How to Get Lean Quick-10 Sure Fire Tips To Get The Ultimate Lean Look

Have you been wondering how to get lean quick, especially after looking at some lean people? You know, some of the folks on those Beachbody DVD's, some of the guys and gals at your local gym, etc.? Does it seem maybe kind of hard for you to get that way? Maybe you think its too complicated?


In an article by Tom Venuto called, "The Get Ripped Diet 'Cheat Sheet': 10 Simple Steps to Ultimate Leaness", he talked about this. Tom says that:


"Getting a ripped body with extremely low body fat-lean enough that you can see all of your abs-remains not only elusive to most people, it also seems complicated."


The truth is, Tom believes that getting ripped is very simple. Easy? Not on your life! Simple, heck yes! Following are some of the highlights from his article on the 10 steps to ulimate leaness. Be warned though; its not easy to follow this very strict diet for prolonged periods of time. However, if you stick to it for 6,8, or even 12 weeks, you will be amazed at your results!


With all that said, lets dive into these 10 steps:


1. Make sure you get an accurate count of what your caloric needs, use a conservative deficit, and carefully track your caloric intake. If you want to get busy and serious about this and have a timeline, guesswork is out the window! You have to be accurate here. Tom recommends the Katach McArdle or Harris Benedict calorie equations to determine your basal metabolic level and daily calorie maintenace level. 


To help you out, most men need about 2700-2900 calories a day to maintain their weight and women 2000-2100 calories a day. Your calorie deficit would be 15-20% below maintenance or deficit to lose 1 pound a week.


2. Get enough protein. Simply put, a high protein diet is one of the keys to getting ripped. Some recommend 1 gram of protein per body pound. Tom says to get ripped like a bodybuilder or fitness model, go higher like 1.25 to 1.5 grams of protein per pound. For instance, if you are a women who weighs 140 pounds, you would need about 175 to 210 grams of protein a day.


3. Chosse lean sources of complete protein. The good news for vegaterians and vegans, plant based proteins count too. Examples of good lean sources include chicken breast, turkey breast, lean game meats (e.g. venison, bison, etc.), white fish, egg whites and whole egges. Whey protein shakes, soy protein shakes, etc. also can help.


4. How to get lean quick? Better add lots of veggies daily! Get plenty of green vegetables and other fibrous carbs. After you know what protein you will be eating for a meal, choose a fibrous carb or vegetable to go along with it. Examples of fibrous carbs include non-starch vegetables like broccoli, asparagus, green beans, spinach, cauliflower, red/green peppers, onions, mushrooms, kale, collards, etc.  You will not get fat by eating a diet rich in healthy vegetable such as these!


5. Wisely use starchy carbs in small amounts. You don't have to give up these type of carbs because they do help keep your metabolism and training energy at peak levels. Restrict yourself and you will go insane or just totally fall off the diet plan. Examples of starhy carbs include steel cut or old fashioned oatmeal, brown rice, sweet potatoes, white potatoes, beans, lentils, black eye peas, etc. It's best to add these carbs to your first meal of the day or to your pre and post workouts meals. 


6. Use the carb cycling method every 4 to 7 days. All this means is one every 4 to 7 days, eat enough calories to where you are at your maintenace level or slightly above. If you are just starting out, once per week is recommended. If you have been working out for a long time, increase your carbs every 4th day.


7. Eat 4-6 small meals a day. This may seem challenging for some, but Tom says virtualy all bodybuilders and physique athletes prefer small, frequent meals with each containing a protein source. While one can lose weight on any number of daily meals, this just seems to work very well for most people.


8. Eat mostly the same thing daily. I know, this sounds very boring! Keep in mind, though, that this isn't something you will do forever, Plus, the truth of the matter is that most physique athletes eat just about the same thing daily. It's easier to prepare the food this way, you will know exactly what you'll need when you shop, and it makes the diet simple.


9. Have a written meal plan. Remember, no guesswork is allowed! In your meal plan creations, include the food name, serving size or weight, calories, protein, carbs, and fat. This also will help alleviate calorie counting every day if you already have written down the nutritional information for your meals. There are also online sources to assist you in this area.


10. Pay attention and document your results. This includes measure results, make the necessary changes along the way, and adjustments as needed. Tom calls this the feedback loop system or "cybernectic system." You have to track and zero in on your ultimate goal: to get ripped and drop all that excess body fat! This means monitoring your weight, body fat, measurements, appearance, how clothes fit. Not like what you see? Then make changes whether it be to your workouts, meal frequencies, what you are eating, etc. The bottom line is that if you stay focused, you will be able to drop those pounds and fat!


Now that you have learned all this, how to get lean quick doesn't seem such a mystery anymore does it?!  Getting the ultimate lean look is simple, but not easy! But, if you follow all 10 steps here, you will be able to lose the weight, fat, and feel great!

Looking for more tips on how to get lean quick and ultra thin? Then click here http://loseweightwithease.blogspot.com/2011/10/how-to-lose-weight-plan-follow-top-9.html


Train Hard! You Can Achieve Success!
Monique Hawkins
Skype: Monique371 


P.S. Click here to Transform Your Body Forever in 45 Days Flat? http://tinyurl.com/ykt8gjq


P.S.S. What will you look like in 90 days? You can lose weight once and keep it off forever! Join us at the Shrink Team Challenge!  To join the challenge, visit http://www.moniquehawkins.shrinkteamchallenge.com/

Red Meat Consumption Doubles Risk of Diabetes

Health-minded adults have beenwary of excessive red meat consumption and most avoid any type of processedmeats due to the highly carcinogenic nitrite content. Additives used to add taste,cure and prolong shelf life of classic foods such as hot dogs, bologna andsausage not only cause cancer but are now shown to more than double the risk ofdeveloping diabetes.

Publishingin the American Journal of ClinicalNutrition, researchers found that a 50 gram daily serving of processed meat(equivalent to one hot dog or two strips of bacon) was associated with doubledrisk of developing diabetes. They also found that protein from other sourcessuch as nuts, seeds and whole grains will have the reverse effect.

Red and Processed Meats Shown to Double Diabetes Risk Factor

Researchersfollowed 37,083 men in the Health Professionals Follow-Up Study, 79,570 womenin the Nurses’ Health Study, and 87,504 women in the Nurses’ Health Study II.Diet was assessed by validated food-frequency questionnaires, and data wereupdated every four years. Type II diabetes diagnosis was confirmed by avalidated supplementary questionnaire. In addition the study included data froma total cohort of more than 442,000 participants to make this the largest studyto examine the effect of specific food types on diabetes development andprogression.

After all collected data wasanalyzed with adjustments for age, body mass index (BMI), and other lifestyleand dietary risk factors, researchers found that consumption of 100 grams ofunprocessed red meat (about the size of a deck of cards) increased the risk ofdeveloping Type II diabetesby 19%. A diet that included only half that amount of processed meats wasassociated with a 51% increase in diabetes incidence.

Substituting Healthy Proteins from Nuts and Seeds Lowers Diabetes Risk

Most health professionals believethat diabetes risk is linked to increased intake of refined carbohydrates andsugars. While this may be true, it is important to understand that red andprocessed meats play a significant role in development of the metabolicdisorder, likely due to the increased digestive load placed on the pancreas.

Study authors also found thattroubling risk factors can be neutralized or even reversed by substitutinghealthy protein from nuts, seeds, fish and beans for red and processed meats.Senior research author Dr. An Pan foundthat “for an individual who eats onedaily serving of red meat, substituting one serving of nuts per day wasassociated with a 21% lower risk of type 2 diabetes; substituting low-fatdairy, a 17% lower risk; and substituting whole grains, a 23% lower risk.”

Many health-minded individualsalready limit consumption of red and processed meats. The conclusion of thismeta-study drives home the importance of severely restricting red meat andtotally eliminating processed meats in favor of healthy proteins to lowerdiabetes risk factors.

Alpha Lipoic Acid Boosts Cellular Energy and Regenerates Mitochondria Function

Mitochondria are the smallpowerhouse organelles that control the energy output for each of the trillionsof cells that function synergistically within the human body. Every cell housesdozens to hundreds of mitochondria, depending on the particular function andenergy requirement of the component organ. More than 85% of the oxygencontained in every breath is consumed by these tiny energy producers, so it iseasy to understand how low mitochondrial function typically seen with aging canlead to low energy levels and ultimately cellular death.

Cutting edge research published inthe Journal of Nucleic Acids and Metabolism furnishes details to explainthat the naturally occurring antioxidant alpha lipoic acid can significantlyreduce mitochondrial decay and boost energy levels to improve longevity parametersin aging humans.

Alpha Lipoic Acid Reduces Free Radical Stress and Improves Energy Production

Since the early 1970`s scientistshave proposed and validated the `mitochondrialtheory of aging` that demonstrates how a lifetime of accumulated damage tomitochondrial DNA leads to increased free radical stress and lowered cellularenergy production and chronic disease. Researchers examined aging mice thatwere broken into two groups, one supplemented with alpha lipoic acid in theirdrinking water and the other a control group, for a period of 30 days. Bothgroups were tested for metabolic functions relating to glucose metabolism,energy production and antioxidant status.

Authors of the study found thatthe alphalipoic acid supplemented group experienced mitochondrial biogenesis, aprocess that rejuvenates and replaces damaged and aging mitochondria. Priorbodies of research postulated that mitochondrial regeneration and genesis werenot possible and cell death was always the final result of mitochondrialdysfunction. Through a very intricate metabolic process, lipoic acidsupplementation was found to improve body composition, glucose tolerance, andenergy expenditure in the aged mice.

Alpha Lipoic Acid May Aid Weight Management and Improve Insulin Control

Researchers noted this was thefirst time a natural compound was able to effectively revitalize mitochondriain aging cells, and concludedthat alpha lipoic acid supplementation “increaseslean mass loss possibly by suppressing protein synthesis in the skeletal muscleby down-regulating the mTOR signaling pathway. Thus, lipoic acid may be apromising supplement for treatment of obesity and/or insulin resistance inolder patients.”

Subsequently, research conductedby Dr. Bruce Ames found that combining the bioactive `R` isomer of lipoic acidand acetyl-l-carnitine decreases oxidative damage leading to mitochondrialdecay and may help prevent degenerative diseases of aging including cancer,cognitive decline (dementia) and diabetes while restoring the vital energyneeded to live an active lifestyle. Nutrition experts recommend supplementingwith `R` alpha-lipoic acid (100 – 300 mg daily) and acetyl-l-carnitine (1000 mgdaily) to restore energy levels lost to mitochondrial decline.

How to Lose Weight Plan: Follow the Top 9 weight Loss Secrets of the Ultra Thin

Do you have friends who never seem to put on weight and can eat anything they want?! I sure have.  I sometimes think they must be following some sort of special how to lose weight plan few people know about!

The truth is that genes do have role to play. However, according to Dr. Stephen Gullo, Ph.D, someone who has helped thousands slim down, slim people follow simple strategies to keep the pounds off. Here are the top 9 weight loss secrets of the thin and trim which can help anyone looking to lose weight:

1.       Thin people never skip meals. These folks never let themselves get so hungry they start to compulsively eat anything in sight. They have structured eating habits. Most eat three meals a day and two healthy snacks to keep their blood sugar stable.

2.       Thin people eat a healthy breakfast. Their breakfast includes things like getting enough protein and fiber.  Examples include eating oatmeal with skim milk, low fat yogurt with fruit, etc. These things will satisfy the appetite, keep blood sugar stable, and keep one feeling full longer.

3.       The ultra thin act quickly. If a thin person gets on a scale and notices they have picked up a few pounds, the immediately cut back on their portions and get in more exercise. After all, it’s much easier to drop 3-4 pounds than 20!

4.       Slim people weigh themselves regularly. Most people who lose weight and are able to maintain their weight and fat loss (which is crucial) weight in once a week. A gain of even 1-2 pounds causes them to closely monitor their eating habits for a few days.

5.       The ultra slim never, ever deprive themselves. Instead, they get creative and come with strategies to restrict foods with high caloric value. They don’t purchase them for their house and instead select individual portions or serve them when they have company or on a weekends.

So far, when it comes to a how to lose weight plan, these weight loss tips are extremely easy to follow! Here are more to aid you in your weight and fat loss plan.

6.       Thin people get enough sleep. Research has shown that sleep deprivation can stimulate the appetite, especially for carbohydrates. So, make sure you are getting enough sleep!

7.        Those who are thin move around a lot. Studies show they exercise regularly. This does not mean they hit the gym all the time, but are involved in some sort of movement everyday such as gardening, taking the stairs instead of an elevator, parking further away from the store, etc.

8.       The ultra thin practice portion control. They have an awareness of what food they can eat plenty of which will not pack on the pounds.  These foods include lean protein, fruits, and vegetables. If they do overeat, usually it is for a special occasion such as a holiday meal, birthday, special meal out, etc.  They do not make it a habit.

9.       Thin people don’t use food as a way to cope with emotions. Some people will use food to cope with anxiety, depression, stress, and anger. Those who stay trim never let food be therapy. What they do is to find healthy ways to deal with their emotions such as walking, reading, talking with a friend or pastor, going window shopping, etc.  Thin people have learned that mental diversion turn off the food switch.

As you know see, the how to lose weight plan and keep it off for the slim and trim really isn’t such a secret after all. You probably have heard about these strategies many times. Now, it up to you to take action and follow these tips so you can lose weight and fat, plus keep it off for good.

Train Hard! You Can Achieve Success!
Monique Hawkins
Skype: Monique371 

P.S. What will you look like in 90 days? You can lose weight once and keep it off forever! Join us at the Shrink Team Challenge!  To join the challenge, visit http://www.moniquehawkins.shrinkteamchallenge.com/

Vitamin D Blood Level Critical to Prevent Most Chronic Diseases

Prominent research studiescontinue to extol the virtues of maintaining proper levels of criticalnutrients such as vitamin D throughout life to prevent most diseases thatplaque western cultures. Publishingin the European Journal of ClinicalNutrition scientists found that by simply raising the low end of thevitamin D blood saturation range (from 30 ng/mL to 44 ng/mL), all-causemortality could be reduced by 7.6% to 17.3% for most women.

This supports the extensive bodyof work published by Dr. Bruce Ames that explains low nutritional status throughlife results in the development of diseases including heart disease, cancer,diabetes and dementia. A high quality multi-vitamin taken daily can provide abroad range of protection against a host of chronic illnesses.

Lower All-Cause Mortality Up to 20% for Pennies a Day

If you found out that you couldlower your risk of dying by as much as 20% simply by increasing vitaminD intake, would you be willing to make the change? For most people thiswould mean taking an additional 1500 IU of the sunshine vitamin at a daily costof $.03. While some people can benefit directly from sun exposure, aging adults(over 50), those in Northern climates and dark-skinned individuals will need totake an oil based supplement and monitor blood levels to ensure optimalprotection.

You won`t hear about results thatshow that increasing vitamin D intake or other essential nutrients cansignificantly lower your risk for developing chronic disease. The scientistsperforming this study on European women found “Increasing serum 25(OH)D levels is the mostcost-effective way to reduce global mortality rates, as the cost of vitamin Dis very low and there are few adverse effects from oral intake and/or frequentmoderate UVB irradiance with sufficient body surface area exposed.”

Triage Theory Explains Long Term Nutritional Deficiency Leads to Early Death

Dr. Bruce Ames has been studyingthe long term effect of poor nutrition on health for more than 30 years andproposed the triage theory in 2006. The theory explains how long-termdeficiency in nutrients such as vitamin D and K increase genetic mutations overtime and cause diseases associated with aging like cancer, heart disease, anddementia.

Dr. Ames explains that his research demonstrates thatnutritional deficiencies over the course of decades (and even short termdeficits in the case of vitamin D) cause the body to promote metabolicprocesses that support short term survival and reproduction. Long termmaintenance goals that effect repair and regeneration of genetic material includingchromosomes and DNA are allowed to go unattended when adequate nutrients arelacking in cellular stores.

Very few health-mindedindividuals would argue against the virtue of a well-balanced and unrefineddiet centered on a colorful array of vegetables, fruits, nuts, seeds andlegumes. Most children and adults will want to ensure optimal intake ofvitamins, minerals, fats and amino acids through a sensible approach to dietand taking a high quality whole food based multi-vitamin each day.

How to Lose Lose Weight Plan - Weight Loss Plan for After Pregnancy

Most women who have just had a baby would love to know the best how to  lose weight plan to follow so they can fit back into their skinny jeans sooner rather than later.

Women are encouraged to eat well during their pregnancy, providing critical nutrients for both the developing baby and mother. Depending on your height, a healthy weight gain of about 25 to 35 pounds is expected during pregnancy. But after the baby is born, many new moms are anxious to return as quickly as possible to their pre-pregnancy weight. This is not the time, however, to be experimenting with fad diets or radical changes in eating habits. Having a new member of the family, no matter how joyful an occasion it is, adds stress to a new mother's life. Sleepless nights, new responsibilities, and changing worries require excellent nutrition to assure you stay in peak health.

According to the Mayo Clinic, it takes plenty of healthy food, regular exercise, and a lot of patience to successfully lose the weight you gained during your pregnancy. There is nothing unique to this advice; it is the same advice given for any successful weight loss program. We have all been programmed to want instant results, but finding a way to be a peace with long-term weight loss plan is essential to success. You can avoid frustration by accepting that it will take months rather than weeks to accomplish your weight loss goals. Just keep reminding yourself that it will happen, it just takes a little time!

Although studies are inconclusive about breastfeeding and weight loss, many believe it promotes a faster return to pre-pregnancy weight. The health benefits to the baby are enormous and it allows you to add about 300 calories to your daily intake of food. Breastfeeding moms have to be sure to get adequate nutrition, not just calories, but high quality nutrients. These come from a variety of vegetables and fruits, whole grains and lean sources of protein. Calcium and other minerals are of great importance while pregnant and breastfeeding.

Many new moms enjoy exercise routines that include the baby. Safe jogging and walking strollers assure that baby is well protected while mom burns calories. There are also wonderful bicycle trailers designed for children. Whatever workout routine you choose, be sure you spend at least three days a week exercising. Increasing all activity helps burn calories. Replace short car trips with walking, spend time in the garden, or take the stairs rather than the elevator. Every step you add to your day increases calorie output.

Increasing your water intake has been shown to speed weight loss while preventing dehydration. Especially if you are nursing, drink plenty of water. There is no need to buy bottled water. Get a good stainless steel water bottle and fill it up with filtered tap water. You'll be doing your part in saving the environment while you promote your health and weight loss.

If you are seeking an easy how to lose weight plan to follow after having your baby, just follow the tips as outlined in this post. You will see that the pounds will come off!

Train Hard! You Can Achieve Success!
Monique Hawkins
Skype: Monique371 
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Altering Lifestyle Habits Halt Brain Shrinkage and Cognitive Decline

The result of a new studypublished in the journalNeurology (the medical journal of theAmerican Academy of Neurology) has found that poor lifestyle habits and relatedhealth disorders such as smoking, overweight and obesity, diabetes and highblood pressure cause brain shrinkage and cognitive decline.

Researchers determined that theseconditions when present during middle age predicated lower brain volume andprecursor markers for dementia up to a decade later. Identifying andcontrolling these risk factors early is a critical step in preventing loss of cognitivefunction and memory in later life.

Detrimental Lifestyle Practices Directly Impact Brain Health

To conduct the study, researchersexamined a cohortof 1,352 people with an average age of 54 from the Framingham Offspring Study.The participants were weighed and body mass index and waist circumference wereestablished along with blood pressure and cholesterol tests and blood glucose readingsto detect for diabetes. Additionally, MRI brain scans were completed over thecourse of a decade with the first test performed seven years after the originalbiomarker benchmark.

Researchers found that thoseparticipants with high blood pressure developed a condition identified as`white matter `hyperintensities` or small areas of damage to the delicatevessel structure of the brain. Hypertensive participants were much more likelyto demonstrate worsening scores on tests of executive function compared tothose with normal bloodpressure readings. The study authors found that this single factornegatively affected planning and decision making processes and correspondedwith five to eight years of premature chronological brain aging.

Smoking Cessation and Controlling Diabetes and Obesity Key to ImprovedCognition

Diabetes in middle age wasassociated with loss of brain volume in the memory-forming hippocampus regionat a much faster rate than non-diabetics. Smokers were found to experience bothaccelerated brain volume shrinkage and white matter hyperintensities at a muchfaster rate than non-diabetic participants that did not smoke. Obeseindividuals were in the top quarter of those most likely to display loss ofexecutive function and rapid rate of cognitive decline.

The lead study author, Dr.Charles DeCarli concluded that the four studiedrisk factors “provide evidence thatidentifying these risk factors early in people of middle age could be useful inscreening people for at-risk dementia and encouraging people to make changes totheir lifestyle before it`s too late”. Poor lifestyle choices are wellknown to contribute to a host of potentially lethal conditions and this body ofresearch continues to add to the existing evidence. Health-consciousindividuals will insist on a well balanced reduced calorie, low-refinedcarbohydrate diet along with regular physical activity to prevent obesity,hypertension, diabetes and cognitive decay.