Every person's metabolism is unique and requires a different approach when attempting to lose weight. Some people do well on low fat diets others on low carb ones. Some people can lose by doing cardio alone others with only resistance training and others have to do both. This is the reason the market is flooded with diet plans and exercise programs. Fortunately there are basic rules that will work for even the most stubborn fat. Just follow all the guidelines below and you're guaranteed to start losing 2lb a week this week.

Best time of day to exercise
Hands down early in the a.m. #1 It jump starts your metabolism. #2 You are less likely to come up with excuses not to do it. #3 Exercise suppresses appetite so you will probably eat less calories throughout the day. This doesn't mean that working out at noon or in the evening is bad. If that's the only time you have and you're doing that on a regular basis then stick with what's working for you.

Best time of day to eat junk.
There are actually three optimum times of day to eat junk including donuts, candy, chips, soft drinks, pizza, burgers, fries, ice cream, etc. The best time of day to any junk is first thing in the morning when your body needs calories to get out of starvation mode. The best time of day to eat any type of sugar or starchy carb is in the morning right before a long cardio or circuit training workout. Your body will use all the sugar for fuel. The key is not eating anything for one hour after your workout so your body starts tapping into your fat stores for fuel. Last but not least always eat any junk before noon so you have enough time to burn off those calories with your daily activity.

Best diet for anyone
The 40-30-30 split is the best way to go for weightloss. 40% carbs is moderate so you don't feel deprived and you still fuel your body properly for daily activity. 30% protein is excellent for maintaining lean muscle mass and building muscle. It also helps you feel satisfied longer. 30% fat may seem high but eating healthy fats like avocados, walnuts, almonds, eggs, flaxseed oil, and olive oil actually promotes fat loss, decreases appetite, and like protein keeps you satisfied longer.

Best type of exercise program
Cardio, resistance training, and stretching are essential to weightloss but most people today only have 2-3 hours a week to workout so efficient workouts are the key. The best way to train for weightloss is high intensity circuit training plus high intensity cardio. All it takes is two days a week, 40 minutes for weights and 20 minutes for cardio. Try the 2 days a week strength training program along with any of the kick butt cardio programs or any of the cardio workouts that work.

Best food to eliminate from your diet
Sugary carbs are the worst offender when trying to lose weight. This includes all types of foods such as cereals, high glycemic fruit, pastries, cookies, candies, energy drinks (gatorade, red bull, az ice tea), non dairy creamers, milk, soy milk, rice milk, yogurt, nutrition/protein bars, etc. If you must eat these foods do it before noon. This way your body uses the sugar for fuel. The worst thing you could possibly do is have a glass of milk and a couple of cookies before bed. All that sugar spikes your insulin turning on fat storage instantly so no matter how little you ate during the day your body stores those calories as fat.

Best weightloss supplement
According to Jorge Cruise, author of 8 Minutes in the Morning, the essential fatty acid "flax oil is used to activate your brown bodyfat, which lies deep within your body and surrounds your vital organs. And as a bonus, when this happens you burn more calories and boost your body's metabolic rate. Flax oil is also used to help maintain the integrity and function of your body's 75 trillion cell membranes. And when your cell membranes are healthy you transport oxygen better, one of the key elements in everyday fat burning.

Best way to stay motivated
Start by setting a long term goal and the date you want to accomplish it. Then set short term goals that are going to help you get there. For example your long term goal is to lose 20lb in 3 months. Your short term goals can include doing 4 cardio sessions per week, eating 3 servings of vegetables a day, hiring a trainer to help you with your workouts, etc. Focus on what you need to be doing to reach your ultimate goal and you will get there.

Best exercise you can do anywhere anytime
The best lower body exercise you can do anywhere is the stationary lunge. It works you quads, hamstrings, and glutes. Plus if you have access to weights you can include upper body work along with it like curls, overhead presses, and side raises. The best upper body exercise is the pushup. It works chest, triceps, shoulders, abs and lower back. Start on your knees if you're not strong enough to do regular ones.

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