You’ve probably heard of it before, especially if you have diabetes. The glycemic index list is becoming very popular for losing weight quickly, it’s not just for people who need to control their insulin levels anymore. First let me explain what the glycemic index is, then I’ll provide you with a free glycemic index list for losing up to 30lbs in the next 60 days.

What Is The Glycemic Index

The glycemic index is a revolutionary rating system that tells you how fast a certain carbohydrate will effect your insulin levels. This is very important if your goal is weight loss. But more than that, by learning about the glycemic index you may also discover the untold benefits it has for your health, including reducing your risk of developing and preenting diabetes especially type 2 diabetes, high triglyceride levels, as well as reducing your risk of heart disease.

In a nutshell, you want to choose foods that avoid large spikes in your insulin levels.

The glycemic index is a way to rank foods according to the effect they have on our blood glucose levels.  This is especially true in regards to carbohydrates.

Basically, the glycemic index ranks carbohydrates on a scale of 0 to 100, and it’s based on how they can raise your blood sugar levels after you eat. Foods with a higher levels get digested faster and spike your blood sugar levels causing you to store fat. Foods with lower GI levels get digested at a slower rate and are more likely to be sent to your muscles for energy instead of being stored as fat.

This type of diet was created by doctors for diabetics, but many people are now using it shed fat fast. How fast, Lisa a client of mine lost 33lbs in just 60 days. She used a modified version of this diet called The Rapid Fat Loss Diet along with 10 minutes of exercise. Read her story here.

What’s The Glycemic Index List?

In case you didn’t know not all carbohydrate are created equal, in fact they react very differently in our bodies. The glycemic index or(GI)is a ranking system for carbohydrates and how they effect your blood sugar levels. Eating low GI carbs – the ones that have very little effect on your insulin levels is the secret to not only losing weight fast but, it can also prevent heart disease and diabetes.

Here Are The Benefits of the Glycemic Index?

If all you eat are high GI foods you will never reach your weight loss goals. You should Switch to eating lower GI carbs that slowly trickle glucose into your blood stream this keeps your energy levels steady without the ups and downs and they also make you feel fuller between meals.

* Low GI diets help you lose weight fast
* Low GI carbs can help to management diabetes
* Low GI carbs can lower your risk of heart disease
* Low GI carbs will lower your cholesterol levels
* Low GI carbs can help with the symptoms of PCOS
* Low GI carbs reduce hunger and keep you full longer
* Low GI carbs can increase your endurance
* High GI carbs the only time you should eat high GI carbs is after exercising to help re-fuel your carbohydrate stores

FREE Glycemic Index Food List

Of course there are some things that you can do to start burning fat when you are working out. While just working out alone can be a huge help, here are a few great ideas that will turn your workout into a burn fat workout that will really help you to get rid of fat fast.

Shorter Workouts with more Intensity

First of all, if you are interested in a burning fat, consider doing circuit training workouts with more intensity than normal. performing 10-15 minute circuits will keep your heart elevated for the length of your workout this can really help you boost your metabolism and help you burn more fat, rather than doing aeroics for 60 minutes at a slower pace. This is a great idea when you are working to try to burn off fat as quickly as possible.

Cardio Interval Training

Another great option that you have is cardio interval training if you want to have a good fat burning workout. You can add this type of a workout two days a work. Basically what you do is to start using both low intensity and high intensity exercises in the same workout.

It helps you to boost your metabolism. This is something that I have used as my secret technique for years with all my clients. You don’t have to work out for a long time, but within about 10-18 minutes of working out, you can vary the intensity of the training to really start boosting your metabolism which helps you to burn off fat.

Resistance Training

Resistance training is also important if you want to burn off fat. Resistance training is a great way to start burning fat and when you do it a couple times a week, you’ll definitely start burning off more fat since you’ll be adding more muscle mass to your body.

When you add more muscle mass, it works to increase the pace of your
metabolism, making sure that you burn off more calories, even when
you’re at rest. Burning off fat is important if you are overweight. Many problems can occur if you are overweight, such as heart problems, strokes, high blood pressure, and so much more. So, before you get into bad health
problems, it’s important that you work to start taking off that weight.

If you’re ready to burn off that fat, it’s time to start moving. With the right fat burning exercises, you’ll be able to work out, burn calories, burn fat, and finally get yourself down to a weight that is more healthy for your body.

The Rapid Fat Loss Diet incorporates 10 minute circuits that can help you lose up to 30lbs in 60 days. Read what some client have to say about this program at The Rapid Fat Loss Diet

Of course whether you go with a particular diet plan or one of your own, there are some things that every easy diet plan should have. So, here are a few things that you’ll want to include in a diet plan that is easy, yet effective.

Exercise Must Be Added to Every Diet Plan

First of all, it’s so important that you have exercise as a part of your plan. You can’t expect to go on an easy diet plan and to start losing weight if you don’t get moving. Exercise is so important to your diet plan if you really want to lose the weight.

You need to get your heart going and your metabolism running if you want to burn off  that fat. There are many different types of exercise that you can use,
including weight lifting, jogging, or even swimming.

Water is a Great Part of an Easy Diet Plan

No matter what kind of a diet plan you decide to go with, water is going to be important to an easy diet plan. Believe it or not, water has a huge affect on the weight that you can lose. The water can help you to eat less, since you’ll feel fuller all the time. Also, it helps to cleanse out toxins in your system and keeps you from getting dehydrated as well.

Ensure the Plan You Choose is Easy to Follow

When you are trying to choose an easy diet plan, it’s important that you ensure the plan that you choose is one that is going to be easy for you to follow. You don’t want to go with a program that will take up huge amounts of time and you don’t want to feel confused about the diet as you try to follow it either. So, make sure that you go with a diet plan that you understand and that will be easy to implement into your life.

Add Detoxing to Your Diet Plan

No matter what kind of easy diet plan you decide to go with, it’s important that you add detoxing to your diet plan for the best results. You see, there are many toxins that end up in your system and they usually are engulfed in fat cells by the body. This can be part of what is making you fat. So, if you start detoxing, it will help you with your weight loss and compliment the diet that you are on.

So, it is actually possible to have an easy diet plan that you can easily follow to lose weight. You don’t have to be on a complicated plan in order to lose the weight you want to. Find the plan that works for you and use these tips to help you lose the weight you need to without a hard or confusing diet plan to follow.

My personal favorite is the rapid fat loss diet,I have had some clients lose up to 30lbs in 60 days following this easy diet plan. The best thing about it it not even a diet you get to eat nrmal foods and you only have to exercise for 10 minutes a day three days a week.

Learn more about it by clicking on the book cover below:

Let’s get started!

The right way to achieve a six of pack of abs is to perform metabolism boosting, fat burning workouts that work all major muscles of the body, including your abs.

I am going to show you how to burn stomach fat using what I think are the three best indirect ab exercises. These three exercises are performed as a tri-set, meaning you perform one after the other without rest. After you complete the third exercise you rest for 30 seconds and repeat.

Here are my three favorite ab exercises:

1. Core dumbbell rows

2. Front squats

3. Squat trust

The repetitions for the first two exercises should be in the range of 8-12. When performing the squat trust stick with 15-20 reps.

Here’s how to perform each exercise:

Core Stabilizer Rows:

Start in the push-up position holding on to dumbbell’s Make sure you keep your abs tight throughout the entire movement. Now perform a row with one arm. Your other hand is going to be stabilizing your body. Return the dumbbell to the floor and perform the same movement with the other arm for the set number of reps. Believe me this exercise really gives your abs a great workout. Give it a try see how it feels.

Front squat:

The bar is held in the front of the body instead of the back. You lift the bar from the floor like you would when performing a power clean. Then place the bar across the front part of your shoulders and cross your arms over the bar to hold it from rolling off. Even though this is a leg exercise it stresses the abs strongly because the weight is in the front of your body and the abs have to work hard to stabilize the weight. Plus the squat will help shed fat fast.

Squat Trust:

The position for this exercise is in the push-up position. You then trust both legs forward bring your knees under your chest at the same time. Remember to use 12-15 repetitions for this exercise then repeat the entire cycle (all three exercises) over again.

Congratulations! You just finished one of the best ab workouts without doing sit-ups, crunches or any direct ab work what so ever.
Discover How Busy Men and Women Are Burning off “Stomach Fat”  and Building Lean Muscle with Fun, Fast Workouts You Can Do Right in Your Own Home.

Learn more about this unique, fat loss system here

———————————————————–

Rich Lauro
“The Body Transformation Expert”
Certified Master Fitness Trainer
Rich Lauro is Certified Parrillo, ACE Master Fitness Trainer with 18 years of experience and has written several articles and special reports designed to help the average over weight individual, to lose weight and build lean muscle without the use of any supplements, diets, or special equipment.

—————————–

copyright 2009 The RapidFatlossDiet.com
All Rights Reserved

—————————–

— Disclaimer —-
The information contained in on this entire website is strictly for informational purposes. You should consult a physician before beginning any new nutrition, exercise, or dietary supplement program. The information contained on this entire site is not intended to provide medical advice. Specific medical advice should be obtained from a licensed health-care practitioner.

The results, if any, from the training and eating strategies will vary on an individual basis. The author, Rich Lauro, will not assume any liability, nor be held responsible for any injury, illness or personal loss due to the utilization of any information contained herein.
— End Disclaimer —

How would you like to super charge your metabolism and lose fat from
your belly, butt and thighs’ or any where else for that matter? If so, then follow the five fat burning tips below.

If you follow these tips, I guarantee you will be able to fit into your favorite pair of ’skinny jeans in no time. or your favorite ginne T for you guy’s.

Fat Burning Tip 1. Perform full body workouts

Using free weights instead of machines, this requires your body to use more muscle and to work harder which will speed your metabolism and increase fat burning.

Here’s why, when you use a seated chest press machine you’re body does
not have to worry about stabilizing itself. But when you use dumbbells  your body has to call upon many more muscles to help stabilize and balance the dumbbells resulting in more muscles being worked.

Fat Burning Tip 2. Use compound exercises

When your goal is fat loss, you should be performing compound exercises that work more then one muscle at a time. For example the squat works all the muscle of your legs and butt, it also effects your nervous system making it a much better exercise for building muscle and burning off fat then using a leg extension machine. Leg extensions only works the front of your thigh and doesn’t offer any other benefit.

Most women seek a lean, sexy body and the way to get it is by increasing your metabolism and by using quick fat burning workouts that work as many muscles as possible. This also holds true for other body parts as well. Other trouble area for women are the back of their arms (triceps).

Instead of using tricep kickbacks which only works one muscle you should perform body weight bench dips if your goal is to tone the back of your arms. These exercises not only work your arms they also work your chest and shoulders.

The fastest way to burn fat and tone your body is to use movements that allow you to use the most weight. This will increase your lean muscle, and speed up your metabolism.

Fat Burning Tip 3. Perform Circuits

Circuit training allow you to work your whole body without rest . By using circuits your workouts will be short and more effective.  This type of workout has many benefits compared to straight set workouts. Especially if your goal is burning off unwanted body fat.

Your constantly moving between exercises which elevates your heart rate, burns more calories and speeds your metabolism.

Fat loss up to 30 Pounds in 60 days is not unusual…”Lisa lost 33lbs using The Rapid Fat Loss Diet in only 60 days I’m down to 110 pounds To say I’m pleased with my progress is an understatement. The progress I have made in 60 days has amazed me – I never knew I could look like this!”
Lisa Marchese

Fat Burning Tip 4. Use heavy weight

Most women are confused when it comes to lifting weights. They are afraid of lifting heavy weights. They thing they are going to build muscle like those women body building freaks. Don’t worry it won’t happen unless your using drugs. New research, proves lifting heavy weights for 8-12 repetitions is best for building lean toned muscle.

Lifting heavy weights will give you that lean body and stimulates your metabolism. The high rep myth is one of the biggest lies and most unproductive way of training! The fitness magazines have convinced many women to lift light weight for high reps, this is not going to get you a lean sexy body. The other myth is if you lift heavy weights your body will get bulky or bigger. Don’t believe this, you’re being lied too.

Fat Burning Tip 5. Perform cardio intervals

Interval cardio training performed after weight-training will burns double the amount of calories, This type of cardio not only works the cardiovascular system, it builds muscle at the same time. The best time to perform these quick cardio sessions is right after lifting weights.

Here’s how to perform it: you would warm up for 5 minutes on a treadmill or any other type of cardio. You start out using 1:2 ratio progressing to a 1:1 ratio Here’s an example: using a treadmill you would run at level 5 for 1
minute then walk for two minutes. This is repeated for 6-8 rounds. You must work as hard as you can this of course depends on what kind of
shape your already in.

Discover How Busy Men and Women Are Burning off “Body Fat” and Building Lean Muscle with Fun, Fast Workouts You Can Do Right in Your Own Home Learn more about these fat burning tips here

——————————————————————-
Rich Lauro
“The Body Transformation Expert”
Certified Master Fitness Trainer

Rich Lauro is Certified Parrillo, ACE Master Fitness Trainer with 18 years of experience and has written several articles and special reports designed to help the average over weight individual, to lose weight and build lean muscle without the use of any supplements, diets, or special equipment.

—————————-
copyright 2009 TheRapidFatlossDiet.com
All Rights Reserved
—————————–

— Disclaimer —-
The information contained in on this entire website is strictly for informational purposes. You should consult a physician before beginning any new nutrition, exercise, or dietary supplement program. The information contained on this entire site is not intended to provide medical advice. Specific medical advice should be obtained from a licensed health-care practitioner.

The results, if any, from the training and eating strategies will vary on an individual basis. The author, Rich Lauro, will not assume any liability, nor be held responsible for any injury, illness or personal loss due to the utilization of any information contained herein.
— End Disclaimer —

I’ve, tried them all myself and experimented on all of my clients.

With over 18 years experience helping other people lose weight I’m pretty sure I know what works and what’s a waste of your time.

Here’s what works for people with limited time to exercise, most of my client don’t have 40-60 minutes a day to exercise. The people who come to me for help cannot spare 40-60 minutes to exercise.

They just don’t have 4-6 hours per week for exercise, and to be honest with you you don’t need that much time to get amazing results.

Having said all that, here’s the bottom line for losing belly fat fast…

Use my one minute warm-up described below, perform circuit training to lose belly fat fast and build lean muscle, and then perform interval training to burn even more fat. I’ve structured my rapid fat loss system so that your workout takes no longer than 15 minutes a day, three times per week.

You’ll do one minute of dumbbell swings to warm-up. This is a much more efficient than walking 5 minutes on a treadmill, which really does nothing to prepare you for the workout that lies ahead.

Then you go right into your fat loss circuit, where you perform six exercises back to back with no rest  between each exercise. This cuts your workout time in half, while still giving you great results. You only need 10-15 minutes for this, and you’ll use full body combination exercises to acheive this.

And finally, you’ll do 10 minutes of interval training on your non circuit days. A warm-up, followed by six short intervals at your appropriate fitness level interspersed with short periods of low-intensity recovery. That’s the whole workout. Again, about 10-15 minute circuit training three days a week and two days of 10 minute intervals on non circuit days.

To say this workout burns fat fast is an understatment, infact research proves you will burn fat up to 39 hours after you finish this type of circuit workout. While 60 minutes of aerobic exercise will only burn fat for 2-3 hours after your done. So what would you rather do? workout 10-15 minutes and burn fat all day or workout for an hour and burn fat for only 3 hours.

Did you know long slow cardio, has the potential to cause overuse injuries, plus it’s an inefficient way to lose fat. If you only have 10-15 minutes to workout and you spend it all doing cardio you will never have that sculpted body your after?

So the best way to burn belly fat is by combining circuit training and interval training. It’s fast, it works, and it’s fun!