If you are looking to burn fat and build muscle strength, then you need a combination of cardio exercises and weight training to make it happen. For people that are limited in free time, this may seam overwhelming to accomplish on a regular basis. However, here are some exercise tips to help you save time.

Take up walking or jogging. These exercises save you time because you need the least amount of equipment to get started. All you need is a pair of running shoes and warm clothes.

While jogging is optimal for fat loss, walking is the perfect exercise to start with. It gets your blood flowing and helps you burn fat. Walking is a great starter exercise because it is low impact and likely to extend or injure yourself. However, walking should not be the “end all” for your exercise regimen. You need to be working your way up to running.

Since walking is such a low impact exercise you may not be exerting yourself as you need to. So, make sure you set goals and build up to jogging or running. You’ll have less injury and you’ll build your endurance with this approach. You will be surprised what you’ll be able to do in a few weeks.

Also, you don’t have to spend a long time with cardio. What you have to remember is: the faster you move, the more intense the session is. So 20 minutes of combining walking and running will benefit you greatly and be effective.

The next step is to add a strength training routine. The best way to have an effective routine that saves you time is to have a home gym equipped with a bench and dumbbells.

Dumbbells are a great way to increase muscle tone because they allow you to perform many exercises that tax your muscles at many different angles. Dumbbells are effective for both men and women because you can have many different weight variations.

Exercising at home saves you time because you can workout at your convenience. You will need to schedule your workouts at a time that’s best for you and commit to it. You can get a good work out with dumbbells within 20 minutes to a half an hour.

The best approach is to build up to a fast paced workout with minimal rest. This way you are provided a challenge. However be careful not to exceed your capabilities so you minimize soreness and chance of injury.

John Purfield
http://www.articlesbase.com/health-articles/weight-loss-workout-routines-tips-to-help-combine-cardio-and-strength-training-92774.html

There are many types ofweight losssurgeries, and the most common one is the gastric bypass surgery. Traditional methods of losing weight are unsuccessful for many people, so those who are extremely overweight are turning to weight loss surgery for help. However, you have to remember that weight loss surgery is a major surgery, and serious after-operation complications can occur.

So how do we determine if a person is suitable for weight loss surgery? In general, potential candiates should meet the following:

1) at least 18 years old, although there were a few instances where patients were younger.
2) a body mass index (BMI) of more than 40 for men, and a BMI of more than 35 for women.
3) history of associated health problems, such as diabetes, high blood pressure and heart-related issues.
4) history of unsuccessful attempts with other weight loss methods, such as exercise, diet control, etc.

The advantages of weight loss surgery

1) You can lose up to 70% of your weight and most patients can keep the excess weight off for as long as 16 years.
2) Weight loss surgery can help those who are in serious health conditions, and it can potentially save your life.
3) You will feel more confident and happier with yourself and with life in general.
4) You can do the many things that you have been wanting to do but unable to because of your weight.
5) There will be a significant change in your overall health.

The disadvantages of weight loss surgery

1) Possible complications such as bleeding, leaks and infection around the surgical wound.
2) Other medication complications.
3) The price doesn’t come cheap. Depending on the nature of the operation, you will need several to tens of thousands of dollars.

Your decision to lose weight needs to be accompanied with implementation. Losing weight is a big step towards your goal to get healthy. In fact, many obese people do not realise how unhealthy they are. They take things for granted until it is too late. If you decide to go ahead with a weight-loss surgery, talk to a qualified surgeon who will be able to answer your questions. He/she should also discuss the related risks and benefits with you.

George Yeo
http://www.articlesbase.com/nutrition-articles/the-pros-cons-of-weight-loss-surgery-701183.html

Eating all you want is one of the most satisfying pleasures. Unfortunately excess weight often goes hand in hand with the joys of eating. It is very difficult for you to take off and keep off that excess weight they acquire with time. This article will emphasize on how to choose the best diet program for losing weight.

There are so many fad diets available in the health market. But none of them work in the long run for the vast majority of people who try them. In fact, each new diet actually creates the demand for its successor. Millions may try a popular diet, even stick to if faithfully for a few weeks or months, and lose some weight, but sooner or later they tire of following someone elses formula, go off the diet, return to their old eating habits and regain the weight.

Taking off weight should not be a temporary thing. It has to become a way of life sensible eating and exercising habits that eventually become second nature to the person concerned. Mild changes in eating habits can help one lose weight over a period of time.

One must consider portion sizes too. If a person loves a particular high calorie dish, it can be tough doing without it. An easier way is to have a smaller serving. One should prepare small pieces of meat, for example, and eat more vegetables and salad. Cooking methods also count. Whenever possible, foods should be broiled, basked, steamed or boiled and fat to be trimmed away before cooking. The flavor of cooked foods can be enhanced without fat, by adding herbs or dry wine.

Exercise is also important for weight control, health and for staying trim and slim lifelong. It need not be extremely vigorous to be valuable. One can jog, cycle or play handball. In all these, one will be expending 6-9 calories a minute. If these are done for 20 minutes a day, you can burn up as many as 180 calories. One can also take up lighter exercises.

Some tips to eat less include:

Drink more water
Take more time and eat leisurely
If there is no time to eat a leisurely meal, dont eat!
Eat more fiber rich, unrefined foods.

Overweight develops slowly over the years. One gets fat because of those extra calories that one sops up day by day beyond those ones body needs. To stay slim for life must be the aim and this can be achieved by exercise and diet both practiced in a consistent and regular way.

There are some diet programs designed keeping in mind that a diet plan should be created in such a way that it can help you lose weight without sacrificing your health.

Get information on some highly recommended Lose Weight Fast Diet. Read information on How to Lose Love Handles. Also know useful Home Remedies for Cellulite to burn fat naturally.

Nick Mutt
http://www.articlesbase.com/wellness-articles/how-to-choose-the-best-diet-program-for-weight-loss-719778.html

Traditionally dieting and weight loss has been a concern for the ladies. However, this is no longer the case. Men are becoming a lot more aware of their appearance and how it can affect all aspects of their life. So I’m going to take a look at the factors that contribute to weight gain for men.

Fortunately for you guys, you have a head start in the staying slim game compared to women due to physiological factors. Here are some of the reasons why:

Higher Basal Metabolic Rate (BMR)

Your BMR is the amount of energy, measured in calories, required to keep the body functioning when at rest, or energy used for physiological processes like breathing, digestion etc. The male basic metabolic rate is 5% to 10% higher than in women of the same weight and height. The higher basic metabolic rate is attributed to differences in body size and body composition. This is why the average calorie intake should be about 2000 for women and about 2500 for men.

Lower body fat percentage compared to women.

The average man has a greater proportion of muscle tissue than the average woman and 50% less body fat. The average man has14% body fat compared to 24% in the average woman. This is because you don’t have to go through the whole child bearing process and therefore don’t require the extra fat.

The presence of testosterone.

The male hormone, testosterone, acts as an anabolic agent to promote increased muscle mass.

However, despite these factors, men can still gain weight. So let’s have a look at reasons for gaining weight.

Increased Energy Intake

If you consume more calories than you expend then the excess will be laid down as fat. 3,500 calories is the equivalent to a pound in fat. Therefore, if you eat an excess of 500 calories a day, then you will gain a pound of fat every week – scary isn’t it?

Decreased Energy Expenditure

Similar to the above point really. In today’s world of modern conveniences, everybody is less active, including you guys.

If you take into account that men were ‘designed’ to be physically strong and participate in strenuous physical activity since the dawn of time, then it is understandable that the modern world with its vast array of time- and labour-saving devices, automated transport and sedentary lifestyles, has reduced the amount of physical activity most men do to a fraction of what was once the norm.

So the moral of the story is GET ACTIVE! And there are plenty of fun activities, wink wink!

Alcohol

Men tend to consume more alcohol than females. As boring as it is, if you cut out the booze you will see an improvement in your waistline. Not only is it the actual alcohol itself that leads to the numbers creeping up on the scales but it is the extra food that seem to crave when drinking. I am sure you are all familiar with the munchies after a night out and that kebab stop on the way home from the pub. That said, you can still lose weight by just reducing the amount you drink and making a few subtle changes, such as switching to diet mixers with your spirits. The theory is the clearer the drink the kinder it is – so swap the rum for vodka if you are weight conscious.

Another thought….

As the gap between men becoming financially independent and the time when they settle down is increasing there are more bachelors living alone and having to cook for themselves. This may mean for some of you that you rely on fast food or convenience meals and not stick to three balanced meals a day. For those that this applies to, why not try cooking properly for yourself, you never know you might even enjoy it!

Kate Barker
http://www.articlesbase.com/weight-loss-articles/a-weighty-issue-for-males-107254.html

Though a quick weight loss program is generally not considered the ideal way to lose weight permanently and healthily, here are some tips you can follow if you want a short-term, quick-fix weight loss solution.

These quick weight loss tips will allow you to lose some weight and inches rapidly for a short-term purpose, such as comfortably fitting into your dress for an unexpected event coming at a short notice (say, 15 days) or looking good in your bikini during an outing on the beach.

Here they are:
1. Reduce your salt intake: During the few days you have for losing weight, reduce your salt (to be more precise, sodium) intake to minimal. This will help reduce water retention in the body, resulting in quick weight loss.

2. Increase your water intake: Drinking plenty of water has the same effect as reducing your sodium intake.

3. Reduce your carbs intake: Reducing your intake of carbohydrates, especially refined carbohydrates, and substituting them with proteins will also lead to quick weight loss.

4. Avoid gas-producing foods: Eating gas-producing foods like kidney beans and cabbage can add a couple of inches to your tummy due to bloating. So avoid them for the time being.

5. Eat small portions but more frequently: Eating small portions will firstly ensure that the stomach does not lose its shape due to bloating. Secondly, it ensures that you burn up all the calories you eat in a single meal, with no excess calories left for being stored as fat in the body.

6. Keep yourself physically active throughout the day: This will keep your metabolism perked up and you will keep burning calories throughout the day.

7. Do stretches, leg raises and abdominal exercises: These will tighten and strengthen your abdominal area, giving a slim look to your stomach. Even otherwise, keep your abdominal muscles tightened and pulled up throughout the day. Doing so will burn additional calories.

8. Eat wisely: Completely avoid calorie-rich fatty and sugary foods like chips, cakes, pastries, ice creams, sodas, etc. Instead go for fiber-rich fresh fruits and vegetables. Fiber too helps in this case.

However, if your past experience efforts indicates that your body does not generally respond quickly to any weight loss tips, then there are many commercial diets available in the market to help you.

Remember that to lose weight in a more healthy manner and on a long-term basis you need to adopt a sustained exercise plan focusing on fat loss as well as muscle mass buildup, in addition to diet control because weight lost rapidly can also be gained back rapidly.

Kelvin Ho
http://www.articlesbase.com/fitness-articles/tips-for-quick-weight-loss-132870.html