2.      Grasp both handles with arms extended at shoulder height. Stand erect with your knees slightly bent.

3.      Pull the handles back to your chest, and keep your elbow aligned at shoulder level.

4.      Return to starting position.

5.      Do as many repetition as you can in 40 seconds.

6.      Do aerobic recovery in 40 seconds.

Once you have completed the first set of the following exercises, go back and do a second set.

1.      Sit in a chair and place the tube beneath both feet.

2.      Lean forward and grasp the tube at the appropriate length to obtain adequate resistance, with hands against the chest.

3.      Lift your torso up, and then return to starting position.

4.      Do as many repetition as you can in 40 seconds.

5.      Do aerobic recovery in 40 seconds.

Once you have completed the first set of the following exercises, go back and do a second set.

Eating bananas as a breakfast menu was able to help you lose weight.  Unlike other diets, this diet  is simple but successful enough to obtain the ideal body shape.

Banana Diet was originally developed and popularized in Japan. Here are the rules of the banana diet:

1.       According to its name, this diet consumed only bananas for breakfast and a glass of warm mineral water. You can eat them as you wish until you feel full, then drink the water that is not cold nor too hot.

2. In order to diet successfully, make sure not to eat after hours of 8 am after eating banana.

3. For lunch, you can eat healthy meals with your choice of brown rice. In the afternoon, around three and four   you are allowed to eat other healthy snacks, like fruit or wheat crackers.

4. Dinner will not exceed at 8pm and should avoid Dessert which  is extra sweets  as ice cream or chocolate.

Banana Diet Benefits:
1. Increase metabolism and lose weight fast.
2. Many contain fiber that makes full.
3. Contributing as a fat burning.
4. Prevent the absorption of carbohydrates into the body.

People now adays are facing a big problem, which is over weight and or obese. And they are looking for the fastest way to lose weight. Because mostly you want to take a shortcut to get back in shape by taking those “miracle pills” that you can take that will make you lose weight. Although it would be nice, you need to realize the truth of the matter is that most weight loss pills are only a waste of your money, ineffective, and can actually be harmful to your health.

Losing weight needs time and efforts, but if done properly it can be delicious and fun - and once you start getting the results that you wanted, you’ll be hooked and love it. There are some pills out there that can boost your metabolism, which can aid in weight loss, but if you don’t do the big things which are exercise and eating right, then you will still not lose weight.

Finally, many of experts said that the best way to lose weight is to eat fewer calories and increase your physical activity. Experts suggest aiming for a weight loss goal of about a pound a week. One pound body of bodyweight is exactly 3500 calories. That means for you to lose one pound of fat you need to have your body burn off 3500 calories.

Here are some tips to put on your list of priority to lose weight in a best way:

1.      Set Realistic Goals. By using a BMI chart and consulting with your health care provider, you can determine what a healthy weight is for you. To reach your goal safely, plan to lose weight gradually. A weight loss of one-half to two pounds a week is usually safe.

2.      Change Your Lifestyle. By changing your eating habits, cutting back on the number of calories you eat by eating smaller amounts of foods and choosing foods lower in calories. It also means being more physically active. Limiting portion sizes, especially of foods high in calories, such as cookies, cakes and other sweets; fried foods, like fried chicken and french fries; and fats, oils, and spreads. Keep your intake of saturated fat, trans fat and cholesterol as low as possible. Choose foods naturally high in fiber, such as fruits, vegetables, legumes (such as beans and lentils), and whole grains. The high fiber content of many of these foods may help you to feel full with fewer calories.

3.      Increase Your Physical Activity. Health experts recommend a combination of diet (a reduced-calorie) and increased physical activity for weight loss. Exercise does not have to be strenuous to be beneficial. And some studies show that short sessions of exercise several times a day are just as effective at burning calories and improving health as one long session. To lose weight and to maintain a healthy weight after weight loss, many people need to do more than 30 minutes of moderate to intensive physical activity daily. Increase the amount of cardiovascular exercise that you do - thus making your body expend energy and burn calories. Walking is an excellent form of physical activity that almost everyone can do. Increase your body’s metabolism by doing resistance training - weight-lifting - causing your body to burn calories all day long to make muscle.

4.      Summary Successful weight loss and healthy weight management depend on sensible goals and expectations. If you set sensible goals for yourself, chances are you’ll be more likely to meet them and have a better chance of keeping the weight off. A lifestyle based on healthy eating and regular physical activity is the best way to lose weight permanently.

Fad Diets Can’t Reduce Weight Naturally

By Mariani

These days, in a growing society, people willing to lose weight become more and more. They are looking for an instant way that will melt away pounds in a few weeks. Unfortunately, there is no such way to do that.

Fad diets like no carb diet or low carb diet give a lure of fast weight loss because you limit or completely cut out carbs on your meal day. It will cause you some problems, you are dispelling your body’s primary energy source. Your body will first looking for the carbs that are not found, then it will go to protein stores within muscles mass. When protein is used as an energy source, it is not a natural and healthy for protein to be the main source.

Fad diets will also give negative impact, especially when you have a large amount of protein and bad fat as your intake energy on your body. Because protein is difficult to digest and in large amount, it can create problems on your colons. It nips your heart health.

The best way to reduce weight and turn your body into a fat burning furnace is to increase your metabolism. By increasing metabolism, you will burn more calories. The next question that will come out is how to increase metabolism? Exercise is the best way to increse our metabolism. You can do it in a simple way, dont have to go to the gym, you even can do it at home or at work. Instead driving  to the market, you can walk and sightseeing all at once.  Or, instead using the elevator, take the stairs once in a while.  The more exercise you get the better but every little bit helps.

Find and get a workout partner, both of you can motivate each other and will achieve better results. Go out for a walk or bike riding do some physical activities or workout routine.  If a friend or workout partner  wants to lose weight also, you can have a deal to make a contest to lose a certain amount of weight in a certain time period. It will evoke the desire to win, and it may help you to stick on your diet and exercise program to achieve the best weight you ever wanted.