I don’t need to tell you how much workouts are crucial for quick weight loss. However, if you don’t do the following three things, your workout sessions would just prove to be a waste of time. Let me tell you about the top three things you should do in order to extract the most out of each and every workout session you participate in.

1. Variety is the spice of life: This is true not only of foods but also workouts. If you want to gain the maximum benefit out of exercises, you should do a variety of workouts so as to keep your body guessing. When you do the same old workout each and every day, your body gets accustomed to it and consequently burns fewer calories than before.

Think about it this way: if you eat the same old food time and again your tongue would get used to its taste and then you would no longer be as interested in that food as before. The same holds true for workouts as well.

So one day you may do some jogging, another day, indulge in swimming, then basketball, cycling, etc. If you are doing intense workouts you should alternate between the various types of intense workouts available.

2. Replace long boring cardios with interval training: The days of long boring cardios are gone. Why would you spend four hours on cardios when you could gain the same benefit within just five minutes?

Interval training is the new craze among weight loss aspirants. You only need to spend five minutes on it in order to lose weight quickly and easily. Apart from being a huge time saver, another advantage of interval training over cardios is that it helps you burn fat even at rest. Just imagine, won’t it be nice if you could burn fat simply by sitting on your couch and watching your favorite movie? If you want that then you need to start doing interval training.

3. Snack before exercising: Who said snacking before exercising is not good? If you snack one-and-a-half hour before starting the workout, you have nothing to worry about. When working out, many people become fatigued half-way. This won’t happen to you if you snack before hitting the gym.
The best kind of snack for this purpose is a low-carbohydrate protein bar. You should also drink plenty of water before, during and after exercising. The more hydrated your body is, the easier it will be for you to sustain the intensity of workouts.

If our bodies need to burn a certain number of calories to maintain our body weight, then it should be easy to lose weight, shouldn’t it?
Common sense would say that all we have to do is slash the number of calories that we consume.

Unfortunately there are a lot of studies that show that this does not work long term. A study published in the American Journal of Nutrition, for instance, showed that a group of individuals on a low calorie diet, who lost an average of 26 percent of their body weight during the course of the study, were not able to keep that weight off.

Many people do find however that the fat loss for idiots diet is great for short term weight loss

EVERYONE  in the study regained almost 75 percent of their lost weight within three years of completing the study. And many studies show even worse results than that.  If weight loss were as simple as “consume no more than 1000 calories a day” or “consume no more than 1500 calories a day” then everybody would be skinny

There are a number of reasons why a low calorie diet won’t lead to long term weight loss.

Part of it has to do with biology and how our ancestors evolved to survive the feast and famine lifestyle.

We need a certain amount of calories to stay alive. Since humans and other animals evolved in the days when we had to hunt and gather our food, and food supplies were never predictable, our bodies developed in a way that allows us to survive times of famine.

When little or no food is available, our metabolism simply slows down and we burn less calories. Unfortunately this is just one of the many survival mechanisms that our bodies developed that worked to keep us alive thousands of years ago, but that don’t work so well in the modern world where there’s a Dunkin Donuts on every corner.

Our natural tendencies to crave foods that are bad for us, like fat and sweets – foods that would help us survive a famine thousands of years ago but now just pile on more fat cells – don’t help much either.

A study in the Journal of American Medicine showed that a group of people put on a very low calorie diet experienced a 20 percent decline in their metabolism in the first month and their metabolism continued to fall for three months straight after that.

What a nightmare! Going on a low calorie diet means that you have to eat less….and less…and less…in order to lose weight, and you will very quickly reach a point where you are struggling simply to maintain your weight.

Every dieter out there who has ever struggled to lose weight by drastically cutting calories knows this is true.

The first few days or even the first week or two of the diet, the weight crashes off. You’re constantly starving and can’t concentrate because you’re so hungry and you’re irritable and dizzy,  but hey, at least the weight is falling away, right?

But unfortunately, that doesn’t last very long. The weight loss slows down, and then it stops. No matter how much you starve yourself you’re seeing no reward.

That’s the other reason that low calorie diets fail – because most people can’t last very long on a diet where they are constantly starving.

And if you start eating normally – if you even start increasing your calories a little bit…the pounds come piling back on, undoing all of your hard work.

This sounds like terribly discouraging news, but it really doesn’t need to be. It simply means that low calorie diets do not work well for maintaining weight loss.

In fact, it’s good news – it means that you never have to starve yourself again! Instead, you need to select a healthy diet that has been proven to work and that allows you to eat a normal amount of food every day.