The 4 Week Diet Plan - How To Lose Weight Quickly

If you have ever watched any of those health related TV shows like ‘Dr. Oz’ or ‘The Doctors’, you would get the impression that it’s extremely difficult to lose weight fast. They’ll tell you that it can take month after month to shed the pounds, and sometimes even years. But I’m here today to tell you that that is simple not true.

My name is Brian and I am the creator of The 4 Week Diet. I have spent years researching and working with nutritionists and dieticians to develop a diet system that is so advanced and effective that it is able to help you lose 1 lb of pure body fat every single day. Over the course of 4 weeks on the diet, you can lose more than 28 pounds of fat off your belly, butt, hips, and thighs and achieve the body of your dreams with little to no exercise involved. But how is this possible?

As you would know, the human body is highly adaptable. If you cut your finger, the body would heal itself in a matter of days – regenerating new cells as soon as the change is noticed. Well, if you make a big enough change to your diet, the body can adapt right away too by burning fat in your body at a rapid speed. But what you need to do to kick start this change? Is it exercise? Cutting certain foods out of your diet? Drinking a special tea? Eating certain berries? No, it is none of those things. In fact, it is much more simple than you’d think.

You see, the human metabolism is like a furnace for your body. It burns up every source of fuel inside your body – from food you have eaten, to fat that has been stored. But, one thing you have to know about the metabolism is that it will burn what was last eaten first, before it starts burning the fat on your body. As a result, by the end of the day, no matter what you have eaten, your body won’t have had time to start burning the fat from around your body. But what if you could change this? What if you could make it so your metabolism actually prefers to burn the fat in your body first, and then burns the food you have eaten?

Think about a campfire. What would happen if you poured a gallon of gasoline onto the fire? It would go up in flames and burn a thousand times more! Well, fat is a fuel source just like gasoline. If your metabolism gets that fat from your body and starts burning it, it makes the metabolism even stronger and more powerful, so it continues to burn even more fat in the process. You see, it is like a cyclic effect. The more fat your metabolism burns, the more fuel it will have to burn, and in turn it will burn even more fat! So what do you do to get this started?

To make the switch so that your metabolism starts burning body fat first, you need to include some very specific foods into your diet. This doesn’t mean you have to restrict yourself to eating certain types of foods like ‘low carb’ or ‘high protein’, but it just means you need to add some secret foods to your current diet. These foods are quite unknown, but they contain metabolism-shifting properties that initiate the fat burning process. You can get all these foods at your local supermarket and they won’t cost you any more than a candy bar. Plus, they don’t taste bad either!

I have made a list and plan of all these foods on my website at The 4 Week Diet. I explain how each of them works, and how much fat they are able to melt. Keep in mind, this is all based off years of scientific research and there is medical data to back this up. So, if you are looking to lose weight fast, The 4 Week Diet is the best way to do so. No other diet allows you to lose this much fat as quickly, and lets you keep it off for good.

Check out The 4 Week Diet and start losing weight today!

The Solution For Fast Weight Loss - My Story On How I Lost 25 Pounds In Only 21 Days

Are you sick of feeling overweight and unattractive? Do you hate the way your body looks in the mirror? Do you feel exposed when you take off your shirt at the beach? If any of these things apply to you, then I have the solution you are looking for. You see, I was just like you once. Overweight and unhappy. I hated the way my body looked. I felt fat and ugly but deep down inside, I knew that I wasn’t meant to be this way forever. I knew that if I could lose the weight, my life would improve dramatically.

I started my mission to improve myself by searching for diets to lose weight quickly. I read hundreds of articles about all sorts of diets – from low carb diets, to high protein, to soup diets, and even an “ice” diet (where you were supposed to fill yourself up by eating ice!). None of them really appealed to me or even had any proof that they worked. After all, I had tried variations of them before like Atkins and Weight Watchers, but they all failed me and didn’t allow me to shed the pounds that I so desperately wanted to lose. I haven’t always been the most athletic person, so strenuous exercise and hours in the gym didn’t appeal to me at all. I knew I had to find something else.

One day I was reading an article about a professional UFC fighter. In it, he described how before each fight, he would lose rapid amounts of fat so he could qualify for the lighter weight fights. He even said he was able to lose up to 20 pounds using his method. I couldn’t believe it. If I could lose 20 pounds in just a few weeks, all my problems would be solved. So, I did some digging and I found out who this UFC fighter’s personal trainer was. He was based in Los Angeles, so I called the trainer up and pretended that I was interested in being his client. He obviously charged a lot of money and I couldn’t exactly afford to pay huge amounts of money for training, but to my surprise, he invited me to come to a free personal introductory training session.

So, I turned up at this fancy LA gym and met with the trainer. He was this good looking, handsome kind of guy that was in perfect shape. He certainly was practicing what he preached. Anyway, we talked about my weight loss goals and what I wanted to achieve and he explained that he would definitely be able to help me. He said he knew a secret diet that he’d be teaching celebrities and professional athletes for years where they can lose over 10 pounds a week on it. The bad news was though, if I wanted to learn it from him, I would have to enroll in his 10-session course, which would cost me $500 a session. That’s $5000 all up. There was no way I could afford that.

Just as I was getting up to leave, I noticed a business card sticking out of the personal trainer’s workout logbook. It had three words on it, and those three words would change my life forever. They were ‘3 Week Diet’. I said my goodbyes to the trainer and let him know that I could not afford his classes. As soon as I was out of the gym, I pulled up Google on my phone and typed in ‘3 Week Diet’. The first result popped up was a website called ‘The 3 Week Diet’. I knew I had hit gold. The website, created by this nutritionist and scientist explained how it was possible to lose mass amounts of body fat in as little as 3 weeks. This was the exact same diet the UFC fighter I read about was on. And it was the same diet the personal trainer was trying to sell me for thousands of dollars! There it was. Revealed in all its glory. The secret to losing weight quickly.

I started the diet immediately. It wasn’t that much of an adjustment. The diet didn’t involve starving myself or doing any sort of tiresome exercise. In fact, I barely noticed that I was even on a diet! On the first day alone, I lost 2 lbs. I knew from right then that this was going to work. I followed the diet to a T and in the first week I lost a total of 10 lbs. I couldn’t believe it. Never in my whole life had I lost that much weight so rapidly. My jeans felt slimmer and I had so much more energy and vibrancy to my personality. I continued The 3 Week Diet until the end of the 21 days, and when I stepped on the scales for the last day, I nearly had a heart attack. 25 pounds. 25 FREAKIN’ POUNDS! I had lost that much weight in only 3 weeks. I could barely believe it. I looked in the mirror, and sure enough my face was slimmer, my jaw was more prominent, my stomach was flatter, my arms didn’t have saggy skin. I was actually somewhat good-looking!

I had found the holy grail of weight loss - The 3 Week Diet. I called up Brian (the creator of the diet) and thanked him personally. He was glad to hear my success story and asked for me to email him some before and after photos so he could put them on the site. He did, and you can still see them there to this day! So there you have it. That is my story on how I lost 25 pounds in only 20 days. Before starting The 3 Week Diet, I wouldn’t have thought that it was possible. But now, seeing how I look in the mirror, seeing how I can now wear any clothing item I want, and how people treat me so much better, I know it is possible! If you are in the same situation as I was in before I started the diet, take action now! Don’t waste your time with stupid diets that just don’t work, and even if they do – they take months and even years. I stopped the 3 Week Diet over a month ago; I haven’t put on any weight since. I’ve been able to keep the weight off for good. You can do it too!


Click Here To Get More Information On The 3 Week Diet

3 Secrets To Successfully Sticking With A Weight Loss Program

Struggling to stick with your diet program? You aren’t alone. Millions of people worldwide start up and fall off diet programs every day. Why is it so hard to stick with something? Why they can’t carry out a plan once and for all?

Often, it’s due to a few key mistakes they’re making along the way. Let’s take a closer look at three secrets that you need to know about sticking with a diet program. When you put these secrets into action, you’ll find it’s easier than ever to get the results that you are looking for.

Get A Diet Buddy

One word of advice: don’t go at it alone. Those who get a diet buddy to do a diet and experience the high’s and low’s with them tend to stand a much better chance of seeing success in the long run.

If you can’t convince someone to do the diet with you, at the very least, find someone who will stand by your side and be there for support when you need it.

You will hit a hard time, and during that hard time, it can really help if you have someone there to encourage you through it.

Use Hunger-Busting Strategies

Hunger is another reason why many people can’t stick with a fat loss diet plan. Either they are cutting their calories back too far, thereby causing the hunger, or they are not eating foods that encourage satiety.

You want to focus your diet around foods that break down and digest slowly. Lean proteins coupled with fibrous carbohydrates are the best choices, followed closely by small doses of dietary fat.

While the calories in fat do add up quickly, a small amount added to your diet can work wonders to help you better control hunger.

Set Short Term Goals

Finally, consider setting some short term goals. Think about what it is that you want to accomplish within the next two or three weeks. Far too many people have a long term view of what they hope to achieve in a year’s time, but it’s too easy to lose sight of that light at the end of the tunnel.

Instead, focus on the here and now. Find a program such as The 3 Week Diet that has you focusing on the coming weeks ahead. Build good habits in those three weeks and you will be well set up for the future months.

Remember that Rome wasn’t built in a day, and you won’t lose all the weight you have to lose in just a week. Be patient, but at the same time, don’t fixate too far in the future. Otherwise, you’ll just lose motivation and give up.

Want to learn more about how to make the 3 week concept work for you? Check out The 3 Week Diet plan, which teaches you how to build proper habits over the course of three weeks that result in great weight loss and set you up for a future of weight loss and maintenance.

Click Here Now For More Information

Top 10 Ground Rules for Fast, Lasting Weight Loss

I’m sure you’ve seen those magazines in the checkout aisle at the grocery store – the ones with headlines like “JUICE OFF 14 LBS IN A WEEK!”

Ugh. Where’s the follow-up story about the people who “juiced off,” only to gain it all back, plus found it even harder to lose weight because they wrecked their insulin response?

While it may be easy to get caught up in the hype of quick-fix diets, the truth is they’re never the answer for long-term fat loss!

Not only do fad diets deprive your body of calories and nutrients, leaving you miserable and starving, they also slow your metabolism and interfere with your ability to lose weight in the long run.

I have a better solution for lasting weight loss: let’s get back to the basics! I’m talking about the tried-and-true strategies that nourish your body while consistently delivering results.

Incorporate these 10 simple, effective ground rules into your day to lose weight and keep it off without sacrificing your health…

1. Make breakfast a protein shake.

All too often, folks either skip breakfast altogether or start their day out with empty carbs and sugar. (I’m looking at you, cereal and muffins!)

Both options guarantee a mid-morning blood sugar crash that leaves you starving and exhausted before lunchtime. Instead, try a protein shake for breakfast.

With a protein shake, you get a quick, filling breakfast that tastes amazing and sets you up for sustained energy and a speedier metabolism to help you lose weight. (Get 48 awesome shake recipes in the free guide available at the end of this blog…)

2. Eat by the clock.

Every time you eat, you raise your insulin levels. And when insulin levels are chronically elevated, your fat-burning doors remain locked. That’s why it’s crucial to space your meals out to give your body the chance to dip into fat storage for fuel.

To experience the greatest metabolic benefits, follow these helpful meal timing rules:

• Eat a balanced breakfast within 1-2 hours of waking up.
• Eat a balanced meal every 4-6 hours. (More on that coming up…)
• Close the kitchen at least 3 hours before bedtime to get a 12-14 hour fast each night.

3. Fill up on fiber.

Fiber is your secret weapon for weight loss! Not only does it help you feel full and avoid the cravings that can so quickly derail your weight loss efforts, it also has a host of incredible health benefits.

Some of my favorite high-fiber foods include avocados, lentils, and green leafy veggies. But if you’re struggling to meet your daily fiber quota, stirring a spoonful of Extra Fiber into your protein shake is a great way to boost your fiber intake and help you feel full for hours.  

4. Stop counting calories.

Our bodies are chemistry labs, not bank accounts! That means you need to drop the “calories in-calories out” dieting model if you want speed up your metabolism and lose weight for good.

What’s really important is how you get those calories and whether your diet includes inflammatory foods. When you choose the right types of foods, you send the signal for your body to burn calories instead of store fat away. (Build a balanced meal every time with the help of this handy diagram…)

5. Gradually wean yourself off inflammatory sugars.

Cutting out sugar cold turkey will only make you feel awful and lead to cravings that can send you nose-diving into the nearest cupcake. Use the Sugar Impact Diet plan instead!

The Sugar Impact Diet lays out a step-by-step process to help you transition off of the foods with the most damaging sugars so you can lose weight, drop fat, and improve your health without feeling deprived.  

6. Address food intolerances.

For years, we’ve been taught that typical diet foods like egg white omelettes, tofu, and non-fat yogurt are the way to go. But the truth is those supposedly healthy foods may actually be stalling your progress!

That’s because food intolerance is so often the hidden cause of extra pounds. A negative reaction to certain foods like gluten or dairy can trigger inflammation and cause a host of nasty symptoms, including stubborn weight gain. 

7. Don’t let the enemy into the house!

If Ben and Jerry’s is your weakness, don’t buy it! If one bite of almond butter turns into the whole jar, don’t even think of adding it to your shopping cart. Otherwise, you create a slippery slope that can quickly sabotage your best intentions.

And don’t believe the myth that your family needs other food when you’re eating healthy. There are plenty of tasty, healthy options your whole family will love!

8. Ditch endurance exercise.

Believe it or not, steady-state cardio can actually make you store fat, not burn it! Studies show that prolonged endurance exercise can raise levels of the stress hormone cortisol, sending the message to your body to break down muscle for energy and hang on to fat.1

But that doesn’t mean you shouldn’t work out! When you swap long cardio sessions for burst training combined with weight resistance, you’ll be well on your way to shedding excess pounds and building lean muscle. Check out my Fast Fitness Online Program to find out how you can get a complete, fat-burning workout in just minutes a day…

9. Get good sleep.

Going without sleep quickly knocks your stress- and appetite-regulating hormones out of whack, making you feel hungrier and more likely to fall prey to emotional eating. Not only that, sleep loss triggers a rise in insulin levels, causing you to pack on body fat. 

If you want to crush cravings and whittle your waist, you need to get 7-9 hours of quality sleep each night. 

10. Stress less.

Chronic stress takes a toll on your body, leading to elevated stress hormones that signal your body to hold on to fat, especially around your belly. (Not to mention that long-term stress fuels inflammation and the risk of serious issues that goes along with it.)

Whether you address your stress with meditation, yoga, or a walk around the block, be sure to make it a top priority. Your weight and your health depend on it!

There you have it! Now you can skip the dieting trends that will fade away with tomorrow’s news and achieve your weight loss goals with simple, science-based strategies that stand the test of time.

How To Melt 1 Pound of Body Fat Every 72 Hours And Completely RE-SHAPE Your Face & Body

The 5 Most Common Weight Loss Mistakes Women Make

Do you feel that despite your absolute BEST efforts, you just can’t lose the weight you want to lose? Well, you’re not alone sister. Thousands of women go online every single day to find the weight loss solution that will finally work for them. And yet… they almost always make at least one – if not all – of the mistakes below.

Well, this is the day you experience an ‘AHA’ moment. By knowing these common mistakes that most women make when trying to drop the pounds, you’ll be able to get past them and move on to the RESULTS you want to see.

#1 – Drastically Cutting Calories

Ever heard of HANGRY? It means HUNGER + ANGRY, and it’s the common state of existence most women are in when they dramatically cut their calorie intake. But apart from this ‘suffering’, please know that as weird as it sounds, if you slash your calories back too far, your body will just want to HOLD ON to fat because it thinks you’re in ‘starvation mode’.

You need a weight loss system that advocates reducing calories only to reasonable levels such as the strategies revealed in BeFinallyFit. This will ensure that you lose weight by triggering your body’s natural and unique ability to release and burn fat (and not hold on to it!)

#2 – Not Choosing a Weight Loss Plan FOR WOMEN

Men are from Mars, women are from Venus. Truer words were never spoken. So since we all know that we’re so physically different from each other, doesn’t it make perfect sense to adapt a weight loss plan that’s specifically for women?

You have a different body structure; you have different hormone levels; even the way you think about food is so different from men! BeFinallyFit fully understands your uniqueness (mind and body). That’s why it’s the system that can help you achieve rapid and long-lasting weight loss.

#3 – Over-Rewarding
Another common mistake women make is to over reward ourselves with ‘treats’ because we think be ‘burned’ enough to compensate for them. Sorry ladies, time on the treadmill doesn’t necessarily mean a license to binge.

To truly understand how much you’re ‘burning’ and ‘eating’, try free online tools like MyFitnessPal. You can put in your activity (e.g., house chores for 1 hour) and see how much calories you burned; and then you can see if that activity is enough to compensate for that donut.

#4 – Under-Sleeping

Beauty sleep is important ladies! “Appetite and hunger hormones are greatly influenced by how much sleep you get,” says Pamela Peeke, MD. “Skimp and you’re more likely to eat everything that’s not tacked down.”

#5 – Over-Thinking

What can I say; this is how we’re built. It’s part of that ‘being from Venus’ thing again. However, just because weight loss seems ‘daunting’ it doesn’t mean that it’s complicated.

Truth be told, all you need are just a few female body-focused, smart strategies to UNLOCK your body’s natural ability to release fat and use that fat for energy. BeFinallyFit will reveal these strategies to you, if you want to learn more.

So that’s it ladies. Knowledge is power; so now that you know these common weight loss mistakes women make, heed those who have gone before you and don’t make them too!


Click Here For More Information and Weight Loss Tips

The Top 3 Ways to Lose Weight Now

Ok, this is it. You’re going to do it. You’ve decided that NOW is the time to lose weight. Good for you! Deciding to lose weight is highly commendable, and that decision can be equal parts motivating and daunting. But don’t worry; I got you. So just read on; absorb; and succeed!

Set a Series of Mini Goals

For many women, trying to lose weight can be a very overwhelming, even intimidating, goal. But that’s only because most women look at a specific, future number on the scale. Think about it; if you’re 170 lbs (77 kgs) now and want to be 125 lbs (56 kgs), those 45 lbs seem like a ginormous amount of weight to drop.

However, if you set a series of mini goals that are doable and easily achievable, you wake up one morning and BAM! you’ll have a hard time yourself believing how far you’ve come in such a short span of time.

FOCUS On the Good, DUMP the Bad

Here’s what many women confess that they DID NOT expect to encounter when they started on their weight loss journeys: the people (family and/or friends) who they thought would be their best cheerleaders seem to be the very ones trying to sabotage their efforts.

There are many reasons for this: jealousy, sense of being left behind, and sometimes even just a genuine concern for you (out of MISinformation they may have about weight loss themselves).

Here’s the thing though, just FOCUS on what’s good. Concentrate on the people cheering and supporting you, and overlook the people sending bad vibes (at least for now). Trust me; this is NOT the time to dwell on negativity.

On the other side of the coin, you should also learn to accept help.

Don’t get too focused on ‘doing your own thing’ that you overlook genuine help. For instance, a friend may offer doing ‘meal preps’ together or may invite you to an aerobic or dance class. Be open to any new experience that will advance you in your weight loss endeavors.

Find a System That Works WITH YOU, Not Against You

Following the wrong diet is like trying to swim against the waves… BIG, ROLLING WAVES that knock you back further than your initial starting point. Boo!

You’re a woman and you have a different body structure and different hormone levels than men. The wrong diet can actually use your body AGAINST you, making you feel as if you’re taking one very difficult step forward, only to be knocked two steps back.

Women’s ‘daily routines’ are different too. Women take care of their kids and their dizzying schedules, see after their husbands, run a business, manage entire households (sometimes more than one!)… a diet that requires you to drastically cut back on calories will affect energy levels, and make it very difficult for you to do the things that you need to do.

What you need is a weight loss program like BeFinallyFit (BFF) that’s dedicated and attuned to the uniqueness of the female body – its structure and hormone levels – and the female lifestyle. It’s the only way to stick to a plan that will see you to the weight loss finish line.

If you want to learn more about BFF, check out this short video so you can see for yourself how this quick, 28-day system can work for you.

8 Best Ways to Lose Belly Fat Fast

I think you will agree with me when I say: “No matter how hard I try, why is it so difficult to lose belly fat?”

No you are not imagining things, it’s certainly one stubborn area.

Summer is looming fast and the bikini will soon be making an appearance, you want action and fast.

It’s totally understandable, you want to boost your confidence and feel good about yourself lying on the beach. Let’s face it, who doesn’t? If this all sounds too familiar to you, really you don’t need to worry we’ve all been there at one time or another.

“So will I have to completely overhaul my life to achieve my results?”

Not at all, just by making a few simple lifestyle changes could provide huge differences.

“Can I get a flat stomach just through exercise alone?”

Getting the results you want are best achieved through combining both exercise and a healthy diet. By the time we have finished you will be in the know about:

• The top ways to boost fat loss so you can be beach ready in no time.

• The most effective exercises so you can hit the gym with a plan of shifting those stubborn areas.

• What foods you need to eat and avoid fuelling your stomach the right way.

So you can stop stressing, I’ve done all the ab busting hard work for you and found the proven 8 best ways to lose belly fat fast to help you banish those love handles and say hello to summer:

#1 – Kick the Sugar to lose belly fat fast

I know from experience that sugar is very addictive.

I have a very sweet tooth and I am my own worst enemy when it comes to walking down the candy isle. For me, it’s a constant battle to fend off the sugar cravings especially after a workout.

And it’s not all about cutting the candy. Actually it quite surprising how many foods (or drinks) have added sugar in them.

Foods which you just wouldn’t expect to find it in, like bread, pre-packaged foods and sauces are laden with sugars. But the truth of the matter is sugar or more specifically fructose is linked to an increase of fat especially in the abdominal area

Try these top sugar swap tips:

• Switch the sugary soda for water (water is also a good metabolism booster too, so this is a win win alternative)

• Don’t go all out and cut sugar completely, make it a gradual thing as your body will crave that natural addiction.

• Still fancy something sweet? Try fruit for a sweet snack, it’s packed full of fiber and nutrients (which I think you will agree has got to be better for you than a donut)

• Add more natural flavors to foods like vanilla, or spices which enhance sweetness without actual sugar.

• A foodie favourite of mine is mixing apple and cinnamon in overnight oats. Cinnamon is great for regulating your blood sugar levels too and curbing those cravings

Bottom Line:

Too much sugar in your diet is a main culprit of the belly fat build up, cut back and get thinking about those natural alternatives if you want to lose that belly.

#2 – Anyone for Afternoon Tea? It’ll help you lose belly fat overnight….

This is exactly how to lose belly fat overnight. If you were going to have a hot drink what would be your first choice, coffee? Have you ever considered green tea?

Well if you want to kiss goodbye to that muffin top, then you may want to start drinking it. It would be safe to say this drink is jam packed full of powerful antioxidants and is incredibly good for you and comes with the added bonus, it’s a fat burner too. So what’s not to like?

There are even suggestions the fat burning properties of green tea could enhance fat loss through exercise especially in the stubborn abdominal area

Bottom Line:

Green tea has proven benefits for the fight against fat and it’s really good for you, so give it a try.

#3 – Hit a “HIIT” Workout

This will help you lose belly fat in 10 days! Cardio workouts or high intensity interval training (HIIT) are excellent ways to shift not only that pooch, but also fat from your whole body.

These fast paced workouts get the blood pumping at a high rate of knots which increases your metabolism and enhances the fat burn

And as it’s all down to short bursts of activity, it’s perfect if you don’t have a lot of time.

Bottom Line:

Get your heart rate going with some intense activity to boost fat burning.

#4 – Curb the Carbs

Cutting back on your carbohydrate intake is a very quick way to see the results of fat loss. I know are now thinking, surely a low fat diet must be better for banishing the bulge, right? You will be surprised.

Studies have proven that a low carb diet is more effective for fat loss than its low fat counterpart and especially around your midsection 

Carbs cause you to retain water (usually around the belly area) so if you cut back on these guys you will soon lose all that water weight and will see results.

Here are a few carb curbing pointers for you:

• Forget about foods like potatoes, white rice, breads and pastas

• Think instead about lean meat, fish such as salmon, and leafy green vegetables and don’t forget about eggs, they have got to be the top go-to for every dieter on the planet.

Bottom Line

Low carb diets are better than low fat diets. If you curb your carbs you will lose belly fat in 3 days.

#5 – Fuel up on fiber

Fiber is a good way to fill up without the calories, and it hangs around in your stomach longer than other foods so you feel fuller for longer.

Fiber also keeps your blood sugar levels right where they need to be which means your body is less likely to hold onto fat.

This effective fat fighter has actually seen studies that suggest it’s particularly good for the belly too

Food for thought, fiber style:

• Go for non starchy vegetables like spinach, broccoli or tomato. (Perfect for a tasty salad or stir fry)

• Apples and raspberries would be my top choice for fruity flavors, both are high in fiber and low in carbs.

Bottom Line:

If you want to trim your waist, high fiber foods are not only effective for fat loss, they won’t leave you hungry for more.

#6 – Pump Some Iron

Now I know our main aim is to slim down and weights just instantly bring thoughts of big and bulky to mind.

Don’t worry, in fact that’s a big myth and throwing some weights into your weekly workout really could be a good thing.

Muscle burns more calories than fat, so if you want to speed up fat loss, this is a great way to preserve that precious powerhouse and get rid of some fat at the same time.And it will continue to burn off calories long after you have finished your work out too. (Happy days)

Pumping iron pointers:

• Squats with hand weights are a good exercise as the bigger the muscle, the more energy you use (and you can’t get any bigger than your glutes)

• Kettlebell swings are a good way to mix a variety of muscle groups in one exercise.

Bottom Line:

Packing in the pump will boost your metabolism and get those calories burning, which lead to fat loss.

#7 – And Relax……….

And relax? How does that have to do with losing my belly fat fast?

How is your day? Is it always busy and stressful? Are you constantly running around from one place to the next without giving yourself a breather? You need to stop and chill out a little.

Stress plays a big part in belly fat believe it or not. If you are stressed it can affect your hormones and lead you to make bad food choices, which could lead to weight gain .

I know when I’m stressed it’s too easy to raid the fridge to just make me “feel” better, but it doesn’t last for long and then the guilt takes over instead. Not good.

So instead of getting all worked up, you need to take some time out for yourself:

• Get a good night sleep, things always look better when you are well rested

• Exercise is another excellent stress buster, so get moving.

• Laugh it off, it relaxes your whole body and really gives you that feel good factor.

Bottom Line:

If you want to lose belly fat fast, then don’t stress about it……. just chill and you will see the results.

For More Tips On How To Lose Your Belly, Click Here!

How to Get in Shape For Spring Break in 3 Weeks

The countdown to spring break has begun. Stores are advertising all things beachy to get us in the mood for exotic vacations. Bikini-clad mannequins grace storefront displays. The only problem? Your body needs some tough love.  Prepare to don your bikini proudly with Her Campus’s 3-week tone up calendar, courtesy of Evie Oregon, M.S., Kinesiology instructor at Michigan State University, Ross Sherman, Ph.D, exercise science professor at Grand Valley State University, and Larissa True, M.S., Doctoral student in Kinesiology at Michigan State University and certified personal trainer. 

Getting started...

What exactly will these three weeks entail? You’ll be doing a mix of cardio and strength training. Oregon says, “I would prescribe a 3 week plan that has you working out 5 out of the 7 days in a week and that implements 2-3 lifting sessions a week, cardio every day varying in intensity level between light and moderate for a minimum of 30 minutes but no longer than 70 minutes."

Why both? “The cardio will not only help to torch calories, but can also help to alleviate sore muscles caused by lifting weights,” True adds. Weight training helps build strength and prevents injuries.

Three weeks isn’t a lot of time, so you have to commit if you want a toned spring break body. “One day can really throw you off,” Oregon warns, “so good time management is crucial.”

Get your spring break bod with this plan!

Week 1

Mantra: “Pain is temporary. Pride is forever.”

Sunday: day off, but make it a goal to do something that makes you break a sweat at least once

Monday: 30 minutes cardio

- Arm exercises: 3 sets of 12 with 3-5 lb. weights. 

• Tricep Extension: With a weight in both hands, lift the hands above the head and then, keeping the elbows in close to the ears, bend at the elbow and lower the weight down behind your head.
• 3 sets of 12 bicep curls (using the “slow burn” technique explained below)
• Pushups
• Shoulder presses (explained throughout the article) 

- Ab exercises:

• Plank—Hold for 30 seconds. Repeat 2 more times.
• Crunches: 12 center crunches, 12 to the left, 12 to the right. Repeat 2 more times. (Try doing them on a stability ball for a more intense ab workout) 

- Leg exercises:

• Forward lunges: 12 forward lunges on your right leg. 12 forward lunges on your left leg. 10 squats.
• Wall sits: “Sit” for 30 seconds on the wall, making sure that your legs are at a 90-degree angle.
• Repeat all three exercises (lunges, squats, and wall sits) 2 more times. 

Tuesday: 45 minutes cardio

Wednesday: 30 minutes cardio

- Arm exercises: 3 sets of 12 with 3-5 lb weights.

• “Slow burn” Bicep curls. With 3-5 lb weights in each hand, let your arms hang by your side. Bending at the elbow, lift your hands to your shoulders, and then lower very slowly back down (it should take you 10 seconds to lower the weight). Do 3 sets of 12. Repeat with your left hand
• 3 sets of 12 pushups
• Tricep extensions (3 sets of 12)
• Shoulder presses (3 sets of 12) 

- Ab exercises:

• Plank—Hold for 35 seconds. Repeat 2 more times.
• Leg raises: Lie on your back and put both feet up in the air, creating a 90-degree angle with the body. Keeping the legs straight, lower both feet back to the ground (don’t let them touch) and then raise them back up. Do three sets of 12, alternating with the plank exercises.

- Leg exercises:

• Forward lunges: 12 forward lunges on your right leg. 12 forward lunges on your left leg. 10 squats.
• Wall sits: “Sit” for 30 seconds on the wall, making sure that your legs are at a 90-degree angle.
• Toe raises: Stand flat on your feet. Push yourself up onto the balls of your feet, hold for 3 seconds, and lower your heels. Do 3 sets of 12 (To up the intensity, try doing one foot at a time. For example, stand on your right foot. Push yourself up onto the ball of your foot, hold for 3 seconds, and lower your heel. Do 3 sets of 12, then do your left leg).
• Repeat all four exercises (lunges, squats, wall sits, and toe raises) 2 more times.

Thursday: 45 minutes cardio

Friday: 30 minutes cardio; repeat Monday’s arm, ab, and leg exercises. (Shoulder press: With dumbbells in both hands and hands down at your sides, lift your arms to make a “T” with your body, keeping your arms straight and bringing the weights to the level of your shoulder). 

Saturday: 45 minutes cardio

Week 2

Mantra: “I am stronger than excuses.”

“For Week 2, you’ll need to up the intensity of your workouts. You can do this at your own pace, but remember that you need to be a little bit uncomfortable when doing the exercises. If the suggestions here aren’t enough for you, use a slightly heavier weight or perform more repetitions. The example here uses the same size weights for Week 2, but more repetitions of each exercise,” True explains. 

Sunday: day off, but make it a goal to do something that makes you break a sweat at least once

Monday: 35 minutes cardio

- Arm exercises: 3 sets of 15 with 3-5 lb. weights. 

• Tricep Extension: With a weight in both hands, lift the hands above the head and then, keeping the elbows in close to the ears, bend at the elbow and lower the weight down behind your head.
• 3 sets of 15 bicep curls (using the slow burn technique)
• Pushups (3 sets of 15)
• Shoulder presses (3 sets of 15)

- Ab exercises:

• Plank—Hold for 40 seconds. Repeat 2 more times.
• Toe touches: Lying flat on the floor, bring the right foot and left hand together in the center of your body (keeping your leg and arm straight), then lower your leg and arms at the same time. Repeat on the opposite side; repeat 5 times on each side for a total of 12.
• Crunches: 15 center crunches, 15 to the left, 15 to the right. Repeat 2 more times. (Try doing them on a stability ball for a more intense ab workout).

-Leg exercises:

• Forward lunges: 15 forward lunges on your right leg. 15 forward lunges on your left leg. 12 squats.
• Wall sits: “Sit” for 35 seconds on the wall, making sure that your legs are at a 90-degree angle.
• Repeat all three exercises (lunges, squats, and wall sits) 2 more times. 

Tuesday: 45 minutes cardio

Wednesday: 30 minutes cardio

- Arm exercises: 3 sets of 15 with 3-5 lb weights.

• “Slow burn” Bicep curls. With 3-5 lb weights in each hand, let your arms hang by your side. Bending at the elbow, lift your hands to your shoulders, and then lower very slowly back down (it should take you 10 seconds to lower the weight). Do 3 sets of 15. Repeat with your left hand.
• Pushups (3 sets of 15)
• Tricep extensions (3 sets of 15)
• Shoulder presses (3 sets of 15) 

- Ab exercises:

• Plank—Hold for 45 seconds. Repeat 2 more times.
• Leg raises: Lie on your back and put both feet up in the air, creating a 90-degree angle with the body. Keeping the legs straight, lower both feet back to the ground (don’t let them touch) and then raise them back up. Do three sets of 15, alternating with the plank exercises.

- Leg exercises:

• Forward lunges: 15 forward lunges on your right leg. 15 forward lunges on your left leg. 12 squats.
• Wall sits: “Sit” for 35 seconds on the wall, making sure that your legs are at a 90-degree angle.
• Toe raises: Stand flat on your feet. Push yourself up onto the balls of your feet, hold for 3 seconds, and lower your heels. Do 3 sets of 15 (To up the intensity, try doing one foot at a time. For example, stand on your right foot. Push yourself up onto the ball of your foot, hold for 3 seconds, and lower your heel. Do 3 sets of 15, then do your left leg).
• Repeat all four exercises (lunges, squats, wall sits, and toe raises) 2 more times.

Thursday: 50 minutes cardio

Friday: 30 minutes cardio; repeat Monday’s arm, ab, and leg exercises.

Saturday: 45 minutes cardio

Week 3

Mantra: “I am proud of my body and what it can do.”

“For Week 3, you’ll need to, again, up the intensity of your workouts. Another way to change up the exercises is to do each exercise for a certain amount of time (i.e., as many pushups as possible in 30 seconds). That’s how the workouts for Week 3 are structured. You might be surprised at how challenging this can be even though you’ve already been doing these exercises for 2 weeks. If 30 seconds isn’t long enough for some of the exercises, up the time to 45 seconds or 1 minute,” says True. 

Sunday: day off
 
Monday: 30 minutes cardio

- Arm exercises:

Do each of the following exercises for 30 seconds, in the order they are listed. Try not to take a break in between each exercise and try to do as many as you can in 30 seconds:

• Tricep extension
• Bicep curl (rather than doing the “slow burn” technique, do as many as you can in 20 seconds)
• Shoulder presses
• Pushups     

- Ab exercises:

• Plank—Hold for 45 seconds. Repeat 2 more times.
• Leg raises: Do as many leg raises as you can in 30 seconds. Repeat 2 more times.

- Leg exercises:

• With your 3-5 lb dumbbells in each hand, do as many lunges as you can in 30 seconds; repeat with squats.
• Wall sits: “Sit” for 40 seconds on the wall, making sure that your legs are at a 90-degree angle.
• Repeat all three exercises (lunges, squats, and wall sits) 2 more times. 

Tuesday: 55 minutes cardio
 
Wednesday: 40 minutes cardio

- Arm exercises:

Do each of the following exercises for 35 seconds, in the order they are listed. Try not to take a break in between each exercise and try to do as many as you can in 30 seconds:

• Tricep extension
• Bicep curl (rather than doing the “slow burn” technique, do as many as you can in 20 seconds)
• Shoulder presses
• Pushups

- Ab exercises:

• Plank—Hold for 40 seconds. Repeat 2 more times.
• Leg raises: Do as many leg raises as you can in 30 seconds. Repeat 2 more times.
• Toe touches: Do as many toe touches (alternating leg/arm combination) as you can in 30 seconds. Repeat 2 more times.

- Leg exercises:

• With your 3-5 lb. dumbbells in each hand, do as many lunges as you can in 30 seconds; repeat with squats.
• Wall sits: “Sit” for 40 seconds on the wall, making sure that your legs are at a 90-degree angle.
• Toe raises: do as many toe raises as you can in 30 seconds (do not hold for 3 seconds when you are on the ball of your foot).
• Repeat all four exercises (lunges, squats, wall sits, toe raises) 2 more times. 

Thursday: 45 minutes cardio
    
Friday: 30 minutes cardio; repeat Monday’s arm, ab, and leg workout.
 
Saturday: 45 minutes cardio

Diet plays a part too...

You can work out as much as you want but if you’re chowing down on super greasy fast food, you’re not going to see the body you want. Oregon’s rule of thumb: “stick with natural foods and nuts, such as almonds, and think of eating foods that are the color of the rainbow: leafy greens, salmon, berries, apples.” Sherman also suggests eating foods loaded with whole grains. Eating whole grains “releases energy slower over the course of the day, and prevents rapid changes in blood sugar (which equals hunger),” says Sherman.

To ensure a flat stomach in time for spring break (or even when you’re relaxing on the beach), “totally cut out soda, candy, alcohol (especially beer),” Sherman advises.

And—do I really need to tell you?—drink water. “There are numerous benefits to water—it helps the skin, muscles, and will make you feel much better than any carbonated beverage!” True says. Plus, it will keep you hydrated during your workouts.

Don’t fear the bikini; show off your toned body! Oregon, True, and Sherman agree that three weeks is hardly enough time to completely change your body, but the thing to focus on is having a healthy body you are proud of. And, of course, feeling confident and having a blast on spring break!

Check out the new 3 Week Diet Plan here

Article source: https://www.hercampus.com/health/fitness/how-get-shape-spring-break-your-3-week-plan