As explained in the introductory article on a healthy diet, different people have different nutritional requirements for optimal health, energy, concentration and general well being. When you discover the type of diet you should follow and tune it to your body it will make your life much easier if you wish to lose weight in a fast and permanent manner.

There are main 3 metabolic types:

• Protein Types: needs mode proteins and fats and less carbohydrates.
• Carb Types: needs predominantly carbs and less fats and proteins.
• Mixed Types: is a mix of the two types.

The metabolic types are laid out in a spectrum, with the Protein Type on one end and the Carb Type on the other end. In the middle of these two extremes is the Mixed Type. Each person has their own unique metabolism and after doing your metabolic typing test you will know what your type is so you can start following the diet.

The point of the metabolic diet is to help you find the right fuel mixture so that you have high energy levels throughout the day, create and maintain a strong immune system, have high concentration, energy for physical and mental tasks and a metabolism that helps you lose weight fast and helps you lose belly fat in a constant and permanent way.

Getting to know your metabolic type is just the beginning because you will be able to fine tune you diet for your own well being. There are 3 main metabolic types, but you will probably not have an exact match with either one.

You could be a mixed type that tends to a protein type or a carb type, or you could be a protein type that tends to a mixed type in different degrees, or you can be a carb type that has a tendency to be a mixed type. You can also be right in between the mixed type and the protein type or between the mixed type and the carb type.

After you follow this diet for a few weeks you will gain an awareness of how your body reacts to the different types of food and you start being aware of the right proportions and combinations of foods. This changed my life for the better because the more I tested this the better I understood my bodys reactions to different foods and different food combinations!

Because you can pinpoint certain foods that have a negative effect on your mood, energy level, concentration, you skin or your strength it makes it very easy to say no to foods that are not good for you. You will always be fine tuning your body with your food, its a fun game!

So after you have done your metabolic typing test you will know your type: Protein Type, Carb Type or Mixed Type. After that you can read the article about each metabolic type where you can find the general outline of the diet and the details and considerations for that particular type.

After you read that you will discover what types of foods are best for you and use that knowledge to make the best meal plan that caters to your body.

One important thing to keep in mind is that everybody has a different metabolism so fine tuning your diet is as important as finding out your metabolic type. Because so many people don’t listen to their bodies and are out of touch with their health it is no surprise that some don’t know or remember the feeling of true health.

Over the years I have tried a lot of eating plans or diets, I was a vegetarian for two years, I followed the blood type diet for a few years and now I have been following the principles of the metabolic typing diet and its results are great. The thing that I love most about this diet is that I can eat a lot and I don’t have to cut down on meat or fats. After starting to eat more fat I have much more energy and my immune system is much stronger.

The metabolic typing diet is a set of dieting principles that help you find the right mixture of food for you body so that you have a strong health, high energy levels and a healthy weight.

Why Metabolic Typing?

So why should you believe in the metabolic typing diet? What makes it different from all the other diets that are out there?

Before I read the book about the metabolic typing diet I believed that a diet with low fat was the healthiest of all and that eating a lot of vegetables was good. The reality is that everybody has a different metabolism and the digestion, absorption and consumption of nutrients is unique for each individual.

Using a one size fits all diet is not the way to go and it is the origin of all of the different diets that are out there. Some swear on a low fat and high carb diet, others say that avoiding carbs and eating a lot of protein and fat is the best option. Other diets are in between these two extremes.

So why do different people have different results with different diets? This is because not all metabolisms are equal and different people burn and absorb nutrients in different ways.

The more to the north you go the colder the weather is. People whose ancestors lived in cold weather have the tendency to eat more protein and fats because they didn’t have any fruits and vegetables during the winters so they had to hunt big game and eat meat and fat to survive.

People whose ancestors lived in tropical areas didn’t have a food shortage during winters so they always ate more carbs and there also wasn’t any big game around.

A different climate and different food habits over hundreds of generations created different genetics and different reactions to food. So you can’t give 100 different people the same food and expect everyone to have the same results in terms of energy, mood, weight loss or weight gain.

Start a Healthy Diet that Fits Your Bodys Unique Biochemistry

The metabolic typing diet takes this into account because people are all different and this different biochemistry in everyone has a need for a specific proportion of carbohydrates, proteins and fats so that you feel your best and have the best physical and mental performance.

This unique combination of nutrients is your metabolic type and it is a big help if you want permanent and healthy weight loss. You will feel positive effects on your body and you won’t have to use restrictive diets that will make you hungry all the time.

One of the things that inspired confidence about this diet the first time I read it was that it is all based on listening to your body. To discover your metabolic type you just have to fill out a questionnaire about your tastes and reactions to certain types of food. After you have your metabolic type you can start eating with a new perspective and you will discover more about your body with the different reactions you get from various food combinations.

Keep in mind that I am simplifying a lot here! There is a whole book on the subject but I will condense the basic things you need to know:

There are 3 metabolic types: Protein Type, Carb Type and the Mixed Type. Each metabolic type needs a different combination of food, with varying proportions of carbohydrates, proteins and fats.

The Protein Type and the Carb Type are the two extremes in the spectrum. People that need a lot of proteins and fats are Protein Types and people that do better with high amounts of carbohydrates are Carb Types. The Mixed Types are a combination of the two.

The metabolic typing diet has been used for decades by nutritionists and medical doctors. This diet creates a strong and healthy body and promotes weight loss. This healthy diet has also proven itself against dangerous chronic diseases like obesity, cancer and other types of diseases. When you know and understand your metabolic type you will understand many of the mysteries that have always confused you, these include:

• Why some people gain weight so easily and others eat the same and have no weight problems. Nowadays we live in a world where the entire food chain is dominated by processed carbohydrates and sugars. The people that are getting fatter are the ones who have a lower tolerance to carbohydrates: the Protein Types. If you are a Protein Type you will benefit the most from changing your eating habits.
• Why some people lose weight on popular diets like a low fat or low carbohydrate diet while others see no results with the exact same diet. This is because a different metabolic type has a different reaction to the same food proportions and this is why the one size fits all approach in nutrition is not successful.
• Why one type of food raises one persons energy levels and gives health, but another person doesn’t feel well, making them tired and cranky. This is because different nutrients have different effects on each metabolic type. Even if its a healthy and organic food it doesn’t mean it is right for everyone.
• Understanding metabolic typing will give you awareness about your body and it is a must if you want to change your life and lose weight permanently. If you want to know how to lose weight fast and in a sustained fashion this will help you tremendously. Not only do you start eating the right way for your metabolic type, but you will also gain a new awareness of the effects that different foods have on you after you eat them. It is like you gain an intuition about food.

For me the effects of the metabolic typing diet were obvious 2 weeks after I started it. When you follow the proposed diet you have to start fine tuning it and you will see what specific foods have a negative impact on your mood, energy levels, concentration and well being.

Losing weight and getting six pack abs is just a byproduct of this diet, but its a very compelling factor for people that want to know how to lose belly fat in the most effective and healthy way.

The metabolic typing diet was made popular by the book “The Metabolic Typing Diet” by Dr. William Wolcott and its used by many doctors including Dr. Joseph Mercola and Paul Check who use it with all their patients.

Having the right combination of foods is essential to reach optimum health and it can make or break a recovery from dangerous chronic diseases like cancer and diabetes. I hope you are curious about this healthy diet and urge you to research it more because it will change your life and make you live longer and happier!

When looking for a quick fix or a miracle pill you need to know what the consequences are in the medium and long term and you need to know the real results you can expect. Don’t fall for the advertised as miracles… because the vast majority is all fake. Don’t believe the hype, the miracle won’t happen to you… its just marketing and hope that is being sold to people that are desperate to lose weight.

If you talk to any nutritionist he or she will also say that diets are not the way to go. These diets are not recommended because the results are not good, people end up fatter than before and the real problem is not addressed; which are your unhealhty habits that got you there in the first place.

So lets look at why these diets for quick weight loss are not the way to go if you want to know how to lose weight fast and if you want to eat healthy and build a stronger body.

Diets Work Only in the Short Term

Some diets for fast weight loss may look very scientific and well documented but they are always looking for weight loss in the short run. Losing weight in two weeks, three weeks or in a month won’t do you any good if you don’t know what will happen later.

The vast majority of people that do these diets over and over because they didn’t lose weight or because they get the weight back. These chronic dieters don’t change any of their habits and they don’t create a lifestyle that promotes, health, well being and the subsequent weight loss.

After finishing a diet and adopting the same eating habits and lifestyle as before the weight will start stacking up again. The weight may come back very fast because of a few reasons, the first being that some of they weight that was “lost” was water and food in the digestive tract. This can easily account for more than 5 pounds.

Most of these diets put people in starvation mode, making them feel hungry all the time and slowing down metabolic rate. This means that when people start eating like they do normally the body absorbs much more of the nutrients and stored them as fat because the body is in a catabolic state, this makes your body absorb everything it can to store as fat reserves.

Another reason that people get the weight back so fast is because they want to take revenge of having to diet for so long and start eating a lot… This is a subconscious thing so they get back their food eating credits that they had to live without during the diet.

You are Hungry All the Time

Another problem with these diets is that you are always hungry even though they say you can eat everything you want all the time. When you think about weight loss from the perspective of cutting the amount of calories that you ingest, instead of making a moderate reduction and up your calorie burning activities in a way that you always burn more than you consume.

These fad miracle diets don’t include any type of sport or workout and they want you to do everything just by cutting down calories… well guess what… you are going to be hungry, very hungry… all the time.

You Feel Tired and Low Energy

This is connected to the previous point because when you are not eating enough you will feel tired. Because you eat less your body slows down the metabolism, imagine it like your body is saving energy and saving power.

When you don’t have enough energy to work outs and your daily activities you cant really live like this. Some of these diets have an exercise plan and it involves doing hours of cardio on a treadmill or on a stationary bike. This will make you tired and as I explained in the articles on how to lose belly fat and how to lose weight fast these types of exercise are not the most effective ones for fat loss.

One of the biggest drawbacks of doing cardio exercise while you are fasting is that you will go in a catabolic state and you will consume your muscle tissue to get energy. Burning muscle will further lower your metabolic rate, making you burn even less calories daily.

Consuming and burning up muscle mass and not giving proper support for your body during these times of fasting is like running around in circles and it will amp up the yo yo effect when you quit the diet.

Losing muscle by consuming it for energy is worse than most people think. When you go on these fad diets you lose water, muscle and fat. Ideally you want to lose only fat but that is not possible when you are doing a starvation diet. If you want to lose weight in a healthy and permanent fashion check out the article on how to lose weight fast and you can learn the healthy diet and workout principles.

When following these principles you can lower your caloric intake moderately and make your metabolism go faster so you burn more calories while you rest and go about your day.

Falling for fad diets doesn’t really work and deep down you know that, because you probably tried out a few of these diets. Most people don’t even do them until the end because they don’t feel healthy! Next time you want to take action to lose weight fast and get a six pack don’t go for these fad diets! Do it in a way that actually works and don’t buy into all the miracle diet promises.

You should also know that doing ab exercises doesn’t help you to burn off the belly fat. To know how to start burning fat you can read the article on how to lose fat fast. There are some basic diet rules you must follow and a few exercising principles to keep in mind. This way you can be sure that you will be burning fat and building health and not wasting your time on exercises that won’t give you results.

There are a lot of myths out there that destroy peoples dream of having a good looking and healthy body. Don’t let all the big corporations turn you into a consumer that buys everything that they are selling, even after you have been disappointed in their products that don’t deliver.

The Good, The Bad And The Ugly… of Ab Exercises

There are hundreds of ab exercises that you can chose from and everyone is always looking for a new exercises because they think that you need to constantly change the exercises to get results. This is not totally accurate. Although it is good to change up some exercises it doesn’t mean you will get better results, this will only happen if you are using the right exercises.

You can also use the same core exercises that are effective for muscle building and change the order, number of sets and reps, change the resistance, play with your rest time between sets, use different angles, do slower reps, etc.

Here is the list of exercises that I recommend for ab development and ab maintenance. These exercises are also designed to develop your other muscles in your midsection and the muscles that give you balance and stability like the hip flexors. This will help you with your posture and back also:

• Reverse crunches (crunching hips off floor)
• Ab bicycles (alternating knees to elbows)
• Stability ball crunches (weighted for progression)
• Hanging leg raises
• Hanging knee raises
• Bench crunches
• Alternating (oblique) crunches
• Weighted cable rope crunches
• Lying leg thrusts (hip thrusts)
• Decline bench leg thrusts (hip thrusts)
• Ab scissors
• Ab wheel

After you have worked out like I talked about in how to get a six pack you are probably near your full potential in terms of muscle mass for your abs, so if you have been eating right and exercising strong that your six pack is already showing.

Because you did all that hard work and lost fat it is about to get much easier because now you have a developed midsection and you just need to maintain your muscle and you definition.

When your ab muscles are already developed you don’t have to train them as often, I settle on training them once a week, and every few months I do a months of training them 3 times a week.

Remember that doing ab exercises isn’t going to maintain your six pack, the only important thing is to maintain your body fat percentage the way it is.

Also remember that you need to continue training with squats, dead lifts, snatches and swings. This is what get the weight off and makes your body healthier. Although you stop losing weight I doesn’t mean that you can stop doing the exercises. Keeping your body strong and with a fast metabolism is the best way of staying cut and feeling good while you burn calories and eat what you like!

In this article we will talk about specifically about ab training and the resistances and frequency that you need to develop the ab muscles to their full potential on a body that already has mid to low body fat percentage.

First… Eat Right and Train Right!

If you are a beginner in fitness and weight loss you will first need to read up on how to have a healthy diet and learn about the eating habits that promote health and fast and permanent weight loss. The theory on how to lose weight fast and permanently is very simple. There are two main components in the process of weight loss: a healthy diet and good exercise principles.

I recommend you to start by learning the principles of a healthy diet. It will surprise you how much food and how many different and varied foods you can eat to lose weight and build your healthy.

Eating right and exercising in the right way are both essential so read up on both, the articles on how to lose weight fast and how to lose belly fat cover most of these. If you are a total beginner start by learning the right eating habits.

Careful With The Myths and the Bro Science

There are many fitness myths that people fall for and that make them use their time with totally ineffective exercises that do nothing to achieve their goals. One of those myths is that doing hundreds of ab crunches is going to give a really defined six pack and that those exercises will help lose belly fat.

First of all, crunches are not an effective way of losing belly fat or losing weight because they are an exercise that offers low resistance and after you did them for a few weeks they will do nothing to develop your abs. They also don’t help you lose belly fat or lose weight because it is an isolated exercise, meaning you only use your abs (doesn’t burn calories).

Doing these exercises is not bad for your health, it is just a waste of time that could be used on exercise that will help you achieve your goal, which can be building strength, weight loss and losing belly fat.

The key to getting a defined six pack is to lose as much belly fat as possible. Not many people know this, but every person that has been in a gym for a few months has well developed abs that would look great if they didn’t have a layer of belly fat covering them up. So your first objective should not be to make your ab muscles bigger, it should be to lose the belly fat that is covering them up… and this is not done with crunches.

If you focus your workout time on doing multi joint exercises and compound movements like squats, lunges, pull ups, presses, and lunges you will start burning fat fast, including the hard to burn belly fat. With these exercises you activate various muscle groups at the same time and you will burn more calories than a cardio or ab workout. Intensity is key here, all the multi-joint exercises with compound movements contribute to a very high intensity workout.

Having said that, lets talk specifically about ab workouts.

For How Long Should I Train My Abs?

Get ready because I have some great news! You ab training shouldn’t take more than 5 or 10 minutes per training session. You can do this 2 or 3 times a week! Now keep in mind that this is not a late night infomercial and you wont get six pack abs just from working out 5 minutes 3 times a week. The ab exercises are just part of your training that his all high intensity, because of the multi-joint exercises that really push you to the limit.

It is good to do your ab exercises at the end of your workout. Its best to do it after your workout because you don’t exhaust your abs before doing the other exercises (you abdominal muscle is needed to stabilize your body) and after the workout your abs are already warmed up and a little exhausted, so these last exercises will push you to the limit.

When you are doing exercises that put a lot of load on your back like squats or dead lifts it is important not to tax your abs before you do them. These exercises will drain all you energy and your abdominal muscles play a vital role in keeping your body stabilized.

Doing dead lifts and squats requires all your concentration and it requires all your strength. So don’t go working out other muscles before you do these exercises. It not good for your results and it can be dangerous.

After doing a heavy workout like this it is not uncommon to be totally drained of energy and you don’t really feel like doing the ab exercises or don’t put all your effort in them.

If you are doing a workout with mostly upper body exercises then you can do your ab routine first but I don’t recommend it.

Doing your ab workout after your other training is a good idea because its a small muscle group. If you are following our advice you will be doing a lot of compound movements and multi-joint exercises and a full body workout… so definitely do the abs in the end. That energy is best used in your main fat burning exercises.

How Often Should I Train Abs?

Another fitness myth regarding ab training is that you need to do it every day you go to the gym. Doing abs for 5 to 10 minutes a day, 2 to 3 times a week is more than enough to create a ripped six pack that will turn heads at the beach.

This is more than enough to develop your abdominal muscles to pristine state. Remember that you are training them every time you do squats, dead lifts and pull ups! You muscles also need time to rest and develop properly. Destroying them every time you train is not needed and its counter productive to muscular development.

The Best Ab Exercises

I already talked about resistance being a crucial factor in muscle development and weight loss, and the abs are no different. One of the reasons that doing 200 crunches everyday is not useful in terms of muscular development or fat loss is because it offers no meaningful resistance. In the beginning its hard but once you can do the 200, it will be easy and it will not challenge your body to adapt and grow.

Crunches are great for when you are starting out, but once you have some strength you need to do abdominal exercises that offer more resistance so that your midsection keeps developing.

Some of the best ab exercises are the ones where you have to curl your lower body up while you are hanging on a bar. This type of exercise provides more resistance and a broader range of motion that uses the abdominal muscles to their full extent.

The best ab exercises are the ones that are initiated with your lower body curling. If you are just starting your workouts you can use easier ab exercises but only after you have used all your energy on the harder exercises. It is enough to do 2 exercises for 3 sets.

The repetitions should be low so keep them in the 8 to 12 range. These exercises are not that hard to do if you have been in the gym for a while, so you have to add some resistance by hanging weight on your legs. That way you are always pushing the limits and developing your ab muscles.

By adding weight and keeping your reps low you are always giving more resistance to the muscles and this is what help muscles become stronger and grow bigger. Keep this in mind and don’t fall in the trap of doing 200 crunches, which don’t offer enough resistance or results for a trained body.

The fitness industry loves to keep its consumers guessing and running around in circles so that you become an unsatisfied returning customer. To know more about these fitness industry myths you can read the article I wrote on how to lose belly fat.

The most important thing you have to do to be able to lose weight in a permanent and healthy way is to have the correct eating habits and follow a few healthy diet principles. The second part is to learn the exercise techniques that we explain so that you can get the highest amount of calories burnt per workout. Both components are vital and you should start by eating healthy and after that you can start to work out.

This article will deal with the exercise component so if you are interested in healthy food and diet advice you should first read the other articles on that subject

Exercise that Speeds up Your Metabolism and Burns Fat

Most people are led to believe that the best ways to lose fat are abdominal exercises and running on a treadmill for hours on end… The best exercises to lose belly fat and for overall weight loss are not aerobic exercises, like running on a treadmill, cycling our some other form of cardio. This is one of the fitness myths… the best way to burn fat is by doing high intensity and muscle developing workouts.

To know more about this cardio myth you can read the article on how to get a six pack, where I explain this in detail.

The best exercises that you can do to lose weight fast are the ones that use various muscle groups simultaneously, and these exercises should also stimulate muscular development so that you burn fat for up to 48 to 72 hours after you finished your workout.

When you do resistance training you are doing several things: you are working various muscle groups at the same time, you are pushing your aerobic limits and working on maximum muscular strength. By doing this you are using up the energy in your muscles which burns calories, you are also stimulating your muscles that later have to be repaired and developed. This is the key to burning fat and losing weight effectively.

When the body repairs and creates new muscle this requires massive amounts of energy, meaning that your whole metabolism is going faster so that you can extract the energy to create and repair this muscle. The extra muscle that you put on will also need to be maintained, which also consumes calories. This is the most effective and fast method to lose weight fast and it creates a healthier and stronger body at the same time.

This type of exercise is called variable resistance training and most people are surprised that this is the best way to burn fat and get the six pack showing. What I mean by effective is that it takes the least amount of time and it gives the best results in terms of fast and permanent weight loss.

Exercises like squats, deadlifts, pull ups, presses, swings and snatches are more effective to lose belly fat than ab exercises. These exercises don’t target your abs specifically although you use the abs constantly as stabilizers.

These exercises are good because they create the fastest and most long lasting fat burning effect which lead to a lower body fat percentage.

You Don’t Need to Spend Hours on Cardio…

Most people spend a lot of their workout time doing cardio and then they do a few muscle groups on some machines. If you are looking to get lean this is not the most effective way to do it, as you probably saw from other people that are in the gym doing this for months with almost nothing to show for it.

If you do a lot of cardio and a little weight training you will burn off some calories while you are in the gym, but you wont have a faster metabolism after your workout. If you can workout in a way that you burn a lot of calories in the gym and keep your metabolism elevated for 48 to 72 hours then you will burn a lot more calories and lose weight in a faster and more natural way.

Normal cardio training and light strength training doesn’t have this effect because of the low intensity and because you are working out isolated muscles like the abs, shoulders, biceps or triceps.

Full Body Fat Burning Exercises

If you compare the other workout with a full body training routine with multi-joint exercises for the lower and upper body you get a much more intense workout. I recommend that you use free weights and ignore the machines. Free weights are always better because they use more muscles and use all the muscles at the same time, including your stabilizer muscles in your upper and lower body. Developing all these muscles will develop strength that can be used in your day to day life and in other practical things.

For the lower body some good fat burning exercises are squats and dead lifts and for the upper body you can do bench presses and pull-ups. To finish off your workout you can do a few ab exercises.

When you do a workout like this you have used almost all the muscles in your body intensively, instead of just using some minor muscle groups.

How does this type of training help you lose weight fast? This is how to lose weight fast because it already burns more calories during the exercise, and it even burns more calories while you are recovering from your workout during the 48 hours after that. While your body is repairing and creating more muscle you are burning huge amounts of calories while you are on the couch or sleeping.

With this kind of exercise you metabolic rate is increased over a much longer period of time in comparison to the regular cardio and isolated muscle training. When you do a cardio workout your metabolism is accelerated for 1 to 2 hours after the workout. With a full body workout your metabolism is accelerated for up to 48 hours (some studies say its even longer). So this means that if you work out 3 to 4 times a week you will be burning fat and losing weight 24 hours a day… 7 days a week.

When you do this you will be able to lose weight fast and in the most healthy way possible, if you are following good eating habits and a healthy diet.

How Manny Times a Week?

Going to the gym 5 or 6 times a week to lose weight and get a ripped body is not necessary. People that go that much to the gym are either over training or their workouts are to easy. This is not surprising because many people go to the gym for socializing and having fun with other people. That is not a problem for them, but if you want results you should concentrate on your workouts and do them intensely when you are at the gym. If you are working out like you should there won’t be enough time to chit chat, just to catch your breath!

Working out 3 to 4 times a week is best for most people. When you train you are exerting a stimulus on your body so that it builds muscle and burns fat. After your training your body needs to recuperate and repair your muscles before you start the next training session. So going to the gym 5 or 6 times a week is too much. Training just once a week is not enough because that is almost like not going to the gym.

Training 3 to 4 times a week is the best choice for most people because it allows your body to continually adapt to the new challenges of your training and it also allows enough rest for proper recuperation.

For How Long Should I Work Out?

Workouts should be short and intense and take between 45 and 60 minutes. Always try to make your workout as short as possible and keep the resting time to one minute. If you concentrate on your training it is easy to do it in this time frame, but if you hang out around the water cooler and socialize too much then it is impossible to keep your intensity high.

Research shows that when workout sessions get too long there is a high production of cortisol. Cortisol is a catabolic hormone, this means it will promote the consumption of muscle as fuel for your exercise and this will make your recovery time much longer and it will hinder your fat burning efforts. This is a bad thing because you will be consuming muscle instead of fat and the best way to lose weight is by burning fat.

To sum up, it is best to work out 3 or 4 times a week and each workout should take 45 to 60 minutes. You can try out different combinations and you have to see which intensity works best for you. Don’t forget that you have to push yourself to get the highest intensity at all times, that is when you are pushing your limits and that gets you the results and weight loss you are looking for.

But since so many people want to lose belly fat… why are do so many people fail? Why can’t people beat the challenge of losing weight permanently? Why do most people quit on building a healthy and good looking body?

Taking care of your body is harder every day that goes by… this is because of a couple of reasons related to laziness, lack of proper information and social conditioning. Our sedentary and modern lifestyle has less and less physical activity and the food we eat and is available all around us is more and more processed, comes in bigger portions, at cheaper prices and at more convenient places and times…

This makes it more difficult to lead a healthy lifestyle and have a good looking physique because the food has low quality and comes in big quantities. Because its available everywhere and because everybody is eating it, the human being just does what everybody else does… goes with the flow and eats and super sized portions of processed, pesticide, antibiotic and hormone enhanced foods.

The Myths and Illusions of the Fitness Industry

Losing belly fat or losing weight becomes even more difficult with all the hyped up weight loss supplements, workout gadgets and miraculous diets that come out every 2 weeks that promise the next revolution in “how to lose weight as fast as possible without getting of the sofa” techniques. There is so much stuff out there (with so much of it being total bullshit) that people don’t know what method to choose and who they should trust.

Although there are good methods and good information out there, finding good information about creating a healthy lifestyle in the most effective way possible is like finding a needle in a haystack.

If you look at the most popular diets many of them are totally conflicting, some say that a diet low on carbs is the best way to lose weight fast, another claims a vegetarian diet is the one and only way and others say to go low fat. Most of these diets come from doctors and health specialists that do everything to look genuine and truth full… but they are all selling their book.

Then there are the ab gadgets that promise six pack abs with 10 minutes of exercise for 30 days if you buy their overpriced piece of junk gadget. All of these ab contraptions are total crap and they give no results… if they did there would be many people walking around with a six pack from all the sales they did over the last 25 years.

Why Fitness Industry Wants to Keep You Guessing

The fitness industry is a very big one, you have weight loss supplements, exercise equipment, expensive gym memberships, personal trainers, and the list goes on. The health and fitness industry has a volume of $14 Billion a year and the nutrition and weight loss industry moves $44 Billion a year.

The reason that this industry moves mountains of money is because they have repeat customers that don’t know anything about nutrition or health. Because 95% of all these products don’t produce results most of this industry is just yanking peoples chains promising them miraculous results that no one ever saw reproduced. With all those marketing dollars people keep seeing and hearing these slogans and they start to believe it.

Even so people keep falling in the same marketing traps, the promise of a perfect physique overnight, and everybody gets disappointed, quits for a while and after a couple of months they buy the next magic pill.

With so much information and disinformation available its hard to see the difference between what is the right health and fitness advice and what is just over-hyped propaganda that comes from someone with ties some sponsor that will entice you to spend money on some product down the line.

How To Get a Six Pack Fast… and Cheap

If you are wondering how to get a six pack fast then there is hope… however if you are looking for a magic bullet that will make your belly fat disappear overnight, without having to do anything for it then you are out of luck.

Most people want a quick fix, with no effort, with no time investment, with no extra education and no changes to their lifestyle… but that quick fix has to make all the belly fat disappear overnight. I am sorry to say, but there is nothing like that on the market today.

But if you are willing to put in a little work you can learn how to lose belly fat in a fast way and get your six pack abs showing, while at the same time creating a healthy and strong body. All you have to do is follow some sound diet advice and apply a few training principles that will make your body burn fat. Through my personal trainer career and through this site I have seen some incredible transformations. Even from people with big beer guts and flabby belly’s… all they did was put in some time to learn the basic principles, they followed the diet and the exercise advice and they got results. You just need to put in the work.

Become Healthy, Look Good and Have More Energy

Changing your diet does not mean that you won’t enjoy food anymore. It also doesn’t mean you can’t eat a lot of food anymore. There are some myths that have been ingrained in society about the consumption of fat, diet products, soy products that you have to understand and dispel.

After you learn this you will be relieved and building a better body will be so much easier.

Did you know that eating less fat can actually make you gain weight? Did you know that soy products interfere with your hormonal system and cause weight gain and serious diseases?

When you do an effort to understand the dynamic of big corporations and their money, many of your food choices will become much easier and like second nature. You will get a much stronger health and you will lose weight with much less mental effort or physical strain.

The best news is that changing your eating habits for the better is a liberating experience because it doesn’t feel restrictive and you will feel increased energy and feel health benefits in less than two weeks. Imagine teaching this to your children and loved ones, they will have a higher quality of life because of their increased health and strength.

Upgrade Your Quality Of Life

All it takes is to know to chose the right foods in the supermarket, eat at the right times and know your proportions and quantities.

As a result you will start feeling more energized and become more productive, which will further fuel your motivation to keep your diet balanced in conjunction to following a training program that is fun and challenging at the same time.

In this website you can learn everything about how to lose belly fat fast and how to get a six pack fast… they are actually the same thing because you just have to know how to lose fat and you will gradually progress to a good looking six pack.

Lose Fat Naturally and Permanently

Many people don’t know how to lose weight naturally and in a healthy way, this is what I want to teach you so you can transform your body and help your children and loved ones build a strong health and good looking body.

Excess body fat is not only unpleasing to the eye, it also carries health risks and reduced mobility. You can improve your quality of life, physical performance and health by having a strong and good looking midsection and prolong your life by reducing the risks of type II diabetes, various types of cancer and a low risk for heart disease.

I know that most people want to know how to lose belly fat because they want to improve their physical appearance so I won’t talk too much about the health benefits that you get by reducing you body fat percentage. I will leave the talk about why abdominal fat is even more unhealthy than other types of fat for another time because that is a subject all on its own.

For me the most important aspect of creating good food and exercise habits that lead to a rock solid health, above average physical appearance and a body that can do all the physical tasks of your day to day activities is all summed up in one expression: quality of life.

That is my personal objective and that is what its all about. This is what will make you happy. Being able to create a lifestyle where you are confident, happy in a body that irradiates health and happiness.

The only thing that most people have a problem with is doing the work needed to get there, something that is twisted and becomes confusing with all the big companies that want your money. It’s like the whole society pushes into a mold where we have to consume bad food and where we should always look for the magic pill… that will just give some hope followed by the disappointment of no results whatsoever.

If you think a little bit “out of the box” and get some good eating and exercise advice it will be much easier than you think. Losing belly fat is not a challenge, its a system, a set of principles, and if you follow it you will get results.

You just have to do the work and apply the tips and principles to know how to burn the fat off your belly and the rest of your body. So much is written about how to lose weight fast and naturally, there is so much false and misleading information out there.

Here, in this site you will find information that is true, solid, tested and it doesn’t cost you a penny. Good luck on your challenge to create strong healthy, a good looking body and a higher quality and enjoyment of life.

Carb types have a small appetite and they don’t need that much food to feel full and don’t need that much food throughout the day. Carb types don’t think about food as often as protein types or mixed types and they can also skip a meal and it doesn’t affect them that much.

Although carbohydrate types skip meals easily they have a higher need for caffeinated beverages in comparison to other metabolic types. Those workaholics that never have time to eat and are busy doing other things during lunch time are likely carb types.

Skipping meals and the caffeine dependency slows the metabolism down even more and this can lead to weight problems an make it very hard to lose weight effectively.

Carb types can eat a lot of carbohydrates and they tolerate bread, baked goods and starches well. However many Carb Types can go overboard with carbohydrates and it can cause various conditions like diabetes, insulin resistance and also hypoglycemia. This happens because many of the carbs that are popular in our diet today are refined carbs and a lot of sugars. Even for carb types this can be too much, especially if you are taking in to much refined carbs from pasta, pizza, bread, fries and other foods that have been highly processed and refined.

Foods for the Carb Type

Carb types need a diet plan with more carbohydrates and less fats and proteins. Do remember that this does no imply that you should not eat any fat or proteins, on the contrary, you need to eat them in the right proportions.

The best proteins and fats for the carb type are from white meat like white fish and poultry. These meats don’t have a lot of fat and have a good amount of protein. When eating carbs they have a wider choice and they can be eaten in large quantities when compared to the mixed type and the protein type.

Carb types can absorb carbohydrates much more slowly than protein types but this doesn’t mean that they can go crazy and eat all they want. Raising insulin levels and creating spikes in sugar blood is still a problem and that destroys all weight loss efforts. If you want to be able to lose weight fast and lose belly fat remember that insulin is a catabolic hormone and it will make you store fat.

Eating any kind of food in abusive quantities will lead to a weaker immune system, disease and weight gain. So you should always maintain a balanced diet following the proportions or ratios that are recommended by the metabolic typing diet and for your particular metabolic type.

If you are a carb type you can burn fat and lose weight with a diet that consists mostly of carbohydrates and with a low amount of fat and protein.

Protein Type Guidelines

• Eat low fat and light proteins. Eating white meats and white fish with each meal is important. You will feel less energetic if you eat high fat proteins like beef and eat a lot of fatty foods. This will cause you to become fatigued, lethargic and even depressed.
• Careful with dairy. Metabolizing dairy products is harder for carb types. Some carb types tolerate it better than others so you should test this out by eating a meal with a dairy product. If you feel fatigued, weak or lethargic after the meal you should lower your dairy intake.
• Choose carbs wisely. Being a carb type doesn’t mean you can eat low quality and unhealthy refined carbohydrates. Eat a lot of vegetables with low starch, like green salads and broccoli and don’t eat a lot of starchy foods like pasta, grains and bread. If you feel weak, sleepy and slow after eating a meal it is possible you ate too much grain. If this happens increase the protein amount, decrease the amount of grains or do both the next time you eat that meal.
• Go easy on the nuts and seeds. Nuts and seeds add a lot of fat to a meal and this is not good for carb types. For the carb types the best source for protein is from lean meats because they are digested easily with this type of metabolism. Nut butters and nuts are very healthy snacks for protein types.
• See how you respond to legumes. Legumes are not easily digested by carb types because of the proteins that are in them so you should not eat them that frequently. Like with any food you have to monitor your response to it and also keep in mind the combination of foods. Some people feel great when they eat beans, vegetables and chicken but they feel lethargic when they eat beans, vegetables and rice.

Protein Types love to eat and crave foods that are rich and fatty like meat, pizza and salty foods like roasted salty nuts.

A protein type may not be satisfied with a small snack and may feel hungry even after eating a decent sized meal. When a protein type eats too much carbohydrates there is a big tendency to crave sugar, and after you start eating sweet and sugary foods it will be hard to stop.

Eating sugary foods or drinks makes a protein type jittery and it drops the energy levels shortly after.

Trying to lose weight fast by using fad diets that cut calories in an extreme way is not the way to go if you want to lose weight effectively. Of all the three metabolic types this one has the hardest time to lose weight by decreasing calories.

Eating the wrong foods puts a protein type in a mode of extreme fatigue and starvation or it makes them feel a little nervous or on the edge.

When a protein type feels anxious it helps to eat more often but it makes it worse afterwards. If you are a person whose energy levels are all over the place, rising up and going down, this is a sign that the person is not eating the right kind of foods for their metabolic type.

Foods for the Protein Type

A protein type needs to eat a lot of protein and fats and eat a low amount of carbohydrates. But remember that there has to be a balance to this because this is not and extreme diet. Protein types can eat a variety of carbs from different vegetables, fruits and grains but these need to be balanced with the right amount of protein and fats.

Protein types are hungry all the time because they digest food much quicker than other types. This is why they need foods that are heavier and slower to digest that contain protein and fats. Foods like beef, dark poultry meat, whole eggs, etc.

Some nutritionists and doctors say these foods are unhealthy because they have a lot of saturated fat in them. It has been known for a few years that saturated fat is not the cause for heart disease for everyone, it actually helps prevent it and is an essential nutrient in any diet and it has a very important role in the diet and health of a Protein type.

It all depends on the quality of the food and on your metabolic type. If you want to know more about the myths of saturated fat you can check out the article that debunks this myth and tells you the reasons why society has been brainwashed with low fat and diet products in the last 40 years.

Protein types are the metabolic type that gets the most problems from the industrial diet that the majority of the American and British population eats nowadays. Because people eat so much processed and refined foods they end up eating much more carbohydrates in quantity and in proportion. A high proportion of carbohydrates, low fat products or products with unhealthy hydrogenated fats that are contained in processed and packaged foods are an absolute nutritional disaster for protein types.

On the other hand, protein types have a lot to gain when they make the right adjustments to their eating habits.

If you are a protein type and you feel fatigued, anxious and hungry all the time it is because you are not eating in the right proportions. You need more protein and more healthy fats. Eating more fats and proteins helps protein types control their weight and it will be the key to lose weight fast and start losing belly fat fast.

Protein Type Guidelines

• Always eat some protein with every meal or snack. If you eat a meal with only carbohydrates then you will have a spike in blood sugar. When you insulin levels go up fast and down fast it will leave you feeling very hungry and tired when the sugar goes down again. When you mix some animal protein with the carbohydrates it will slow down absorption of the sugar into the blood and keep these levels more balanced. Because the digestion goes at a slower pace you will feel satisfied for about 3 hours after you had your meal. Remember to pay attention to the reaction you get from different snacks and meals so you can see what satiates you and what leaves you craving for sugar or more food.
• Eat healthy snacks and small meals between your main daily meals. A protein type needs to eat more often or the levels of blood sugar will dip too low. Not eating for hours creates a very strong feeling of hunger and that will make you eat too much in the next meal. Eating too much will make you feel tired and uneasy.
• No refined carbohydrates. Protein types don’t do well with a lot of carbs, so avoid pastas, bread and crackers. Be especially careful with everything that is made from wheat. Because wheat breaks down to sugar very fast it will cause this sugar spike in your blood. These insulin spikes will make you more hungry and craving for sweets and they also put your body in a catabolic state, meaning you store more calories into fat reserves. Having a constant level of blood sugar is very important to be able to lose weight and get a six pack! The best bread to eat is whole bread made from sprouted grains because it doesn’t transform into so much sugar.
• Avoid fruit and don’t drink fruit juices. Fruit is healthy but protein types need to be careful if they want to control their weight. Fruits have a lot of carbohydrates and they are converted into sugar very quickly, causing these insulin spikes again. For protein types the best fruits are the ones with low sugar and with a lot of fiber, like avocados and apples. Fruit juices are like concentrated fruit without the fiber, so they will transform into sugar super fast and create a strong insulin spike which you want to avoid.

The Mixed type diet is the easiest to follow of all three because it has the greatest choice of foods. It’s a balanced diet between carbohydrates, fats and proteins. Variety is key in this diet. The mixed type is a mixture between the carb type and the protein type diets.

Mixed types have variable appetites throughout the day, the feeling of hunger goes from being strong when the meal time arrives but weak between meals, sometimes they have a very big appetite and sometimes they don’t feel like eating. These feelings of hunger depend on the food choices of that day, but generally mixed types they don’t have problems with cravings.

Like the protein type and the carb type the mixed types have a tendency to eat too much carbs and sugar and this develops sugar cravings.

A mixed type needs a balanced mixture between high fat and low fat proteins and a mixture of high starch and low starch carbohydrates. This means that you need proteins and fats from both beef, fatty fish, organ meats and balance that with lighter meats like white poultry meat and white fish. You should read the protein type diet and the carb type diet and understand both of them because both rules apply to you.

Mixed types can be in the middle of the spectrum but in most cases they have a tendency to be a protein type or a carb type. To discover your personal fuel mix you will have to test out foods and food combinations and see the reactions you get to food combinations.

You have to discover the food combinations that help you feel energetic and satisfied and find out which foods give you fatigue, cravings and hunger.

After taking the metabolic typing test you can see by your score if you have a tendency to being a carb type, a protein type or if you are really in the middle. If you have a tend to one of the other types keep that in mind when testing around with food. If you tend to the protein type then you can eat more proteins and fats and less carbs. If you are closer to the carb type then you do it the other way around.

When you find the right proportions between carbohydrates, healthy fats and proteins you will be able to lose weight fast and permanently and you will feel much better and go through the day with more energy and vitality.