There are so many fad diets out there today that a person could get really confused on what really does work or not.

Many of the fad diets out there actually do work, but they are not very healthy and most are not effective for the people who want to gain or hold on to what muscle they have. Nor do they promote healthy and lifelong eating habits. So then what do you do?

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Three Steps To Get Started

1. The very first step to losing fat is having a desire to change yourself.
   
   
2. The second step is motivation to actually make the changes necessary for fat loss.
   
   
3. The third step is knowledge - the more you know about nutrition, exercise, and supplementation, the easier it is to make the changes and to understand why you are making them.

   Nobody likes to be told to do something, even if it is good for them, unless they, themselves, can believe it is good for them, and that is where knowledge comes in.

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Tips To Speed Results

Once you have these three steps down and you are following a healthy lifestyle, there are tricks that you can use to speed your weight loss and keep it coming off. This will work for the everyday individual or even for someone like a competitive bodybuilder who is trying to get their body fat down to a insanely low level of 3% or 4%.

So, what are the tricks? Basically it is variety. You see, the body is great at adapting. So when you are on one diet or doing the same exercises all the time, the body adapts and the weight loss slows or even stops. This is called hitting a plateau. So what do you do then? Add variety.

	What's A Plateau? A level of attainment or achievement in weight loss or bodybuilding where one gets "stuck in a rut", barring further progress or noticable results. As obvious as it may seem, if you continue to do the same thing, you will continue to get the same results. Click here for tips on breaking through plateaus.

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You can do this several ways. First, start with your diet. Try varying your ratio of carbs to proteins. Start the week off on a higher carb regimen, say about 50 to 60 percent but using maintenance calories.

As the week progresses, slowly lower your carb intake so that on Sunday you are as low as 10% to 20%. This can depend on the individual and their sensitivity to carbs. Judge for yourself on how you feel - if you feel really run down, up your carb calories just a little.

RATIO OF PROTEIN/CARBS/FATS CALCULATOR

Enter your daily caloric intake (in kcals) and press "Calculate".

Another way to alter your diet is by changing the calorie level. Try eating maintenance calories one day then lower them the next by about three or four hundred calories. Then shock the body another day by eating only half of your maintenance calories.

Do this for no longer than one day though, as you do not want to cannibalize your muscle mass. This will keep the body guessing, and it also becomes fun for you, because you are now actively trying to trick your body into losing more fat then it wants too.

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The final thing you can do is vary your cardio work. How many people get on the treadmill for 30 or 40 minutes and walk their butts off with little or no results?

They may have gotten some good results at first but they have slowed or stopped. It also gets ridiculously boring! Try this instead: get on that treadmill for only 15 minutes, but run as hard as you can for as long as you can. Then go to a walk when you can no longer run, catch your breath then run again.

Or you can do intervals, run for two minutes, brisk walk for two. Vary the machines that you use, do the treadmill one day, then the bike the next, or take a jog outside. Make it fun, don't let it get boring!

Conclusion

This is really true for all aspects of life. You know the old saying, "Variety is the spice of life." That's what I do with my training, and I love and look forward to training every single day!

Train hard and stay hungry!

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