Free Weight Loss Tips - Start Burning Fat & Losing Weight Today

Weight Loss Tip #91 - Commit to cardio
The first step to making your commitment to cardio is to find what you enjoy. There are so many options to choose from - running, cycling, cardio machines in the gym, and group fitness classes, just to name a few. If you get bored easily, change it up frequently. Find a friend who likes the same type of workout and use the buddy system. If you pick an activity you enjoy, it will be much easier to stick with it. Make your cardio workout a priority. Quit scheduling your workouts around everything else you have to do, and instead schedule everything else around your workout. Write it in your planner if you need to, but don't let anything interfere. If you make it important in your daily routine, then you will find ways to work in everything else you need to do.

Weight Loss Tip #92 - Try different forms of exercise
If you have always used free weights, then switch it up and try training with machines like "Hammer Strength" or "Nautilus". These are excellent weight resistance machines and they will really work your muscles from different angles and different intensities. You should always strive to find new and exciting ways to workout your body. Try doing all body-weight movements, which are a really great way to build quality strength. The military uses mainly body-weight movements during their training. These include pushups, sit-ups and pull-ups. These three main body-weight movements will really give you a great overall body workout!

Weight Loss Tip #93 - Rest for muscle growth
One of the best pieces of exercise advice is to understand that your muscles grow when you’re resting not training. That's right; you don't actually get bigger and stronger when you're in the gym. It's what you do after your workout that's the real key to muscle growth. If you don't let your muscles recover correctly, you're body will become over trained and it will be in a state of constant "catch up". This is far from the ideal state that you want your body in. What you want is to truly prime your body for your next workout and give it enough rest and recuperation to fully optimize your training.

The worst thing you can do is over train your body. This will lead to muscle atrophy (breaking down muscle) and you may experience the flu because of this. When you train, make sure to limit your resistance training sessions to 45 minutes maximum. Your body's testosterone levels start decreasing after about 45 minutes, so anytime after this length and you're really just wasting your time. Focus on hitting it with a high level of intensity for 45 minutes and get out of there. Take care of business and start your recuperation. When you get back from your workout, you might also try sitting in a Jacuzzi or sauna to really relax and let your muscles recover. Rest is extremely important when training hard, so make sure to take the time to recover and grow from your training sessions.

Weight Loss Tip #94 - Keep an exercise journal
Always make sure to keep a detailed training journal. By keeping a journal of your training sessions, you will have a detailed log of your every exercise you perform along with reps, sets and how much weight you lifted. It's also great to document how you felt before, during and after your training session along with any food/supplements you took before and after you trained. By keeping an exercise journal, you will have access to a wealth of information and be able to detect specific areas in your current training routine which can be changed or improved upon.

One of the biggest mistakes most people make is to continue on with a training routine that simply does not work well for them. As the old saying goes, "Insanity is doing the same thing over and over again, and expecting different results". Don't let exercise insanity set in. Make sure to always switch up your training routines and document each one of them into your exercise journal. When you look back on your training journal, you will see specific patterns where you are succeeding and also where you're falling short. One of the most important pieces of exercise advice is to figure not only "what to do", but more importantly "what not to do". When you know the areas to avoid, your progress will skyrocket!

Weight Loss Tip #95 - Maximize the windows of opportunity
You have two main windows of opportunity when you’re training. One is 30 minutes before you train (pre-workout meal) and another comes about 30-60 minutes after your workout (post-workout meal). The pre-workout meal should consist of a starchy carb and lean protein. The starchy carb will supply the energy you need to get through an intense workout. The protein provides the much needed fuel for your muscles, so they keep a positive nitrogen balance. A great pre-workout meal would be consumed 30 minutes before your workout and would consist of 1 cup of natural oatmeal with one scoop of protein powder. Try to stick with whey protein. Mix it with some water and microwave the dish for about 2 minutes. Stir it up and eat it with a big glass of water.

Your post-workout meal should be consumed as quickly after your workout as possible. This should consist of a simple sugar to spike your insulin levels and rush glycogen back into your muscles which are screaming for fuel by now. Try to stick with either dextrose or maltodextrin as your main source of simple sugar. These can be found in your MRP (meal replacement powder). Also, add another supply of protein to the mix. If you are using a post-workout dextrose based drink, add another scoop of whey protein to it and shake it up. If you’re drinking an MRP, you should be perfectly fine. Shoot for around 20-30 grams of protein before your workout and 30-50 grams of protein after your workout.

Weight Loss Tip #96 - Always shock your muscles
Always try to "trick" your muscles into growth. You never want to do the same exercises, reps and sets for each and every workout. You always want to shock your muscles into growing and adapting to new stimuli, so make sure to always switch up your training routines, number of sets and reps for each training session. Also, make sure to train at a high level if intensity and really push each set to positive failure (barely getting the last rep up).

You should always focus on increasing the weight lifted. If your muscles get used to lifting a specific amount of weight, then they will never want to get stronger or grow. Always try to trick your muscles with different reps/sets and keep your intensity levels up high enough so they always are forced to make changes and grow!

Weight Loss Tip #97 - Have a detailed exercise plan
You would never build a house without a site plan, would you? You would never just pick up a hammer, some nails and start pounding away hoping your dream home will be built perfectly. Just like building a house, when you build your body up, you need a plan to adhere to and follow.

Don't just wander in and pick out the first five exercises you see. Have a detailed plan of action and know which body part you will be training, which exercises you will use and a specific repetition and set range you will implement. When you have a good exercise plan, you will know exactly what you need to do and your training session will have a smooth flow with no wasted time looking for exercises to perform.

Weight Loss Tip #98 - Find inspiration
Find strong inspiration through real life weight loss success stories from others. By reading other people's success stories you will learn where each one came from and what they did to lose the weight. You will be able to relate with them and really understand their road to success. Uplifting success stories will motivate and inspire you stay on track and keep going to reach your weight loss goals.

Weight Loss Tip #99 - Brown is better
A great tip for losing weight is to make the switch from white flour based food to whole grains. Whole grains are whole wheat, oats, whole rye flour, barley, brown rice and any other unprocessed grain. The added fiber in whole grain foods will fill you up quicker than if you were eating the white versions. Foods containing whole grains are also believed to keep blood-sugar levels stable over a longer period of time. Try to substitute these foods:

*Whole wheat bread VS. Enriched white bread
*Whole wheat pasta VS. White-flour pasta
*Sweet potatoes VS. White potatoes
*Whole wheat tortilla VS. White-flour tortilla
*Wheat bran cereal VS. Corn Flakes
*Oatmeal VS. Cream of wheat
*Whole rye crackers VS. White-flour-based crackers
*Whole-grain waffles VS. White-flour-based waffles

Weight Loss Tip #100 - Pack a healthy lunch
Try packing a healthy low calorie lunch a few times a week. Not only will you save hundreds of calories but you will also save money by making your own meals. If you find yourself having a tendency to snack while at work, buy a box of protein bars and throw them in the freezer at work. Protein bars make a great snack during the day and can come in very handy when a sweet tooth episode kicks in. Prepare your meal the night before and place it in some Tupperware for the next day. Add a chicken breast, some vegetable sticks and a piece of fruit and you have a perfect low calorie meal. Another great tip is to buy a few containers of non-fat cottage cheese and store them in the refrigerator at your office.

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