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This is week four on my six week weight loss program. We have covered week one which is the laid out plan on how to lose weight in six weeks and week two is my famous weight loss breakfast smoothie. In week three I looked at working out with cardio, one of the fastest ways to lose weight fast. In week four I will share with you how I incorporated weightlifting to help me lose weight and move from dress size sixteen to dress size eight in six weeks. It is my sincere hope that this will help you, like it did for me.

After two weeks of intensive cardio and continuously taking the breakfast smoothie which helped reduce my cravings, I started doing some weight lifting. I had never before done any weight lifting so I started with light weight dumbbells and moved on to heavier ones as I went one. There is no rule here.

There are many workouts that you can do, I got my work out ideas online and by reading books like the and then doing them. The one thing I did was to lift the weights until my arms went spaghetti, this means that my arms could not carry anything anymore, the muscles are done. Here is a simple work out from you tube that I do, it is easy and works really well even for women.

Important: Just like in the intensive weight loss cardio, make sure you lift the weights until your arms get so weak, this way your muscles will continue burning the fat, long after you have stopped doing exercises, it will burn fat the whole day, that is the joy of lifting weights. Another thing with weight lifting is to do them while your stomach is tucked in, contract the stomach, this helps lose belly fat. I will discussing more about belly fat later.

All the best, it is always important to have a book with you that can help you look at the exercises as you go on and here are some popular weight lifting books, 101 ways to lift weights to help burn fat and lose weight.

Another one is, the new rules of lifting weights for women.

101

This is week three of my ongoing series the six week journey to lose weight. To lose weight in six weeks requires an intensive cardio. This is the best way I know of to lose weight fast. In the first week of this series we talked about setting the stage to start the weight loss program, in the second week I talked about my weight loss breakfast smoothie.

Combined with the firts two weeks wisdom, cardio workouts can accelerate fat loss in the body. Cardio will not maintain the fat loss in the long haul but to lose weight fast, start with a good cardio workout and you will not regret.

So here is my cardio quick weight loss plan/regiment.

Wake up at 5.30am and do my meditation.

Drink a glass of warm boiled water at six and get out of the door.

In first few days, do some walking, walk very fast, a brisk walk for one hour.  Do this twice a day, the first days.

I then come back into the house at seven and drink another glass of warm boiled water.

Wait for one hour and then take the breakfast smoothie.

After doing this for four days, get into the gym or outdoors and start some running. I combine running with walking but my goal is to sweat out and exhaust my body. I do this before the heavy breakfast and wait for one hour after the exercise before eating<—–You must do this to lose weight fast. IF you eat before exercise or immediately after the you will not lose the weight fast.

You cannot go wrong with this weight loss plane the fist week. This works, it has worked for me and a group of my friends. A morning work out is easier and much more efficient. Once you start running, make the last stretch a  sprint. Make sure you get so tired that you cannot even stand, exhaust your body.

If you want to lose weight in six weeks, do not stroll or jog. Walk very briskly and try to run always. I know, I know, some people are now giving up, saying this is too hard, it is not practical or healthy. Well the only unhealthy thing here is the bad things we are eating. Running and walking is part of people’s lifestyles all over the world. It is a what makes people survive in remote areas.

If you are healthy, do this and lose weight. You trick your body to burn the fat, Get it so exhausted that there is no way out but burn stored fat to provide you with energy. In the one hour after the work out, you can stretch, drink more and more water but do not eat anything with SUGAR. You can also drink water mixed with apple cider vinegar. Read more about the benefits of apple cider vinegar here.

All the best to you.

Sandema

I have written in my earlier post on how to lose weight and weight loss and on my favorite weight loss breakfast smoothie . In all the posts I  tend to mention Braggs apple cider vinegar. I love this stuff. I have Braggs apple cider vinegar currently in my fridge. There are myriad uses of apple cider vinegar.  In this post I will list Braggs apple cider vinegar benefits and in relation to how I have also used it for weight loss.

I learn t about apple cider vinegar by reading the book, 150 best foods on earth by Johnny Bowden. I then started drinking apple cider vinegar daily for the following reasons.

Braggs apple cider vinegar to reduce acid reflux.

Apple cider to help reduce pimples on my face.

Apple cider to help cure yeast infection on the breast that I had.

Apple cider to provide energy in my system.

I can attest that since I started drinking the apple cider daily I have gotten all the above benefits and I think much more. My skin is more smooth, my digestive system is better and I feel more energized daily.

In relation to weight  loss. I add apple cider vinegar in my weight loss smoothie every morning. I swear that this stuff helps to speed up metabolism and help burn more and more calories. I use one table spoon in the smoothie.

I use only Braggs apple cider since it has the ‘mother’, contains all the benefits of apple cider. I add apple cider to all the water I drink thorough the day. This means I drink more and more water. Water has the benefit of keeping me hydrated and help burn more fat.

However I must say this,there is no way you can drink apple cider vinegar, eat junk, sleep very little, no exercise and expect to lose weight. Apple cider is just one of the things you can add to your healthy lifestyle to make it even better. If you are trying to lose weight then get apple cider vinegar, add it to your water and smoothies and you will not regret.

All the best,

Sandema.

The 150 healthiest foods on earth by Johhny Bowden is one of the food reference books in my house. It is a great book that cuts through the BS and tell you that vegetables are the best things that happened to mankind. He talks about beef and poultry too but the emphasis is on vegetables and some super fruits like blue berries.

While it is true that no one can grow fat on eating corn alone. The truth of the matter is, good healthy food will prevent you from adding more pounds on your body and it will prevent you from getting sick. You will also reduce stress and can use some food like coconut oil to cure diseases in the body.

The book has all the sections on food, from water, fruits, vegetables, grains, spices and oils. Some of the powerful foods that I found out in this book include.
Coconut oil.
Apple cider vinegar.
Blue berries.
Flax seed oil
Mangoes.
Papaya.
Kale.
And much much more.

This book, the 150 healthiest food on earth by Johhny Bowen is the go to place to find out the best foods to eat. In addition you will also find out which foods are safe and the one s that you need to stick with the organic kind.

I also got the idea about oat meal and that you can eat it raw. I loved the idea and since then I have been using oatmeal in my weight loss smoothie. Much easier and much healthy.

If you want to get this book then you can easily find it in amazon for about 16.49USD. You cannot go wrong with this book .

The only shortfall is that this is a book that you cannot read in a day, you have to take time to read the book and even keep it as a reference. There is also a section on different health experts revealing what they eat. You know, I have been feeling guilty eating avocado, I just realized it is one of the super foods. I used avocado to reduce cravings by eating it before a meal and it odes help me lose weight.

One of the customer reviews in amazon that nails the point home is this one. This book could not be any better. There are a million books out there that tell you what foods are healthy and, anyone that has paid any attention at all, can tell you what is healthy and what is not. But this book goes farther by giving you all the research and little known facts about so many different foods. And it presents both sides of controversial topics, such as soy. I now have a resource to see how I can correct problems through nutrition. This is highly recommended for anyone that has an interest in improving their health through nutrition. Thank you!!!

IF you want to check out the book and read more form amazon then follow this link The 150 Healthiest Foods on Earth: The Surprising, Unbiased Truth About What You Should Eat and Why

Other books by Johhny Bowden include. Healthiest Meals on Earth: The Surprising, Unbiased Truth About What Meals to Eat and Why

The 150 Most Effective Ways to Boost Your Energy: The Surprising, Unbiased Truth About Using Nutrition, Exercise, Supplements, Stress Relief, and Personal Empowerment to Stay Energized All Day

Eating a heavy healthy breakfast can help you lose weight fast by doing the following to your body.

• It provides you with proteins that builds muscles.
• The protein keep you full for a long time.
• It also reduces cravings and thus you will not eat junk, a tricky way to help your body lose weight.

Most people who do not eat breakfast are at the risk of grabbing fast food when hungry, french fries, fatty burgers, soda and candy. Your body needs sugars for the energy and when you get hungry and get into a supermarket chances are that you will not buy an apple or banana, it will be a soda or some quick fix. This is very normal, the problem is that the body get an upsurge of artificial sugars and then it drops and leaves you exhausted and in need to pump it up again. Then you grab another can of soda and the cycle continues. This is something that goes on and on and thus adds more fat and sugars in your body. It evens leads to addiction.

If you eat a healthy heavy breakfast then you have insurance against this. You will stay full for a very long time and when you are hungry you will not be famished. You will also tend to grab healthy options and you will not eat a lot of food.

I have found that taking a a healthy heavy breakfast has helped me lose weight and keep the weight off.

Here is a breakfast smoothie recipe that can help you lose weight.
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This breakfast smoothies was one of the things that made me lose weight fast. This smoothies is rich in protein that keeps you full for a very long time. If you are struggling to lose weight or to reduce your appetite then try this smoothie. I swear by it.

If it is not something that you like then you can take it in addition to your normal coffee or tea. The good thing is that it will leave you so full that you will not want to eat junk. This is a protein shake that you can use besides your normal breakfast and it is one way to help you lose weight.

You will put all the ingredients in a blender and blend.

Protein Breakfast Smoothie Recipe.

80z milk, juice or water

3TBS/scoops of protein powder.

1 apple.

1 ripe banana.

1/4 cup frozen strawberries.

1/4 cup frozen blue berries.

1 tbs apple cider vinegar.

1 tbs flax seed oil.

1 cup unsweetened yogurt.

Blend it all up and take. You can take in addition to your breakfast but to reduce calories intake and help your body burn fat, it is advisable that you avoid doing that.

This is part of the whole six week weight loss pack and if you start having this breakfast today and in addition to exercises you can start losing weight and you will love it.

See you next time,

Grace

Related information.

Wk 1 of my six week weight loss journey.

The original recipe for this smoothies I got it from the  book Aging Without Growing Old by Judy Lindberg McFarland.

Recommended weight loss products.
DESIGNER WHEY Protein Supplement Powder
Bragg – Apple Cider Vinegar, gallon, 1 liquid
Highest Lignan Flax Oil by Barlean’s Organic Oils
Valeo HW5 5-Pound Neoprene Hand Weights

In addition I also borrowed the following books from the library but you can order them from amazon101 Ways to Work Out with Weights: Effective Exercises to Sculpt Your Body and Burn Fat!
Winning by Losing: Drop the Weight, Change Your Life

The first thing I did when I was over 150 pounds overweight was to accept it. The reason I was overweight was because I had over eaten when I was pregnant. I did not give excuses or blame it on being a new mom again, I accepted it and decided to work on how to lose the weight.

I hated being over weight for the following reasons.

I could not fit in my jeans.

I had to buy new jeans and yet I did not have money!

Surprisingly I did not think I was unhealthy and nothing about cholesterol or heart disease came to my mind. I was just a broke woman out to lose weight. And I was desperate.

In that line. The first thing I did was to buy some dress pants in size sixteen and some even size eighteen. I bought two pants. This was twelve months after the birth of my baby when I made up my mind to start losing weight.  I waited this long since I knew too much exercise would affect my milk supply. Prior to the twelve months, I stayed mostly indoors and put on my maternity clothes all the time.

Okay back to the basics. I promised I will detail this process step by step. I love writing so I had a journal going and I have all the books I used so it will not be some guess work here.

So here is week one.

I did some research on weight loss products. I did not go far, I did not Google, I was already in a mailing list of a Christian network that sent me weekly emails on healthy lifestyles and they had a segment on weight loss and how to lose weight.

The first thing I did was to get information from them and make a plan.

Here it is.

• Exercises to start with- The best one and the easiest for was aerobics and that included walking and running. I did not start doing that the first week, I really wanted this to work and so the first week was just to gather the information I needed. I found out that to lose weight fast, I  was to walk thirty minutes a day, a brisk walk and to run. To make sure I sweat out for thirty minutes a day. Since I was desperate  I walked for one hour or ran for thirty minutes.
• The second thing I found out was that I needed to have a heavy breakfast.  I will send out the recipe on my next email since it is detailed and needs a lot of clarification.
• I addition I learn t the importance of protein powders in relation to losing weight.
• I also found out that the best time to exercise was in the morning when the the stomach was empty and then stay one more hour before eating to help the body burn stored fat and help lose weight fast.
• I learn t more about snacking, eating healthy snacks all through the day. Ways to incorporate more vegetables into my diet without feeling like I am on a diet.
• The importance of drinking more water and how to use apple cider vinegar to help one lose weight in a short time.
• The crazy way weigh lifting helps one to lose weight.
• I also made my shopping list which included the following

Whey protein powder

Almonds

Avocados

Apple cider vinegar

Oat meal

Yogurt

Flax seed oil.

Apples

Bananas

Milk

Orange juice.

Small dumbbells for lifting weights.

In the above shopping list the challenge for me was getting the whey protein, apple cider vinegar(Braggs) and dumbbells. I spent a lot of money driving around to buy them until I found out that amazon is not only about books!
DESIGNER WHEY Protein Supplement Powder
Bragg – Apple Cider Vinegar, gallon, 1 liquid
Highest Lignan Flax Oil by Barlean’s Organic Oils
Valeo HW5 5-Pound Neoprene Hand Weights

In addition I also borrowed the following books from the library but you can order them from amazon101 Ways to Work Out with Weights: Effective Exercises to Sculpt Your Body and Burn Fat!
Winning by Losing: Drop the Weight, Change Your Life

As you can see this week is all about knowledge. I did not spend a lot of money but I spent a lot of time finding out from the right sources the best way to lose weight.

So that is it for the first week get the resources, my next stop will be all about breakfast.

All the best, nice week and stay healthy!

Cheers,

Sandema.

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FREE REPORT———>50 uses of coconut oil   Click here.

Extra virgin coconut oil Organic Extra Virgin Coconut Oil

• One 54-ounce jar of pure-white, USDA-certified-organic, extra-virgin coconut oil
• Cold-pressed from fresh coconuts within two hours of chopping; light true-coconut taste, aroma
• Cholesterol- and trans-fat-free; non-hydrogenated; about 50% lauric acid for healthy metabolism
• Use as cooking oil, butter substitute, shortening substitute in baking, and massage/body oil

Follow this link to buy it in amazon today Organic Extra Virgin Coconut Oil

Coconut is a deliciously healthy cooking oil. Better than butterand no trans fats.

Coconut oil  is rich in lauric acid.

It is a soothing body oil. Follow this link and find my free report on fifty uses of coconut oil.

Coconut oil has been mistakenly described as not healthy. The fact is, coconut oil is cholesterol-free and rich in medium-chain good fats that doctors recommend.

Why is it that baby formulas often include coconut oil? Because coconut is one of the world’s most nourishing super foods. Nutritionists suggest enjoying up to 3 tbsp of extra-virgin coconut oil each day, so help yourself to this heavenly, creamy taste of the tropics. Nutiva’s cold-pressed Coconut Oil is: Extra-virgin & pure white: not refined, deodorized or bleached! Organic: so it’s free from pesticides, GMOs and hexane.

Coconut oil is a versatile oil: Ideal as high-heat cooking oil (up to 350 degrees), as a nutritious substitute in baking, a better-than-butter replacement on bread, vegetables or popcorn, and as a luscious oil for skin care, hair care, and massage.

America needs an oil change. While doctors suggest we consume a 4:1 ratio of Omega-6 to Omega-3, the average American diet provides a ratio of 20:1 or more – contributing to heart disease, skin disorders, and arterial inflammation. So avoid out of balance soy, corn, and canola oils with their trans fats, oxidation, and GMOs. Cook with coconut oil (with only 1% Omega-6), and use olive oil (also low in Omega-6), and hemp oil (with the perfect 3:1 Omega ratio) for unheated recipes. Nature’s ideal all-purpose cooking oil. No trans or hydrogenated fat; no cholesterol or hexane. Unlike other brands, we press our coconuts within 2 hours of chopping.

No refrigeration required. Solid at room temperature and melts at 76 degrees. Any coconut husk fibers at the bottom of the jar are indigenous to the processing and harmless. Coconut oil contains medium-chain good fats with 50-55% lauric acid – a healthful nutrient that supports the metabolism. Certified organic by QAI. Product of the Philippines.

You can get it from amazon Organic Extra Virgin Coconut Oil

FREE REPORT———>50 uses of coconut oil   Click here.

Welcome! This is a series I intend to run going through the ABC’s of weight loss and finding out the best ways to lose weight. These articles are based on my experience with massive weight gain some time back. let me be honest, I hate being overweight and when I had the extra pounds, I searched for all the best methods to help me lose weight quickly.

In my quest to know the best way to lose weight and how to lose weight fast I found out that the first step towards these goals is acceptance. Accepting oneself is key.

It is bad to start your weight loss goal on a platform of self hatred or self denial. Knowing  who you are is very crucial to the success of your weigh loss goals.

I know this may not be easy or welcoming for some, but I know so many people spend their whole life trying to be someone else intsead of focusing on the beauty that they have and working to make themselves better, even through losing weight. One of the best way to lose weight is to accept the skin you are in first and then take action.

Acknowledge your weak points. If you are not able to lose weight because you cannot control your appetite, accept that and deal with it. If you eat too much due to emotional turmoil, jot that down in your mindset and find out how to make your life better first and then try to lose the weight.

So, before you get into a new diet plan or try out new pills, sit down and do some acceptance exercise. Trust me this is one of the best ways to start out in any undertaking in life.

Acceptance does bring out the good the bad and the ugly on the table.

Find out how much overweight you are and accept it, avoid excuses.

Find out your wrong eating habits and accept them as the ones causing havoc on your body.

Accept the fact that you hate to exercises as much as you know it will help you lose weight and then find out some creative ways to exercise.

Look also for your strong points. If you love to cook at home, if you love fruits and vegetables, if you know you can exercise. Acknowledge the  strong points and use those towards reinforcing your weight loss goals.

Many people do start out with the good intentions in their weight loss goals but they are based on some plan that worked out for somebody else and may not work for them.

You cannot hide from yourself you are who you are and accepting that will make you not fail in your weight loss goals. It may not be easy for some people to do this but it is not an impossible task. It just requires some scheduled time and mental work.

Having recognized both your negative and positive points then, sure it is time for your to get the best way to lose weight out there and work on it. For me the best way that I used to shed pounds was to exercise forty five minutes every day six day a week.  I only stuck on the program because I admitted that I had eaten tons of hot dogs and drunk liters of sprite that made me weigh more.

I accepted myself and started out on my way to a successful weigh loss journey that took twelve weeks and I moved from skirt size sixteen to skirt size eight and I have never gone back. I can say with confidence that acceptance is the best way to lose weight.

Are you getting ready for your weight loss goals for the new year, then check out this amazing Schwinn 430 elliptical trainer from amazon. It has more that 400 reviews form amazon meaning it must be offering some great results.

Here are the features of this 430 elliptical trainer.
The Schwinn 430 offers eight computer-controlled resistance levels and eight workout programs for workout variety, including six user-profile programs, one manual, and one calorie goal program. Its quick start functions allows you to easily change your resistance level while exercising to challenge yourself to the next level. Three feedback programs–recovery mode, results mode, and body mass index (BMI)–allow you to track the progress of your workout routine. It also includes  a water bottle holder and transport wheels.

Schwinn 430 elliptical trainers are compatible for all ages and fitness levels and allow you to select the difficulty level through the incline and intensity settings. Additionally,   schwinn 430 elliptical trainers allow you to determine the complexity of your workout based on your needs, all while listening to music, watching television, or reading a magazine while exercising in the comfort and safety of your own home.

Here is a great review about this Schwinn 430 elliptical trainer from amazon.

bought the Schwinn 430 Elliptical a month ago from Amazon (the same time as a Schwinn 230 recumbent bike) and I am VERY happy with Amazon, with the shipping co. and with the Schwinn 430 Elliptical itself.

My experience:

1. Schwinn 430 Elliptical arrived at my house about ten days after ordering
2. Unpack and assembly took 90 minutes – do follow the instructions carefully – they are well written, but there are a couple of steps where you must read closely and match the screw/bolt/locking washers to the assembly instruction steps. The parts package is clearly labeled with sizes and assembly part #
3. I have now worked out on the Schwinn 430 Elliptical five times using different programs at Level 8 for 30 mins and my initial experience is: quiet, nice display, clear controls on the display and got my HR to 130 range which is almost where I want it. 135 HR is about right for me.
4. The build quality is just fine and the main area I see for possible failure is the touch-press control panel – if sub-par plastic membrane material is used it can lead to possible issues.

I recommend the Schwinn 430 Elliptical as a strong buy, with the caveat that you must follow the assembly steps patiently and diligently.

That is a review form amazon there are 408 more reviews there apart form this one. It sure is a work out tool that is fitted for weight loss goals at home.

You can read more reviews for this elliptical machine by following this link Schwinn 430 Elliptical Trainer

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