Stability Ball Exercises - Fun and Effective

Stability ball exercises are not only designed to help tone and strengthen your abdominal muscles and improve your flexibility, but specific stability ball exercises can actually help you burn fat and build muscles.

Stability ball exercises target your core, which are your abdominals and back.   They help to improve balance and coordination as they target specific muscle groups, like the legs and chest.  These stability ball core exercises will force your body to use the smaller stabilizer muscles, as the larger muscle groups are targeted.

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Investing in the right stability ball is critical if the stability ball exercises are to be effective.  A stability ball is selected based on your height.   A quick way to judge if the ball is right for you is to sit on the top of the ball.  You should be able to sit on top of the ball with your knees and hips at a 90 degree angle.

Balls that are firmer actually increase the intensity of a workout.  If you are a beginner, consider a softer ball.  If you are more advanced, you may want to purchase a firmer ball. 

The following are designed to help you burn fat, build muscles, strengthen your core, improve balance, and more.  If you choose to use weights with these stability ball exercises, then it is highly recommended that you use a spotter.   It is also advised that you contact a doctor before you try these stability ball exercises or before beginning any exercise routine. 

Begin by putting the ball behind you.  Put your leg on the ball with your shin on top of the ball.  Your front leg should be as far out in front of your back leg as possible without losing balance.  Be sure your front foot is flat on the floor. Lower yourself by bending your front leg slowly until the top of your leg is parallel to the floor.  Keep your back leg firmly on the ball without moving.  Return to the starting position.  Do as many as you can handle.  Then switch legs.Do not allow your knee to extend past your toes to help minimize the risk of injury.Lie on your back and face the ceiling.  Stretch your arms above your head with the ball in your hands.  Allow the ball to rest on the floor. Using your abs to control your motion, do a sit-up while keeping your arms straight.  While you are doing the sit-up, raise your legs.  Your arms and legs should come together at this point so you can pass the ball from your hands to your feet.  Lie back down to your original position; however, the ball should be at your feet. Keep doing this, except the next time you will pass the ball from your feet to your hands.  Keep switching with each repetition.During this entire exercise, always keep your head up and your eyes facing forward.  Put the ball against the wall.  While standing upright, lean your back against the ball.  Position your feet slightly out in front of you about shoulder width apart. Begin to lower yourself with a controlled motion until the top of your thighs are parallel to the floor.  Return to a standing position slowly by pressing your feet into the floor and pushing your body up. To increase intensity, hold dumbbells in each hand.  This extra weight will help you build muscle and burn more fat. Squat down and lie back so the upper part of your back is on the exercise ball.  Hold dumbbells at the top of your chest. Extend your arms towards the ceiling directly above your chest.   Come back down to the original position and repeat. Sit on the ball.  Hold dumbbells next to your ears with your palms facing away from your ears. Press the weights toward the ceiling, while keeping your hands and elbows aligned.  The weights will come together.  Then return the starting position.

These are just a few stability ball exercises you can do to improve your health, while also having some fun.

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EA Sports Active NFL Training Camp Review

Active NFL Training Camp is the newest game under the EA Sports banner, this time for the Wii platform made by Nintendo.  This is a game that purports to give the user the full range of activities from an NFL training camp, allowing the user to simultaneously see what life is really like at training camp while also getting the chance to get in shape in the same way that the professionals do, albeit in a virtual setting with limits on intensity versus the real thing.  Read our reviews to learn more.

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In an overall sense, the two main strengths of this Wii game can be reduced down into the two categories of quantity and packaging.

The quantity aspect comes into play through the startling number of different exercises and routines that are available to a player on the Wii.  In total, when you add up all of the different drills and challenges for drills that can be played, there are nearly 75 different activities that the user can go through.  This is much more than most of the fitness programs that have been released for the Wii to date and that is definitely something that many people that have purchased some of those programs can point at as being a positive point for this console game.

Packaging is another important aspect to NFL Training Camp by EA Sports because the exercises that you are doing with this game are not really that different from most of the other exercises released for other Wii titles.  However, the packaging is different and because of that it will likely be attractive to a wide range of people that have not really been interested in this industry to date.

Lots of people love football and the idea of being able to enter a virtual training camp, using wireless motion sensing devices and a mobile heart rate monitor while seeing the drills of a football camp on screen is an idea that is attractive to a lot of people.  It is an idea that should be attractive because EA Sports has gone to great lengths and consulted with many of the experts in NFL level training in order to create as realistic a simulation as is possible given the boundaries and limitations of the hardware on the Wii.

The bottom line with NFL Training Camp by EA Sports is that it is more about the packaging and the sheer number of things that you can do with this program than it is about innovative new exercises.  That is not necessarily a bad thing.  If you can enhance your strength by pushing against blocking dummies with the same exercise that you find boring when it is done with virtual weights in a fitness club, it makes sense for you to purchase this game.  It is all about what works for an individual user.  EA Sports understands this and that is why they have created a convincing package of football training camp to get many people interested in Wii fitness titles that might otherwise ignore this genre of gaming entirely.

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Denise Austin Pilates DVD Review

Many people out there fear buying anything with Denise Austin at the helm simply because of the formidable presence that this woman seems to bring to every workout that she champions.  If you are one of those people, but would still like to benefit from her expertise, this is definitely the Pilates DVD for you.

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In this video, Denise Austin will take you through precise exercise technique for the heavy Pilates-based workout that you'll go through in the first twenty minutes of your exercise routine.  Pilates works better as the technique gets better and that is why she spends a lot of time here making sure that you get everything exactly as you'd like it to be.

The second workout is the same length of time, but the second twenty minutes is a combination of Pilates and Yoga.  It is still a great workout, but there is less time spent going over the exact mechanics since it is assumed that you will apply your knowledge of Pilates gained from the first workout to this one when you start doing it as well.  The Yoga part is still discussed in great detail before the workout.

If you are intimidated by Denise Austin as a human being, there is no harm in admitting as much.  Many people are.  This is because of her overbearing personality and the frenetic pace at which she usually does her workouts when you see her on television or read her books.

However, this workout appears to be different.  People that have been uncomfortable with her previous attempts at fitness training seem to really gravitate towards this DVD and that is because Denise comes across much nicer in her presentation this time through.  Gone are the overbearing and somewhat condescending tones of voice, replaced instead by a woman that seems genuinely interested in helping to inspire you to fitness greatness.  You'll certainly feel good about yourself as you make your way through this workout and to date that is probably a first as far as the mass market is concerned for something created by Denise Austin.

In the end, the assessment that has to be made is that this program does indeed have the potential to work and work very well at that.  However, it is also important for you to realize that this program is by no means foolproof.  Despite Austin's relaxed demeanour, you still need to do a lot of hard work in order to be extremely precise in your Pilates and yoga movements.  To do otherwise is to leave a lot of gains on the table because in Pilates probably more so than in any other form of core training, proper exercise technique is critical to success.

You can get away with swinging motions in strength training with weights and still get some gains, but Pilates requires an excellent form from start to finish to work.  Austin can show you how to get that form, but only you can maintain it through both 20-minute workouts.

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Capsiplex Reviews - Thermogenic Fat Burner

Thermogenic weight loss products are steadily increasing in the market. Compared to other weight loss products that focuses on diet suppression and fat burning; these types of fat burners focuses on increasing body heat. This starts a chain reaction which ultimately results to more calories burned. Thermogenic weight loss products also don’t have to use some fancy and relatively unknown herbal ingredients.

Capsiplex is one of the hundreds of fat burning supplements that rely on the ingredient’s thermogenic properties. The main ingredient is capsicum derived from red chili. Remember the last time you ate red chili in raw form, you’ll feel very hot right? The intake Capsiplex will also make you feel hot but without the burning sensation in your mouth. Complementing the main ingredient are the following: caffeine, black pepper extract and niacin.

We recommend you also check out our Ultimate Top 10 Fat Burners List.

Through Capsiplex, the process of burning calories faster is simple. The hot sensation you’ll feel after 30 minutes to one hour of taking the pill is caused by the increased flow of blood pressure. This process will result to increased metabolism which will require additional calories. You might be sweaty while undergoing this process because of the calorie burned in your body.

The thermogenic capability of Capsiplex could lead to tangible results in no time. However, this product is not for everyone because of the process it utilizes just to make the body burn calories faster. As already indicated, this weight loss product will cause increased in blood flow. This is will result to rapid increase of blood pressure and since the blood flows faster, the heart also has to pump faster. The process is very dangerous to individuals who have heart and blood pressure problems. Another possible side effect of Capsiplex is derived from the inclusion of caffeine. While it can provide the energy needed, it could lead to insomnia and jittery feeling. Combine this side effect to increased blood pressure and heart rate and those with heart issues or high blood pressure should NOT take this product.  There are many other fat burners you could take that are safer. As with any product you try you should seek the medical advice of your doctor before taking.

Capsiplex is touted by some reviews that it could be a “miracle pill” since you could experience weight loss without the requirement of regular exercise and even diet. After all, why exercise when a pill could melt the fats? But before you purchase this fat burning supplement, it is important to realize that the product comes as a “proprietary blend”. What does this mean? Manufacturers that use a proprietary blend do not reveal the exact concentration of their ingredients. This is their method of protecting their formula from being copied by competitors. Unfortunately, consumers are left in the dark with the exact quantity of each ingredient. Simply put, you don’t know exactly what you’re getting in exact quantities.

Capsiplex has a simple but effective quick weight loss plan. It’s an herbal thermogenic product that can be handled by many able bodied individuals. Unfortunately, the fat burning product could pose some serious side effects for those not in already good medical health (blood pressure being the main one) because of the process it will trigger. The “proprietary blend” factor also makes it harder to determine if the concentration is good enough to foster weight loss. It’s a product worth trying but do realize it will work wonders for some and should be avoided by others.  You will need to make this decision and also talk to your doctor.

Visit the Capsiplex website to learn more.

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Liquid HCG Diet

The Liquid HCG Diet consists of all natural HCG diet drops that will help you lose those unwanted pounds by losing the body fat and maintaining lean muscle.   The manufacturers worked with labs that were approved by the FDA, as well as formulators so they could produce the most effective and safe homeopathic diet drops possible.

The following is what you will see when you receive the 35 to 40 day diet pack:

2 ounces (60ml) Oral HCG formula called “Amino Diet Plus +” – lasts up to 40 days60 page HCG weight loss guide by Dr. Humble FinsandBD 1ml oral syringeHealth coaching live via phone, email, or FacebookAccess to HCG Diet Community (online daily encouragement, newsletters, updates, and tips)

Yes! In the American Journal of Clinical Nutrition 26: Effect of HCG  on Weight Loss,February 1973, pp. 211-218 it confirms HCG does work. Here is the Summary from their paper which you can go read yourself since we paraphrase part for brevity.

Twenty female patients were divided into two groups, one with placebo and one with HCG injections ( drops did not exist at the time of this study).  The HCG group lost significantly more mean weight, had a significantly greater mean weight loss per {dosage}, and lost a significantly greater mean percentage of their starting weight.  The percentage of affirmative daily patient responses indicating "little or no hunger" and "feeling good to excellent" was significanty greater in the HCG group than in the placebo group.

You can click the link here to read the full pdf on this clinical study here.

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According to the American Journal of Clinical Nutrition, HCG helps to mobilize fat deposits that are formed in the hips, thighs, abdomen, and upper arms.  As your fat becomes mobile within your body, it becomes a source of fuel.  HCG helps burn the fat when it is combined with a low-calorie diet.

There are many effective HCG diet drops on the market today.  However, what makes the Liquid HCG Diet different?  There are other products that will definitely help you lose weight, but there may be some question as to if they are protecting your muscles.   When you lose lean muscle, your metabolism will slow down, which will result in weight gain when you are off of the drops.

What makes the HCG Diet differ is their oral formulation of HCG.  The Amino Diet Plus + formula is designed to support the gland located in the endocrine system.  The amino acids also have other functions that help with this diet.  They can help curb hunger, as well as convert fat into fuel.

The Liquid HCG Diet actually helps to curb your appetite.  The program calls for an extremely low calorie diet.  The diet alone will cause you to experience hunger, fatigue, and moodiness.  The HCG formula helps to protect you from experiencing these.

With their formula for HCG diet drops, you are less likely to gain your weight back because you are actually maintaining lean muscle and amino acids, while your metabolism remains high.  This is a problem with many of the HCG diet drops available today and is a very important aspect of this diet.  Here are some more pros:

Formula supports different glands in your body, such as:  hypothalamus, pituitary, adrenal, and thyroid glands. Boosts your metabolismMaintains lean muscle while burning fatFormula protects the structural fat which helps to prevent sagging100 percent money back guarantee

The largest complaint for the Liquid HCG Diet does not reflect on the diet drops themselves, but the actual low calorie diet restriction.   However, they tend to stay more motivated as there are quick results with this diet plan.  Also, this diet plan does not promote exercise, which is a very important part of living a healthy life.

While the HCG diet has been around since the 1950s as an effective and safe weight loss product, you need to be aware of the source.   There are companies out there that will take advantage of you by giving you a water-down version of HCG or even make their own HCG.  These are either ineffective or unsafe.    Always do your research and read all the reviews on products before purchasing.

HCG diet drops are effective if you incorporate a low calorie diet into your daily routine.  Be aware of low quality products.  The Liquid HCG Diet seems to be made from the purest and highest strengths of HCG.

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Tabata Training - Best Fat Burning Workout?

Tabata training has become known as the “World’s greatest fat burning workout.”  The Tabata protocol is a unique and extremely intense interval training method that takes literally only four minutes to complete.   How can this fat burning workout possibly burn calories fast in only four short minutes?  This article will explain exactly how this Tabata method is the absolute best option for people trying to get into shape, as well as lose weight. See our list of the best fat burning workouts here.

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The Tabata workout routine was discovered by Dr. Izumi Tabata, along with a team of researchers from the National Institute of Fitness and Sports in Tokyo.  The team studied a speed skating coach’s workout that consisted of six to seven 20 second full speed sprints that were followed by 10 second rest periods.

During the study, men who performed the routine five days a week for six weeks improved their maximum aerobic capacity by 14%.  Aerobic capacity is the measurement of the body’s ability to take in oxygen.   The more oxygen a person can take in, the longer and harder a person can run.   Not only did it improve their aerobic capacity, but it also improved their anaerobic capacity by 28%.  Anaerobic capacity is the measurement of your speed endurance.

The key to the Tabata protocol is the ratio of the work/rest intervals.  A conventional interval training method is generally a ratio of 1:3.  This means your rest periods would be three times as long as your intense workout period.   The Tabata protocol ratio is 2:1.  This means your rest periods are only half as long as your intense workout period.

How can Dr. Tabata and his team be sure this ratio will provide the best Tabata workout routine?   Just to make sure the 2:1 ratio was the most effective, they put their ratio to the test.   In a separate study, Tabata and his team compared the results of another configuration that consisted of 30 second sprints followed by a two minute rest period.   The results of this study confirmed the 2:1 ratio was the most effective.  Although the people were required to sprint at the higher intensity for a longer period of time, the Tabata protocol they originally studied was more effective at increasing aerobic and anaerobic capacity.

While the short Tabata intervals may be the reason you have chosen this type interval training, do not be fooled into thinking this is an easy exercise routine.  This could not be farther from the truth.  It is important to understand that during the high intensity portions of the Tabata training, you will be working the hardest you have ever worked.  The goal is to “honestly” do as many reps of a specific movement as you can during the high intensity portion of the routine.    Know that the more Tabata intervals you do, the harder they are to complete.

When you are doing the workout, do not give up!  If you are through 3, 4, or 5 intervals just remind yourself there are only a few intervals left and push yourself hard!  You will not regret the results!

The high intensity/rest intervals cause you to burn off all the blood sugar it has.  This energy that has been lost needs to be replaced.  Your body will do this by burning fat.  The key is not to burn fat while you are exercising.  You want to burn off carbohydrates as fuel while you are exercising.

There are two “fuel systems” in your body, which are aerobic and anaerobic.  Refer to the section of this article, “The Discovery of Tabata Training” for descriptions of these two systems.  The aerobic system needs oxygen to burn fuel, while the anaerobic system does not need oxygen.

The aerobic energy system will burn fuel.  Once your muscles have enough oxygen, the anaerobic system begins to work for you.  This is where you want to be.  In order to do this, you must get your heart rate up past the target heart rate zone.  IMPORTANT:  Use a heart rate monitor to measure your heart rate during your Tabata workout routine.

The anaerobic system is your endurance.  You will need to gradually build this up.  Therefore, it is important to understand that just because the actual Tabata training calls for a specific amount of reps, you will need to build up to these reps.

It is important that you contact a doctor before you begin this Tabata workout routine or before you make any major changes in your exercise routine.

The original Tabata protocol has actually increased in reps since the study.  Instead of only six reps of the 2:1 ratio, Tabata training calls for eight.  Here is the original Tabata protocol:

Five minute warm-up8 intervals of 20 second high intensity workout followed by 10 seconds of restTwo minute cool-down

This may not seem like a great increase, but remember this Tabata workout routine can be deceiving.  The high intensity portion of the routine can be grueling.  Adding more intervals can make it that much more difficult to complete.  However, it is possible!

Beginners should NOT follow the Tabata protocol as it is described.  It is important that you do not go over your maximum heart rate.  If you have not built up your endurance, then your heart rate could soar way above what your maximum heart rate should be.   There are some places on the Internet that recommend using weights, kettle balls, or other types of resistance.  This is NOT recommended.  You will raise your heart rate enough with sprints, pushups, or riding a stationary bike.  You can add resistance once you build up your endurance.

To find your maximum heart rate, subtract your age from 220.  For example, if you are 23 years old, your maximum heart rate would be 197 BPM (Beats per Minute).  It is very important to gradually build up your heart and lung capacity over time.  Wear a heart monitor throughout the entire workout and record your maximum heart rate, as well as your recovery heart rate.

Use Our Heart Rate Training Zones Calculator

Now that you know what your maximum heart rate would be, you need to learn how to figure your target heart rate.  Why is this important?  Your body can burn a percentage of calories from fat when it is in the “fat burning zone” at lower intensities, but if you are expecting to lose weight, you need to workout at higher intensities or interval workouts, such as the Tabata intervals.  This is where you will burn the greatest amount of overall calories, as well as build endurance.

There are many ways to figure your target heart rate, but many of them do not use the resting heart rate in the calculation.  Using the resting heart rate will make your target rate more accurate.  The Karvonen Formula is an accurate formula that calculates your target heart rate.

Keeping with the example of the 23 year old that has a resting heart rate of 65 BPM, here is how to figure your target heart rate:

Find your maximum heart rate – (220-23=197)Subtract your resting heart rate from your maximum heart rate – (197-65=132)Multiply this number by either 65% (lower end heart rate) or 85% (higher end heat rate) - (132*65% = 85.8) or (132*85%=112.2)Add this result to your resting heart rate – (85.8+65=150) or (112.2+65=177)The target heart rate zone for this 23 year old person would be 150 to 177.

Therefore, in order for this 23 year old person to work in the “fat burning zone” at lower intensity, he/she would need to work at 150 BPM or less.  For a person intending on working out with Tabata interval training, this particular person would want to work out at 150 BPM or higher.

The best way to start off with Tabata training is to start slow.  You do not have to do all eight Tabata intervals on your first try.  In fact, it is not recommended because your heart rate would go too high if it has not been conditioned for endurance.

Tabata interval training can be done with a Stationary Bike, Versa climber, Rowing Machine, Elliptical Trainer or any other type of cardio equipment that will allow for you to gradually increase your resistance and speed.  You could use a treadmill; however, during the 10 second rest period, you will have to step onto the sides and stop completely.  This is because the machine will not slow down fast enough for the required change in intensity.  You should choose a piece of equipment that will use your large leg muscles.  You could also do Tabata squats and Tabata sprints.  Using the larger muscles will make your Tabata intervals more effective.

When starting out, you will begin with a three minute warm-up, 2 intervals of 20/10 seconds each, and a 2 minute cool-down.  Put on your heart monitor and remember to record the maximum heart rate and recovery heart rate.  A Tabata Timer is a great way to keep track of your seconds, as this is very important.  You must be accurate in keeping track of your seconds.  Browse for a Tabata Timer .

Begin your warm-up at a moderate pace gradually increasing in intensity, but still remaining at a low intensity.

Here is a sample Tabata bike workout.  Begin by increasing the tension at least one notch above your warm-up.  Pedal at full speed as fast as you can for 20 seconds.  Then pedal slowly for 10 seconds.  Your heart rate should go up a little.  This will tell your body that it needs more oxygen to your energy system.  You may begin to pant.  This is your body telling you that it needs more oxygen in the lungs to fuel your energy system.

Do the second interval.   You will notice your heart rate go up a little after you begin the slow part of your Tabata intervals.

Once you have done two intervals, decrease your bike to the lowest setting.  Pedal for two minutes as a cool-down.  Once the two minutes are complete, stop pedaling completely and sit there for one minute.  After sitting there for one minute, check your heart rate and record it.  This is your recovery heart rate.

Do this beginner workout three times per week.  Allow one day for recovery between workouts.  This will allow your body to heal and increase the strength of your heart and lungs.

Continue to follow this Tabata protocol until your recovery heart rate goes down.  When this happens, add another interval.  The next time your recovery heart rate goes down below the previous workouts, add tension to the bike.  Continue to add intervals once the recovery heart rate goes down.

Eventually you will reach the 8 Tabata intervals and you will be on your way to ultimate health and weight loss.

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How to Lose Weight Fast 2011

Are you looking for a way to lose weight fast in 2011 because you are short on time, but are ready to make that change to living a healthier life?  We have gathered information on the top ten methods on how to lose weight fast in 2011.  Choose the one that best fits your lifestyle and needs and get started!

Just remember there are many ways to lose weight fast and you may need to try more than one to be successful as each person is different and there is no perfect method that works for 100% of the population.  As with any weight loss technique you should be consult your physician on any methods you do choose to try. You may want to check out our 2010 list as well.

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The HCG Diet helps you lose weight fast without the need for exercise.  It involves taking the HCG hormone on a daily basis through drops manufactured by different companies.  Two reputable companies to consider are:  HCG Ultra Diet Drops and HCG Platinum.   These companies have high reviews as to their effectiveness and quality.

These homeopathic diet drops are placed under your tongue.  In the past, HCG was only able to be given through doctor prescribed injections; however, you are now able to purchase these drops over the counter.   These drops are meant to be combined with an extremely low caloric diet at just 500 calories per day.

The Insanity Workout by Beachbody is a DVD program taught by Shaun T consisting of ten discs that contain plyometric drills and intervals of strength and resistance, as well as ab and core training moves.

Interval training involves long bursts of maximum intensity exercises with short rest periods.  Interval training boosts your metabolism and burns off extra fat with less exercise.  All workouts are challenging and alternate between aerobic and anaerobic intervals.  The company states you can burn up to 1,000 calories in an hour, and you will see amazing results in 60 days if you follow the program as instructed.

Fat burners are an effective way to lose weight fast in 2011 when combined with proper diet and exercise.  They increase your metabolism, which converts stored body fat into energy that is used by your body.  There are a variety of fat burners on the market today.  The most popular are classified as:  thermogenic, topical, liquid, green tea, and fat burning foods.

Thermogenic fat burners slightly increase your body temperature, which will accelerate your metabolic process.  The faster your metabolism, the more calories are turned into energy instead of stored fat.

Topical fat burners are applied on the top of your body where cellulite or fatty tissues are excessive.  They dissolve the fat that lies under the skin.  Liquid fat burners absorb faster into the body than supplemental pills.  They provide energy boosts that last a few hours.  This energy boost burns off fat.

Green tea uses its caffeine and antioxidants to burn fat and is more effective when your body is deoxidized.   Fat burning foods help burn off unwanted pounds.  The amount of food you eat affects how your body burns calories.  If you eat less, your body will think you are unable to get it more food.  This slows down the calories it is burning.  Therefore, it is important to keep eating; however, you should not eat too many calories either.

The 17 Day Diet is a new diet created by Dr. Mike Moreno.  It has become increasingly popular since its debut on the Dr. Phil show and The Drs show.  The concept behind this diet plan is that your metabolism is tricked using four cycles.  It promotes green eating and exercise.  However, the best part is that the exercising only lasts 17 minutes per day.   People are losing weight at a fast rate with this diet.

Slim in 6 is a program that combines fat burning cardio with resistance training to help you slim and sculpt your body without actually making you bulky in only 6 weeks.   It consists of three DVDs and a guidebook that will help you get the most of the program for the best results.  It also comes with a nutrition guide to help you make better food choices for a healthier life and faster weight loss.

They have a 6 week money back guarantee.  They are so sure you will be satisfied that they will allow you to try the program for 6 weeks.  If you don’t slim down in the amount of time you expected, you can return it.

P90X is an intense 90 day workout program that consists of 12 DVDs that combines strength training, cardio, yoga, plyometrics, and stretching. Tony Horton instructs you through 13 weeks of six days per week workouts.  It has three phases, which are:  classic, lean, and doubles.  You can select which one is best for your fitness level.

P90X is designed for those in the more advanced levels of fitness; however, some have taken the P90X challenge and are trying to complete the series in a longer period of time and with second rounds.

Tabata Training is a high intensity interval training workout that lasts only four minutes ; however, according to a study conducted by Dr. Izumi Tabata and researchers from the National Institute of Fitness and Sports in Tokyo, these four minutes produce as much muscular endurance as forty five minutes of normal cardio training.

While it is only four minutes, do not think you will not be working.  These could very well be the longest four minutes of your life!  Tabata intervals follow a specific structure, which is simple, yet effective.  This structure is as follows:

Push hard for 20 secondsRest for 10 secondsRepeat eight times

While this might seem easy, it is important that when you are pushing during those 20 seconds you are performing at your maximum capacity level.  Which means, whatever exercise you choose, you are giving it your all during those 20 seconds.   This is great for everyone because it is personalized to your individual levels of fitness.  However, you have to be true to yourself when determining how far you can go during those 20 seconds.

Jillian Michaels 30 Day Shred promotes healthy living.  It is a 30 day DVD high intensity workout program designed in three levels.  The first level will be done for 10 days, the second level for 10 days, and the third level for 10 days.  However, the DVD is intense and if you need to continue working on level one for more than 10 days that is fine to do.

Jillian Michaels is a highly respected weight loss and fitness expert.  Expect to see changes in your body by level 2!  This program includes a variety of online and offline programs for support, and is a practical approach to healthy living.

The Smoothie Diet basically promotes healthy living.  It is designed to “wake up” your metabolism so it can start burning calories early in the day.  It is also designed to help keep you full until it is time for lunch, which will help to prevent unhealthy snacking.

The smoothie recipes consist of whole fruits and yogurts and soy or whey proteins.  The recipes are designed to combine just the right amount of proteins, fats, and natural fibers to curb that mid-morning hunger.  A common reason why people do not eat breakfast in the morning or they eat junk for breakfast is because they do not want to take the time to make a healthy breakfast.  The smoothie recipes are quick, easy, and tasty.

Martha’s Vineyard Diet was designed by Dr. Roni DeLuz.  It is a 21 day detoxification program that eliminates the toxins your body ingests every day.  You will not be starving yourself during this period of time, as you will be drinking your nutrients, rather than eating them.  The idea is to drink a blended cocktail every two hours.  This schedule is strict and must be followed to ensure you remain healthy during this time.  The drinks will be switched from fruits to vegetables each time.

Detoxification is an important part of keeping your body healthy.  Eliminating the toxins in your body not only helps your metabolism, which helps with burning calories, but also is essential for your overall health.

Now that you are familiar with the top ten ways on how to lose weight fast in 2011, you can make a decision on which one is best for you.  Some are more intense than others, but don’t let that scare you.  Take the challenge today of transforming your life by losing weight and living healthier.

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