Well my dear friend, there is no such this as a miracle weight loss drug, but I AM going to point you in the direction of something that will speed up your weight loss like none other.



Being overweight is fine for some people, but it's an horrible feeling when you are self-consious. The worst thing ever is to suddenly gain a considerable amount of weight and peole telling you that you have. Just the thought that others around you constantly think about how fat you became makes one feel extremely self- conscious. You start to feel very ashamed and in most cases of weight gain, depressed.

Now, I know you don't want to be overweight. I am not even going into all the negative effects that being overweight has on your life and body. You know that it's very bad and it's all you need to know. In some cases it can lead to death o.k!

So what should you do to lose weight?

I am going to tell you a secret that nobody else is probably going to tell you about weight loss. All you have to do is follow this article and apply what you learn here and I promise you you will lose weight. You have to follow what I teach you here exactly. If you do, you will reap the benefits.

The secret?

Here it is...It's all in your diet. This is the number one thing you should conquer and I promise you that you will lose weight. In a moment I will explain to you very simply what principles you should follow to lose weight quick.

Do not go out and buy a stupid book or ebook, because all of them shove you into training and some of them include very bad diet information. I would prefer it if you go out and do cariovascular training, due to it's ability to help you lose weight very fast. I will explain what you need to do in the gym or outdoors to achieve this as well. Don't worry, everything is very easy. The best thing is, is that THIS diet is not really a diet. You will eat like a king!!

O.k, so here we go.

First up is your diet.

The most important thing to a diet is the WAY you diet. You can eat as much celery as you want,but you won't lose weight.

You might lose some weight,but be sure that you will pick up double that weight.

Another thing is a balance between proteins, carbohydrates and fat. Don't worry about counting calories. Very few people do except proffesional fitness people. Don't worry, I have structured a meal plan for you that contains the right balance or proteins, carbohydrates and fat.

You need to structure you diet into 5 meals a day (if you are a women) or 6 meals (if you are a man).

This is probably freaking you out now, but please listen and I will explain. If you try to diet by eating nothing, you will gain weight the moment food enters your mouth afterwards.

Your body is like a fireplace-oven. It needs to be kept heated the whole time. Feeding the fireplace at the appropriate times will make it function perfectly. The same thing goes for your body. You need to space out meals throughout the day to keep your body in a metabolic state. Remember, your body WANTS to be fed constantly, but you have to give it just the right food. If you don't eat anything for quite a while and suddenly you eat a lot, your body will think it's not going to get food the nex time so it will produce fat from the meal you ate. It's a survival mechanism. Spacing 5-6 small meals throughout your day is the optimal way to keep your body's metabolic state constant. This way your body will start to burn fat like butter on a flaming hot pan.

When I am talking about 5 or 6 meals a day, I am talking about portions the size of both of your hands cupped together (like you're begging).2 to 3 hours apart between each meals are optimal.

I am going to provide you with the most powerful fat burning "good foods" known to mankind. Please don't try to eat just one of these. You won't lose weight. You need to combine them. I will explain it later using a predetermined meal plan.

Here are the ingredients:

*Almonds and other types of nuts

*Beans and legumes

*Eggs

*Extra protein powder

*Fat-free or low-fat milk,yogurt & cheese

*Instant Oatmeal that is unsweetened and unflavoured

*Olive oil

*Peanut butter

*Rasberries and other berries

*Turkey and other lean meats

*Whole grain or whole wheat breads and cereals.

Please avoid the following foods at all costs:

*Margarine

*Fried foods especially fast food.

*Commercially manufactured baked goods

*Any food with partially hydrogenated oil on it's list of ingredients.

*Fatty cuts of red meat

*Whole-milk dairy products

*Softdrinks

*Alcohol - limit your alcohol to a maximum of 2 drinks (beer or red wine) a week.

Later we are going to explain to you how to combine the "good food" ingredients to get a incredible quick weight loss fat burning diet.

Now we get to what excercises you should be doing. This excercise takes round about 20 minutes.

This article covers only cardiovascular excercises.

Please remember that muscle burns fat. No other body mechanism burns fat better. I am not saying you should look like a bodybuilder or look muscular, but adding only a little muscle all over your body will dramatically increase your fat burning efforts. Even cardiovascular excersises adds muscle to your body, but not as much or fast as weight training.

This doesn't matter that much, because cardiovascular excersises does increase muscle mass to some extent, especially in your legs, but it doesn't make you look too muscular. Just nice and toned.

Here is a cardiovascular Interval excersise that you need to perform at least once a week, and a maximum of 3 times a week.

Do not do them one right after the other. Leave a day or to between. You can do it on a stationary bicycle or treadmill or even outdoor running or cycling. Write it down and use a watch to time yourself. This excercise is fun and quick. Just do it.

4-6 Minutes warmup (To get your heart rate up)

30 Seconds High Intensity (Sharply Increase your speed and/or your resistence)

1 Minute Low Intensity (Decrease speed and/or resistence and keep it constant for the 1 minute)

45 Seconds High Intensity

1 Minute Low intensity

1 Minute High Intensity

1 Minute Low Intensity

90 Seconds High Intensity

1 1/2 Minutes Low Intensity

1 Minute High Intensity

60 Seconds Low Intensity

45 Seconds High Intensity

1 Minute Low Intensity

30 Seconds High Intensity

3-5 Minutes Cool off (Walking it off)

...go home.

You can change this outlay, but it's not recommended that you decrease the time spent, nor should you increase it too much in your beginning stages. You can add to it later, but remember to keep your higher intensities shorter than your low intensities with the higher intensities increasing during the workout and finally decrease.

O.k. Let's get to how to combine those "good foods" up there into an effective diet to lose weight very quick.

I am going to provide you with a 2 day sample diet routine. You can eat the same one every day, but a little change now and then would help you stay focused with you diet and excercise.

QUICK WEIGHT LOSS MEAL PLAN - SAMPLE DAY 1

Breakfast: 1 large egg, 3 egg whites, 2 Slices Whole Wheat toast, 1 slice lean bacon, 1 tomato/green pepper sliced, 1 teaspoon ground flaxseed, half a glass of orange juice.

Scramble whole egg and whites and add flaxeed. Fry in a pan that's sprayed with vegetable oil,if you don't have just fry it in a non stick pan. Put everything on your toast. Add your bacon and tamatoes or any other vegetable.

Snack: 1 bowl High fiber cereal or Oatmeal cereal

Lunch: Add the following foods to make a sandwich - 2 slices whole wheat bread. 2 ounces(56 grams) sliced roast beef, 2 leaves lettuce(washed obviously), teaspoon of low fat mayonnaise and 1 ounce(28 grams) of fat-free cheese.

Snack: 1 ounce(28grams) Raisins and 1 ounce Almonds. Please note!!! NO SALTED NUTS!

Dinner: 4-5 Ounces(113-142grams) Tendered Chicken Breasts; 2,25 ounces(63grams) cooked "whole wheat" spaghetti with a cup of spaghetti sauce; 1/2 teaspoon flour; 1 tablespoons water; 1 teaspoon olive oil; 1 tablespoon chilly powder;

1/8 onion finely chopped.

Heat the oil in a nonstick pan. Add chopped onion and cook it for about 1 minute until it's brownish.

Mix the flour and water in a small bowl (The amount of water and flour can be adjusted. The examples above was scaled down to provide one serving.) Additional water and flour may be required to make the flour-water mixture just right.)

Add your chicken, the chilli powder,sauce and the flour mixture all to the pan. Stir it. Let it simmer uncovered for about 10 minutes. Serve it over your cooked spaghetti (you should cook the spaghetti seperately).

Snack: Smoothie - 1 banana, 1/2 cup 1% milk, 1/2 cup low-fat vanilla yogurt, 1/8 cup frozen orange juice concentrate,2 teaspoons whey powder, 8 crushed Ice Cubes.

There is one thing about this quick weight loss diet that is really cool.

You are allowed to cheat on one of your meals only ONCE a week. Preferably at lunch OR dinner.

Lets say you ate correctly the whole week, Saturday comes and you feel like you want to order a pizza and drink a beer.

Go ahead, order that pizza and drink that beer (limited to 2). Now remember to start your diet the next day and continue for the week until the next cheat meal.

Do you know why you can cheat on a meal? This is precisely the opposite thing your body does in respect of the previous situation where you if you eat too less and suddenly ate a lot, your body will gain/store fat due to the surviving mechanism.

If your body is at a constant metabolic rate during the weak and you suddenly eat a cheat meal, your body will want to reject the unhealthy fat. In the same process your body will burn even more fat and lose weight quicker, because it needs to stabilize it's metabolic rate which was increased because of the cheat meal.

QUICK WEIGHT LOSS MEAL PLAN - SAMPLE DAY 2

Breakfast: 1 whole wheat pita halfed to make to halfs (You can substitute the pita for whole wheat toast if you want to.); 1 & a half teaspoons low-fat cream cheese; 2 Slices ham or turkey; Some lettuce.

Stack up the lot and make yourself a sandwich.

Snack: 1 & 1/2 cup berries; 3 Slices deli roast beef

Lunch: 1 can of Tuna in salt water; 1 Onion chopped to small pieces; 3 tablespoons of Low-fat mayonnaise; half a lemon; 2 teaspoons Olive Oil; half a cup on low fat cottage cheese; 2 slices whole wheat toast.

Switch on your oven at 220'c. Add the tuna, mayonnaise and the low fat cottage cheese to a bowl. Mix it together and squeeze the lemon juice into the mixture. Layer a non stick glass flat bed oven bowl/tray with the Olive Oil; Add the chopped onion to the tray and put into the oven until onion is brownish. Take out the tray and add the tuna mixture to the tray.

Put it back into the oven. Bake it for about 10-15 minutes ( or YOU can decide to take it out of the oven.)

Put the mixture on your whole wheat toast.

Snack: 1 ounce Raisins and 1 ounce Almonds

Dinner: 3 ounces(85 Grams) lean sirloin steak; 1/4 cup Hunan stir-fry sauce; 1 cup COOKED BROWN rice; 1/4 cup chopped broccoli; 1/2 a Jalapeno pepper sliced; 1/2 a cayenne pepper sliced; 1/2 carrot sliced; 1 teaspoon olive oil.

Heat the olive oil in a non stick pan over high heat. Throw in the sliced carrot and brocolli and cook until tender. Add your peppers and steak and continue cooking until the meat is done. Add the sauce and serve everything over the cooked rice (The rice should be cooked seperately).

Snack: A smoothy - 1/2 cup low-fat vanilla yogurt, 1 cup 1% milk, 1 cup fresh or frozen strawberries, 2 teaspoons peanut butter, 2 teaspoons protein whey powder, 8 Crushed Ice Cubes.

O.K so remember the rules you learned here.

Tip 1 - Make sure you eat 5-6 meals a day spaced out 2 to 3 hours apart.

Tip 2 - Try substituting your snacks with smoothies.

Tip 3 - Use the "fat burning food" ingredients above as a basis for all your meal decisions

Tip 4 - Drink the right beverages. Try to stay away from alcohol and sodas

Tip 5*- Drink 8 glasses of water a day (VERY important factor in weight loss - PLEASE trust me with this one. Just do it!)

Tip 6 - Have a cheat meal once a weak, not a fat buffet - Remember to control yourself. Don't go overboard.

Tip 7 - Go to the gym 3 times a week and do your interval session as described above. Go at least once if you can't 3.

Now you know exactly what to do to lose weight quick.

If you apply what you learned here today you will lose weight very quick.