Brian Flatt Announces The 3 Week Diet - A Scientifically Proven Diet Plan

More and more people are finding success with the 3 week diet that was created by Brian Flatt, personal trainer and nutritionist. This particular diet program has been helping people lose between 12 and 23 pounds in just three weeks or 21 days.

According to author the 3 week diet has been scientifically tested and found to work on all types of people, regardless of their fitness level or body type. On average, people lose between 12 and 23 pounds using the diet, although reports have also suggested the actual amount is a lot higher. What really sets this diet apart, however, is that it is not a crash diet, but rather a way of changing a lifestyle.

"We have implemented the 3 pound rule in our program," added Brian Flatt. "This basically means that, after completing the three week diet, people start with it again if they gain 3 pounds in weight. As a result, the weight will always stay off."

Brian Flatt is a fitness instructor, a health coach and a sporting dietician who has been in the wellness and fitness field for several years. He is the manager of REV Fitness, a personal training center located in Southern California. Brian is a certified dietitian who in this program details exactly what women and men must to do in order to stay fit and healthy. This program focuses on the body weight loss trifecta of motivation, dieting and exercise and is designed to produce effective outcomes. This diet program is designed for individuals who do not want to go through severe diet plans and want to adhere to the excellent healthy tips indicated in his program.

Those who are interested to find out more about Brian's program and learn more about what this weight loss system includes can visit his website. This explains products like the introduction manual, diet manual, workout manual, and mindset and motivation manual. All of these books include instructive and useful information on how to get the most out of the diet, what type of nutrition is best suited for weight loss, as well as motivational tips and tricks to keep users going throughout the weight loss process. The workout manual, for example, includes important information on how to exercise for burning fat, rather than just doing random workout routines which may help tone after weight loss but won't get rid of stubborn fat while working toward weight loss goals.

Click Here For More Info About The 3 Week Diet!

source

7 Great Tips For Fast And Permanent Weight Loss

The quick weight loss tips that I'm about to share with you are effective, they're safe and most importantly they work! The only catch is you have to put them to work! Ready? Good, here are your tips...

Tip #1 Think Long Term

I know, I know. These are supposed to be tips for fast weight loss.

Let me explain...

Many people quit their weight loss program when they fail to see results quick enough. Thinking long term will help keep you going.

Also, many people try unhealthy diets or unsafe pills and supplements that promise easy and rapid weight loss.

There are many diets that do cause quick weight loss. The thing is the results rarely ever last because all they do is mess up your metabolism, setting you up to eventually gain all the weight back.

Having a long term view will help you avoid short term unhealthy solutions.

Tip #2: Set A Goal

Losing weight can be a big challenge. You might have to make some drastic changes to your current lifestyle and you have to stay motivated.

Set an exciting weight loss goal and you're more likely to stay motivated to do the necessary things to lose the weight.

Tip #3 Follow An Expert

I strongly recommend hiring a good Fitness Trainer. He or she will teach you how to workout correctly, eat right, and keep you motivated.

Trainers don't come cheap - especially good ones. I think it's a worthy investment if it leads to an improvement in your health and how you look and feel.

If the expense is too much, consider working with the Trainer once or twice a month for program design and instruction. That's much cheaper than seeing him or her 2 or 3 times a week.

Alternatively you can buy a few good highly reviewed instructional books and/or dvds.

Tip #4 Eat For Weight Loss

This might be the most important quick weight loss tip. You should set an eating schedule and have your meals planned ahead of time.

Why set an eating schedule?

To lose weight quickly your metabolism needs to be fired up all day.

The best way you can make that happen is to eat four to six small meals a day spaced 3 to 4 hours apart. Setting a schedule will help you avoid going long periods without eating. This is crucial for quick weight loss.

Have healthy, balanced meals preplanned. If you spend time wondering what your next meal will be you'll end up eating fattening fast food or skipping meals.

Trust me, that will kill your results.

Prepare meals that combine complex carbohydrates, protein and good fat.

Do you ever read food labels? If not, you won't lose weight quickly if you don't start. Read labels so you can limit your intake of saturated fats, trans fats, sodium and sugar.

Tip #5 Make A Workout Plan

Your workout plan should include two things:

1. the days and times you will exercise
2. the exact workout that you're going to do each day

To lose weight fast you have to plan for it!

Tip #6 Have A Balanced Exercise Program

A balanced exercise program includes cardiovascular exercise, weight training and stretching.

Tip #7 Get A Workout Partner or Join A Support Group

This is one of the best quick weight loss tips that I can offer you.

Most likely you know others who want to lose weight - family members, co-workers, friends...

Having a partner can have a positive influence on your results.

You can help each other stay motivated and hold each other accountable. If one of you doesn't feel like working out, the other person can give a push. If you're craving that bowl of ice cream, your partner can remind you that it will ruin the hard workout that you struggled through.

Now, put these quick weight loss tips to use and I guarantee you'll lose that weight!

Click here for more great weight loss tips!

source

How to Lose Belly Fat in 2 Weeks

Belly fat, or visceral fat, is an especially harmful type of fat that sits around your organs. The first 2 weeks of belly fat loss are the most important, because changes to diet and exercise can result in relatively large weight loss in a short time. Learn the truth about how the body stores and removes belly fat, then adjust your lifestyle for maximum fat reduction.

1. Debunking Belly Fat Myths

Don’t try to isolate the stomach muscles. Belly fat, like other body fat, cannot be spot reduced. Body fat will need to be removed with a combination of diet and exercise from all areas of your body where it is stored.

Don't starve yourself. Eating too little will tell your body to go into fat storage mode, so eat breakfast, healthy snacks and fresh meals. Women should not eat less than 1,500 calories per day, while men should not eat less than 1,700 calories.

Focus on more than diet and exercise. Even though these are essential parts of the equation, sleep and stress play crucial roles in reducing belly fat. Little sleep and high stress, tell your body to produce cortisol hormone, which tells your body to store fat in your mid-section.

Refuse to base your actions on a cleanse or liquid diet. Cleanses are usually only effective for weight loss when combined with a healthy diet, while liquid diets do not give you the nutrients you need for lasting weight loss. Choose to change your eating habits to fresh produce, lean protein and whole grains instead.

Don’t expect even weight loss. You are going to lose more inches on your belly in the first 2 weeks than subsequent weeks if you stay dedicated to a weight loss routine. If you are at least 15 lbs. (6.8 kg) over your ideal weight, you should see significant results in the first 2 weeks and belly reduction may be harder afterward.

Remember that not all fat is the same. Belly fat that is stored around your organs is called visceral fat, and it increases your chances of diabetes, heart disease and cancer. If you store fat in your thighs, buttocks or arms, scientists believe it may be more healthy for you than a “beer belly.”

2. Eating For Belly Reduction

Eat more protein. Ideally, all your proteins should be lean, such as egg whites, fish, chicken or cuts of red meat with very little marbling or fat. Protein requires more energy for your body to digest it and it builds muscle.

• Building muscles will help you burn fat. They speed up your metabolism, burning fat exponentially as you grow stronger. Remember this when you plan your exercise routine.

Eat more of the right kinds of foods. Replace white breads, pastas, fatty meats and sugars with fruits and vegetables. Your plate may be more full than it was before, as long 1/2 to 2/3 of the meal is vegetables.

Go shopping each Sunday. Shop along the perimeter of the grocery store and shop for produce with a wide variety of colors. For the next 2 weeks, only buy whole grains, fruits, vegetables and lean proteins.

Add low-fat dairy to your diet. Protein-rich Greek yogurt, skim milk and even low-fat cheese can make you feel full and reduce calcitriol, a hormone that increases fat storage. Eat at least 6 oz. of yogurt per day, choosing unsweetened or minimally sweetened products over sweeter versions.

Replace your processed grains with whole grains. However, instead of simply buying whole wheat bread, eat quinoa, oatmeal, apples, bananas, flax and wild rice. These fiber sources appear to help digestion, flush the system and help with fat reduction.

Choose your fat. Try to replace all of your fat with monosaturated fat for the next few weeks. This is the fat in nuts, olives and olive oil, flaxseed and avocados. ^[7]

• Choose snacks that are rich in whole grains, protein and mono-saturated fat. For example, a protein smoothie with Greek yogurt, almond butter and oatmeal or a slice of seeded whole grain bread covered in peanut butter will fill you up longer and provide much-needed nutrients.

3. Exercising For Fat Loss

Choose vigorous exercise. When it comes to burning body fat, not every exercise is created equal. For the next 2 weeks, choose high-intensity workouts like running, swimming laps, road cycling, rowing or boot camp over easy to moderate exercise.

Do strength training 6 times in the next 2 weeks. This works out to 3 times a week, every other day. Start with 4 to 5 lb. (1.8 to 2.3 kg) free weights and move up to 7 lbs. (3.2 kg) if you are comfortable with it.

• Choose weight machines over free weights, if you do not know proper form.
• Always flex your core as you do the exercise. Don’t arch your back. The act of flexing your stomach will help you build stomach muscles and define your belly.
• Lift weights for at least 30 minutes at a time.
• Start with simple and well-known exercises like bicep curls, push-ups, pull-ups, tricep curls, flys, chest presses.
• Do 3 sets of 8 to 10 exercises. You should use enough weight to fatigue your muscles and need a rest after each 3-set exercise.

Do high-intensity interval training (HIIT). This means you incorporate the act of sprinting during your cardio session for 30 seconds to 1 minute. Give yourself 2 to 4 minutes between sprints. Remember to include a 5-minute warm up and cool down where you remain at an easy to moderate intensity during your workout.

• Even walking can be adjusted for an HIIT workout. Do 3 shorter, fast-paced interval walks (alternating faster walking with a few slower periods) and 2 walks at moderate intensity each week. You will burn 3 to 5 times more visceral (belly) fat. 
• After 2 weeks of belly fat burning, you can reduce your workout time to 20 minutes and increase the vigorousness of your sprints to get similar benefits.

Do cardio for at least 30 minutes. You usually burn carbohydrates until you hit the 20-minute mark and start to reduce your fat stores. For bigger weight loss, extend your high-intensity training to 45 minutes 5 times per week over the next 2 weeks.

Try a core class. Pilates, barre, core burning classes and some yoga styles focus on building your stomach and back muscles. Building these muscles through special exercises, in addition to weight lifting, will help you burn more fat each week.

Click Here For More Great Weight Loss Tips

source