with soda it's not just the weight increase you need to be concerned about. It creates more cases of Diabetes than any other single factor. Your best bet is to add more water to your daily diet. Water is healthy for your body and it will give you a full feeling, allowing you to eat less.

4. Always Eat Breakfast

Never starve your body. Many people mistakenly believe that skipping breakfast will help you in a weight loss plan. This just isn't true. It will mess up your body and cause you to have cravings. Then, when you can't take it anymore, you'll start eating everything in sight. This just defeats your purpose. In addition, it's simply not good for your body. You should definitely eat 3 meals a day and you may want to consider eating 6. Yes, consider eating 6 small meals a day. The key is to make sure they are small.

5. Exercise

With any weight loss plan you will need to add in at least a little exercise. It helps to burn off those unwanted calories, which in turn lowers your weight. It also gives your body the energy you need and makes you feel good. Even if it's 30 minutes of walking, be sure to get some exercise.

These weight loss tips may be old school, but the bottom line is, they flat out work.

Quick Weight Loss Tip - Hype Or Reality?

Obesity has become an alarming epidemic in modern society - more so than heart disease, diabetes, or cancer. It can also be a contributing cause to other health conditions that are on the rise. If you are struggling with your weight, it is tempting to look for a quick weight loss tip that will give you results fast.

We are a society that wants quick results and easy answers. Unfortunately, in the case of losing weight, it can take every bit as long to lose it as it took to gain it in the first place! There are plenty of hucksters offering the latest quick weight loss tip in the form of pills, potions, and diet plans. However, whether they really work or not is a different story. And they may not even be safe.

That doesn't mean there aren't some good ways to start losing weight quickly. But if you have a lot of weight to lose, expect it to be a long-term process. As with any health advice, it is wise to consult your doctor before you take any advice.

The first thing a medical professional will tell you is that the amount of weight that you lose is related directly to the amount of effort you put into your weight loss routine. You cannot expect to lose the maximum amount of weight if you do the minimum amount of dieting and exercising. Sustained weight loss takes time. Quick weight loss is more hype than reality.

It is also important that you set realistic goals for yourself. Both short term and overall long-term goals will help you to focus on where you are going and exactly what you need to do to get there.

Having a good support system is also beneficial to your success at losing weight. If you have someone that tells you constantly that you are doing great and look terrific - or even join in with your routine - you are more likely to continue. A weight loss buddy can keep you going when you get discouraged.

It is also very helpful if you have fun when you exercise. It does not have to be a grueling experience. Joining an exercise group consisting of people who know how you feel will do a lot for your self-esteem and support. It will also help you to remember that you are not alone. Remember, the more fun you have, the more weight you will loose in a short period of time.

If you need to lose weight, forget about the hype. In the final analysis, most quick weight loss diet tips are more an advertising slogan than a reality!