Not Exercising Is Just As Bad As Smoking

New studies show how bad immobility can be. Some people just don't believe working out is necessary. "My grandmother lived to 92 and I never saw her do any exercise." I hear that a lot. I understand but people from that generation lived a hard life. Physical demands on even the housewife were pretty tuff. There was no dishwashers, no washing machines just a tub and a ringer. Before World War II a lot of families didn't have hot water,  the only heat was a coal burning furnace. Homes had no TV's until the 50's and no supermarkets. A housewife worked about 16 hours a day. Most men worked some type of blue collar job. 

The reason I bring up this hard life that those people had from that World War I generation is because they were much healthier because they were much more active than people today. They were actually more active then and healthier than their children. We have to workout today because today we work with our minds and do little physical work compared to our grandparents. Read the short article below 

When you see someone smoking, you might question “Why would you do that to yourself when you know it could kill you?” Do you react the same way when you know someone doesn’t exercise? You should.
When I was at a recent medical conference, one of the presenters reminded the audience that research has shown physical inactivity to be as deadly as smoking. I was shocked at this when I first heard it a couple of years ago, but I think I was just as shocked hearing it the second time. My guess is you are too. It’s hard to imagine being inactive could be comparable to smoking, but it is.
You wouldn’t dream of smoking (and if you do smoke, you’re likely trying to quit), so why poison yourself with inactivity? But many of us do. Nearly 80% of us don’t get the recommended amount of exercise. Many experts agree the inactivity epidemic is more concerning than the obesity epidemic.
The benefits of exercise are numerous and irrefutable. It helps prevent heart disease, diabetes, breast and colon cancer, dementia, depression, and more. If you exercise, chances are you’ll live a longer, healthier life. Period.
What’s so powerful about exercise? Take heart disease, for example. Heart disease is associated with inflammation in the body. Exercise is a natural inflammation fighter. When you move, your muscles send out anti-inflammatory chemicals.
Also, every time you get up and move, your blood sugar, cholesterol, and triglycerides improve. When you sit down, they get worse. It’s just about moving more.
If you’re not active now, I’m sure it sounds overwhelming to start an exercise program. The good news is you can see health benefits with even a small amount of activity. Even taking a daily 5-minute walk around the office will improve your health. Slowly build up from there.
Ultimately, you want your goal to be 30 minutes at least 5 days a week of moderate exercise. We’re talking about a brisk walk– hard enough that you can talk comfortably but not able to sing. But take your time getting there. Throw in resistance exercises a couple of days a week, and you’re on track.
If you’ve tried exercise before and didn’t lose weight, don’t be discouraged. You are still getting health benefits even if you’re not shedding weight. If you’re overweight but active and fit, you can expect to live as long and healthy as someone who is normal weight and fit. Even if you’re obese, being active helps you live a longer, healthier life than a normal weight person who isn’t active.
Think you’re too old for it to matter? Hardly. Regardless of your age, getting active has enormous benefits even in your 80s and beyond. We’re not just talking about living longer, but living better with a higher quality of life.
As British-American anthropologist, Ashley Montagu once said, “The idea is to die young as late as possible.” Stay fit and healthy as long as you can.

Ask Questions Before You Start An Exercise Program

Good post by HealthDay and this author.

Beginners who want to start an exercise program read all this hype about weight loss; buy what I'm selling or use the machine for an hour a day and you to can lose 20 pounds a month. Don't believe all the hype; remember they are trying to make money off of you. 

If you don't do the right exercise for you, you won't lose weight. And if you're doing too much that can cause different problems. If you don't have a doctor to talk with, try a physical therapist. You want to talk with someone who has no financial gain either way.

Anyone who is starting to exercise for the first time in a long time and has 20 pounds or more to lose needs to talk to a doctor first. Strenuous training can injure your heart and that would be permanent. Read the post below and be prepared when you see a doctor.

So you're ready to get fit. Now what? Start by discussing some important issues with your doctor.

The American Council on Exercise advises that you discuss:

• How active do you want to be and how vigorously do you want to exercise?
• Have you been diagnosed with a heart condition?
• Have you fallen or lost your balance at least twice within the last year?
• Do you ever have chest pain during exercise or have irregular or slow heartbeat at rest?
• Do you take any medication for a heart condition or blood pressure problems?
• Do you have pain during exercise or problems with your bones or joints that are affected by exercise?
• Do you have wounds on your feet that don't heal?
• Have you had unexplained weight loss in the last six months?

-- Diana Kohnle

There are different ways to exercise and some ways are good for weight loss and others are good for your heart. Cardio is great for the heart and blood pressure but it doesn't burn much fat.

If you really want to lose the extra flab you can get help, I write 4 blogs and I’ve written two E-books. Read some of my other blog posts.

Gettingtoahealthyweight.wordpress.com

idropped40pounds.wordpress.com

E-books are the easiest and cheapest way to learn about any subject without groping through hundreds of websites looking for the material you want.

My first e-book is “HowBadDoYouWantToLoseWeight” and it sells for $2.99 on most online bookstores like Amazon.com, BN.com, iBook, Kobo.com, Scribd.com, and Gardner books in the U.K.

My second e-book is available in the same stores. And on smashwords.com.  Just type in the search line “getting to a healthy weight”.

Why Is The Fat Around Your Waist So Dangerous

First of all, the fat around your waist is a different kind of fat. Second, only a 1 or 2-inch layer will cover your abdominal muscles and the rest will build up inside the muscle layer around your liver and heart slowing down the functions of those organs. Not good. The Liver has over 100 body functions and is the safeguard to the blood stream. It has to process everything that enters the bloodstream. A slow working liver is a major problem for your health.

Fatty liver is a condition in which the cells of the liver accumulate abnormally increased amounts of fat. Although excessive consumption of alcohol is a very common cause of fatty liver (alcoholic fatty liver), there is another form of fatty liver, termed nonalcoholic fatty liver disease (nonalcoholic fatty liver disease), in which alcohol has been excluded as a cause. In nonalcoholic fatty liver disease, other recognized causes of fatty liver that are less common causes than alcohol also are excluded.

Nonalcoholic fatty liver disease is a manifestation of an abnormality of metabolism within the liver. The liver is an important organ in the metabolism (handling) of fat. The liver makes and exports fat to other parts of the body. It also removes fat from the blood that has been released by other tissues in the body, for example, by fat cells, or absorbed from the food we eat. In nonalcoholic fatty liver disease, the handling of fat by liver cells is disturbed. Increased amounts of fat are removed from the blood and/or are produced by liver cells, and not enough is disposed of or exported by the cells. As a result, fat accumulates in the liver. The brain and the heart seem more important but the Liver is important because it protects your blood and it's the quality of your blood that keeps the heart and brain working well.

Nonalcoholic fatty liver disease is classified as either fatty liver (sometimes referred to as isolated fatty liver or IFL) or steatohepatitis (NASH). In both isolated fatty liver and NASH there is an abnormal amount of fat in the liver cells, but, in addition, in NASH there is inflammation within the liver, and, as a result, the liver cells are damaged, they die, and are replaced by scar tissue. Liver disease is very serious, you only have one liver. The liver is the largest interior organ and has the most work to do. 

Why is nonalcoholic fatty liver disease important?

Nonalcoholic fatty liver disease is important for several reasons. First, it is a common disease, and is increasing in prevalence. Second, NASH is an important cause of serious liver disease, leading to cirrhosis and the complications of cirrhosis--liver failure, gastrointestinal bleeding, and liver cancer. Third, nonalcoholic fatty liver disease is associated with other very common and serious non-liver diseases, perhaps the most important being cardiovascular disease that leads to heart disease and strokes. Fatty liver probably is not the cause of these other diseases, but is a manifestation of an underlying cause that the diseases share. Fatty liver, therefore, is a clue to the presence of these other serious diseases which need to be addressed.

Nonalcoholic fatty liver facts

Nonalcoholic fatty liver disease (non-alcoholic fatty liver disease, NAFLD) is the accumulation of abnormal amounts of fat within the liver.
Nonalcoholic fatty liver disease can be divided into isolated fatty liver in which there is only accumulation of fat, and nonalcoholic steatohepatitis (NASH) in which there is fat, inflammation, and damage to liver cells.
NASH progresses to scarring and ultimately to cirrhosis, with all the complications of cirrhosis, for example, gastrointestinal bleeding, liver failure, and liver cancer.
The development of nonalcoholic fatty liver disease is intimately associated with and is probably caused by obesity and diabetes.
Nonalcoholic fatty liver disease is considered a manifestation of the metabolic syndrome.
The symptoms of nonalcoholic fatty liver disease are primarily those of the complications of cirrhosis in patients with NASH; isolated fatty liver infrequently causes symptoms and usually is discovered incidentally. The complications of cirrhosis include:
Gastrointestinal (GI) bleeding
Mental changes (encephalopathy)
accumulation of fluid (ascites, edema)
Liver cancer
The differentiation of isolated fatty liver from NASH usually requires a liver biopsy.
The most promising treatments for nonalcoholic fatty liver disease are diet, exercise, weight loss, and
possibly bariatric surgery.

Several drugs have been studied in the treatment of NASH. There is little evidence that any drug is effective in slowing the disease progression of NASH.
Many diseases are associated with NASH and are part of the metabolic syndrome. These diseases should be screened for and treated, for example, high blood pressure, dyslipidemia and diabetes.
Isolated fatty liver rarely progresses to NASH or cirrhosis.
Nonalcoholic fatty liver disease, including NASH affects young children as well.
NASH will become the number one reason for liver transplantation unless effective and safe treatments are found.

Most overweight people don't take "being overweight" seriously. Thousands even 10's of thousands of people die every year from illnesses and diseases caused by being overweight. But it's more than just your weight, it's really about the amount of body fat you carry around. Some people with excess body fat aren't really overweight. The definition of overweight to the medical community is your percentage of body fat. If the percentage of fat is too high, you're overweight. 

If you really want to lose your body fat than look for my e-books at the websites listed below. You'll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books.

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.
My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page.

Gym Memberships Are Good For Improving Overall Health

If you're on the fence about joining a gym, consider this: Health club members exercise more and have better heart health, according to a new study.

I'm adding my two cents here. This is based on the theory that "if you buy it you'll use it". And that is true, but most people that buy memberships quit before the end of the first year. So, in my experience, if you going to spend the money be sure you're going to use it. The drop out rate is huge. But don't get turned off. Most of those people got the memberships as a gift and never really took it seriously. You can't become slim and trim just by going to the gym and it takes a few weeks for some of us to figure that out. The following post is from HealthDay and emphasizes the over health benefits of a gym membership for those how are regular members.

Researchers from Iowa State University found men and women who have a gym membership get more aerobic and strength-training activity than those who don't. 

"It's not surprising that people with a gym membership work out more, but the difference in our results is pretty dramatic," said study corresponding author Duck-chul Lee, an assistant professor of kinesiology.

"Gym members were 14 times more aerobically active than non-members and 10 times more likely to meet muscle-strengthening guidelines, regardless of their age and weight," Lee said in a university news release. 

U.S. health officials recommend that adults get 150 minutes of moderate or 75 minutes of vigorous aerobic activity each week.

Adults should also incorporate two days of weight lifting or other muscle-strengthening activities into their weekly routine. Muscle mass burns more energy and lowers the risk of obesity, the study authors explained.

Only half of all Americans meet the guidelines for aerobic activity, and only about 20 percent get the preferred amount of strength training, the study authors noted.

For the study, the researchers looked at data on more than 400 people, half of whom had a gym membership.

They found that 75 percent of the gym members met both aerobic and strength-training guidelines. But the same was true for only 18 percent of non-members.

Most of the people with a gym membership exceeded exercise recommendations, spending at least 300 minutes running, biking or engaging in some other cardio workout each week, according to the study.

Overall, the researchers noted health club members got nearly six more hours of physical activity a week than non-members.

Those with gym memberships also had:

• lower odds of being obese, 
• smaller waistlines (about 1.5 inches smaller for men and women), 
• lower resting heart rate, 
• greater heart strength, lung function, blood circulation and muscle mass (what's known as cardiorespiratory fitness). 

"Cardiovascular disease is the leading cause of death for individuals in the U.S. As our paper shows, a health club membership is associated with more favorable cardiovascular health," said study co-author Elizabeth Schroeder.

Only 18 percent of Americans have a gym membership, the researchers pointed out. They said their findings suggest that incentives to boost health club membership could be beneficial.

"By joining a quality fitness facility, a new exerciser will be around like-minded people and have access to professionals who can help them be successful," said study co-author Warren Franke, a professor of kinesiology.

"Access to quality exercise equipment, social support and even the financial commitment may help spur someone to continue exercising. Not all facilities are the same, so it's important to find the 'right' fit," said Franke. 

The study was published recently in the journal PLOS ONE.

-- Mary Elizabeth Dallas

I want to add a few words. It's true that when you pay for a gym membership you are more likely to use it, but most people that buy a one year membership quit before one year. They give-up because they aren't losing weight.

So why is that? Weight loss or losing body fat is 80% diet and only 20% exercise. Exercise will build muscle that will burn more fat but it doesn't mean you will lose weight. Weight loss is about eating food that help you lose weight and exercise helps you burn more calories, so together you will become a stronger, healthier person with less body fat. But it won't happen overnight; if you stick to a healthy low-calorie diet, and exercise 3 or 4 days a week you can see results in a few months.

If you really want to lose your body fat than look for my Ebooks at the websites listed below. You'll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my ebooks. 

There are two Ebooks. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my Ebook. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new Ebook is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page.

Can We Stop Aging

Science tells us that what we call “aging” occurs with age, but not simply because of age. 
The stiffening of the blood vessels and the decline of brain function associated with getting older are affected by what we eat and how much we exercise. If we follow the lifestyle habits associated with slower cardiovascular and brain aging, can we extend lifespan and healthspan? Advances in nutritional science have taught us that eating the right foods enables weight loss and helps to prevent heart disease, cancer, and diabetes.

Consider  what happened to a friend of mine  when he made radical changes to the way he eats.
When he was 60 years old, he could not walk a city block without feeling pressure in his chest. Yet, as a gift to himself for his 68th birthday, he celebrated with a brisk run-up and down the rolling hills of Central Park in New York City. 

  What enabled him to achieve such a feat?  As I like to say, the road to good health is as close as the end of your fork.

He began eating primarily nutrient-rich, whole foods:  greens and other colorful vegetables, beans, fresh fruits, nuts, seeds and whole grains. He minimized meat, eggs and dairy and eliminated added sugars, oils, white flour, white rice and processed foods.  In doing so, he reduced the number of calories he consumed while simultaneously increasing the amount of micronutrients (vitamins, minerals, and phytochemicals) and fiber he ingests. I coined the word Nutritarian to describe this longevity-promoting style of eating, that is nutrient-dense and plant rich.

Paul usually ate a huge salad with raw onions and shredded cruciferous vegetables for lunch with a great tasting  nut-based dressing. He also ate beans or lentils in a vegetable-based soup or stew each day. He included three fruits each day, making especially sure to eat berries, pomegranate, cherries, plums, and oranges.

He ate raw nuts and seeds between meals, with a special emphasis on walnuts, hemp, flax and chia seeds, all of which are high in omega-3 fatty acids. And he also made sure to eat a double-size serving of steamed greens at dinner, often adding  mushrooms and onions.

Though eating  nutrient-rich food is critically important, it is not the only factor that determines good health. For example, Vitamin D, vitamin B12, and proper omega-3 intake are important for optimal health, as well as  limiting sodium and high glycemic carbohydrates.

You may be surprised by how your body can heal itself  by simply eating right and getting exercise. 
You may also be amazed that your taste improves as you start to eat healthier, that you actually get more pleasure from eating and you can eat generous portions of great tasting healthy dishes.  Some people would say that they could never give up the processed food they crave. But you need to know that rejecting these foods is a mere temporary loss. What you gain is the highest level of energy and good health you ever had. If you were searching for the Fountain of Youth, you certainly found it. As he told people who asked him how he felt on his 68th birthday, “I honestly feel – no joking, no exaggeration – that I am only at the halfway point of my life.”  The facts are the same dietary portfolio that protects your heart also protects your brain from aging and prevents cancer.

We now know a lot about the factors associated with longevity. 

Studies of calorie restriction in animals have given us information about the cellular signaling pathways associated with longevity, and we can turn on those same genes and signaling pathways with our dietary and lifestyle habits.  

Losing body fat should be your goal. Read up on weight loss and losing body fat. It doesn’t cost money to lose weight. The internet is full of free information.

But the quickest way and cheapest way is to buy an ebook online and get everything you need in one short read. I have two ebooks on Amazon:

How Bad Do You Want To Lose Weight

Getting To A Healthy Weight

Check out one of them, I think you can find all the info you need and plenty of tips on how I lost my body fat. 

Look for my e-books at the websites listed below. You'll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

Go to any of the websites below and search the title to find these e-books. These books give you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my books at Amazon.com, barnesandnoble.com,

 iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. 

Which Is The Best Diet

As new research comes out, the age-old debate over the best diet for weight loss keeps evolving. Is it a low-fat diet, a low-carb diet, the Military Diet, paleo, gluten-free, or something else? 

The answer really boils down to you. Ultimately, all of these diets are just fancy ways of cutting calories so that you eat less than you burn. That's the only way you'll lose weight. 

Before you decide, explore your choices. Make sure the diet you choose isn't bad for you, ask yourself these important questions, and talk to your doctor or another licensed health professional to help you make the right decision.

Many diet plans make promises that weight loss is easy, that you can eat anything that you want and that you'll see quick results. The claims can be both tempting and confusing. So, how do you sort through the plans to find the best diet plan for you? Ask yourself these questions before investing any time or money in a weight loss plan plan.

What is my budget? Before you begin shopping for the best weight loss plan, decide if you have money to invest. Then, based on that budget, investigate as many diet plans and products as possible. Be sure to evaluate all costs that might be involved. This includes the cost of the food, support services, reference materials and exercise classes. 

Keep in mind that the cost of a diet program is not necessarily a predictor of the plan's success. Just because you pay to lose weight doesn't mean that the weight will necessarily disappear. However, there is some evidence that suggests commercial weight loss plans are more successful than trying to lose weight on your own. Research in the Journal of the American Medical Association found that dieters who followed a structured commercial plan lost slightly more weight than those who followed a self-help plan.

But if you don't have money to spend on a commercial diet, don't worry. There are some great online weight loss programs that are cheap or even free.  These apps, online workouts and virtual coaching services are perfect if you are a do-it-yourself type who prefers to be independent and create your own weight loss program. The best program for you is the one you can stick to. This is more than a diet it's a life long meal plan you can stick to so be carefully. Don't give up because because you didn't pick well, most people don't. You'll gain knowledge and do better next time.

I chose the Mediterranean diet that the people of the Mediterranean region have had for centuries. You'll find it on the internet for free. I chose it because the food chooses are numerous, more than any other plan I looked at and it's a proven plan with thousands of years of proven results.

One of the reasons that many diets fail is that busy schedules get in the way of good eating-habits. It's hard to pass by a fast-food restaurant after working a 10-hour day. But if you know that a healthy meal is waiting at home, making a good choice might be easier.

If your serious about succeeding this time, you want to prepare your own meals. You can't trust pre-made food, you don't know what in it. You can't trust food labels. The pre-made diet meals are usually very small and the plan is to starve you and you'll lose weight. You can't lose weight by starving. This is the biggest mistake that even the commercial plans get wrong. All the designer plans want to cut your calories by giving less food. If you eat less, you'll lose weight. But the idea doesn't work very long because you can't keep restricting your food intake. That leading to bingeing and then you develop a more serious problem. 

The trick is to change the food your eating so you eat less calories, not less food. You don't want to be hungry. Eat fresh and eat clean and you can eat all you need to stay full. 

In the process of choosing the right diet for you, try to ignore the claims and advertisements. Focus on your own physical, emotional and lifestyle considerations to find a plan that helps you reach your weight loss goal.

Eating fresh means no packaged foods, no frozen foods, no processed foods, no frankenfood, You want food that gives you the most nutrition in every meal. Also eat more seafood. You can find websites like seafoodedf.org which will tell you which seafoods are low in mercury. Another tip is to drink more water and avoid drinks with calories. Also eat less red meat; Americans eat too much red meat and tube meat; it contain animal fat and it will add inches to your waist line.

Losing body fat should be your goal. Read up on weight loss and losing body fat. It doesn’t cost money to lose weight. The internet is full of free information.

But the quickest way and cheapest way is to buy an ebook online and get everything you need in one short read. I have two ebooks on Amazon:

How Bad Do You Want To Lose Weight

Getting To A Healthy Weight

Check out one of them, I think you can find all the info you need and plenty of tips on how I lost my body fat. 

Look for my e-books at the websites listed below. You'll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

Go to any of the websites below and search the title to find these e-books. These books give you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my books at Amazon.com, barnesandnoble.com,

 iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page.

My Belly Fat Won't Budge

This is a common problem. I found this post on Healthnet.com and it explains what's going on.

Whether you’re bothered by a little too much padding on your hips, thighs, belly or any other place on your body, you probably know that spot-reducing isn’t possible. “When you gain weight it’s circular, meaning that you store fat all over your body,” says Obi Obadike, fitness expert and celebrity trainer whose washboard abs have graced many a fitness magazine cover.

“But certain parts of your body are prone to store more fat than others.” For some it’s the hips or butt. For others, it’s right smack in the middle of the body.

What’s the secret to losing the tubby tummy? Obadike says there are three things you must do:

1. Eat a Clean/Lean Healthy Diet: “Abs are not made in the gym, they are made in the kitchen.” Obadike says this is something he and many fitness experts tell their clients. “Flat abs are not indicative of 1,000 sit ups a day, they’re indicative of how low your body fat is. And reducing your body fat comes from a clean, healthy diet.” 

That includes at least two protein servings a day, at least two servings of veggies/fruits, good fats and at least two servings of good carbs. “Diet is 80% of your success in losing belly fat,” says Obadike. “But by combining that with a rigorous cardio and weight-training plan, you increase your chances of losing belly fat by 15% to 20%.” That gives you a 95% to 100% chance of success. Not bad odds! 

Clean/Lean foods to add to your diet include oatmeal, brown rice, sweet potatoes, baked or broiled chicken breast, baked or broiled turkey breast, fish and, of course, fruits and veggies. “I teach my clients the 90/10 rule,” says Obadike. “That is eat clean 90% of the time and cheat 10% of the time.” Of course, a cheat isn’t a plate of chicken parm followed by a slice of tiramisu. Examples of a “cheat” would be one slice of pizza, a small hamburger or small slice of chocolate cake. The serving size should fit roughly in the palm of your hand. 

How many calories should you limit yourself to each day to shed pounds? “A weight loss caloric diet that I use is 10 to 12 calories per pound,” says Obadike. For example, if you weigh 180 pounds, your daily caloric intake would be between 1,800 to 2,160 calories (180 x 10 = 1,800; 180 x 12 = 2,160). “I’ve had great success with my clients using this formula,” he says. “They never feel hungry even though it is a low-calorie diet.

2. Follow a Weekly Cardio Program: “To see results you’ll need to do 30 to 45 minutes of cardio at least four times a week,” Obadike says. His favorite fat-blasting equipment? The elliptical, stairmaster and treadmill. “They help you burn calories fairly fast,” he says. But walking on the treadmill while reading a magazine won’t cut it. “I always tell my clients, if you aren’t sweating then you aren’t working.

3. Work Those Abs: “Abs exercises are important for strengthening your stomach muscles,” says Obadike. But they must go along with the fat-melting cardio. Otherwise, he says, the abs are “hibernating” under the belly fat.

Losing body fat should be your goal. Read up on weight loss and losing body fat. It doesn’t cost money to lose weight. The internet is full of free information.

But the quickest way and cheapest way is to buy an ebook online and get everything you need in one short read. I have two ebooks on Amazon:

How Bad Do You Want To Lose Weight

Getting To A Healthy Weight

Check out one of them, I think you can find all the info you need and plenty of tips on how I lost my body fat. 

Look for my e-books at the websites listed below. You'll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

Go to any of the websites below and search the title to find these e-books. These books give you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my books at Amazon.com, barnesandnoble.com,

 iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page.