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Hey everyone, I normally post in the fitness section of the boards and donít have a weight problem but I would like to contribute my tips on weight loss in relation to diet, exercise and supplements so that maybe some people here can benefit from them. Its up to you to determine which guidelines you want to implement. Obviously using them all synegenically (excluding the supplements, which should not all be stacked together) will yield the fastest and best results.

====Training ===

____Cardio____
Cardiovascular exercise is perhaps one of the most important keys to losing weight. Your diet could be the best in the world, but it will never reach it's fullest potential without cardio. For best results, you will want to do your cardio at least 4 times a week for at least 20 minutes at a time to start with. Each week, you could maybe increase your cardio time by 5 minutes until you get yourself up near 45 minutes a session.

**The best time to do your cardio session is when you first wake up in the morning, before you eat anything. The reason for this is because when you wake up, your glycogen stores are low, so your body will begin to burn fat quicker than if it had to burn all of your carbohydrates up and then start working on your fat. This will also keep your metabolism high the entire day.

***If you have access to a gym and are planing to use it for cardio, think about implementing Squats into your program. Squats are the most important weightlifting exercise, period. They also increase your metabolism.

___Get plenty of sleep____
Sleep will provide you with energy the next day, which is vital while restricting your carbohydrates. Make sure to get at least 8 hours of sleep a night. Try for 10 especially if you're a teenager.

===Diet====

___Eat 5-6 small meals per day___
The traditional three meals a day simply won't do it for burning fat. Every time you eat, your metabolism kicks in to start burning what you've eaten and you begin to break it down instantly, taking everything it has to offer, from energy to nutritional content. While eating only three meals a day, your metabolism has time between meals to slow down. This is not very efficient for burning fat. Your goal here is to keep your metabolism going and burning as much fat as possible. This is done by spacing your food out to 5 or 6 smaller meals a day, or by eating approximately every 2.5-3 hours. This is not to say eat like a horse 5 times a day, it means simply, to have your three meals, but to eat something small and extra in between. The advantage of this is two fold. First, it keeps your metabolism going, and second it will allow you to be less hungry during your next meal, in turn causing you to desire less food.

___Drink Water____
The importance of drinking water is often overlooked. Your body is 70 percent water, and so it should be treated that way. Give it what it needs. Water is essential when dieting or losing weight. It helps you properly utilize all of your nutrients that you take in through food, which is essential when dieting. You need every nutrient that you take in or what's the sense of eating? It will help you transport the nutrients efficiently into your cells and determine how your cells use them. Drinking lots of water will also help avoid stretch marks and joint pains.

____Do not eat before bed_____
While you are sleeping, your metabolism slows down. It is for this reason and this reason only that you do not want to eat within 3 hours of going to bed. The food that you eat will possibly be stored as fat because your body will not be able to burn it off completely.

____High Protein____
Keeping your metabolism going and burning fat efficiently while retaining as much muscle as possible is dependent on taking in a high amount of protein. Your body will burn carbohydrates first, because this is your main energy source. Once it runs out of carbohydrates, it will begin to use your fat as fuel. You don't want your body dipping into your hard-earned muscle to use as energy. It is for this reason that it is of prime importance that you eat as much protein as possible while losing the weight. It will keep your metabolism moving!

____Lower your carbs _____
Without lowering your carbohydrates, your fat loss will be minimal at best. Lowering your carbohydrates will keep your body burning mostly fat all the time. Since your body burns carbohydrates first, then fat, it will have no carbohydrates to burn and begin burning fat immediately. The trick with carbohydrates is that you want to consume most of your day's carbs with breakfast. When eating breakfast, you want a combination of protein AND carbohydrates to give your body a jump-start for the day. Also, this will supply you with enough energy to get through the day.

___No sodas____
Sodas contain phosphates which make weight loss extremely hard. These phosphates keep your fat cells surrounded and you have to work off the phosphates and then fat. So stay off the sodas for a week or so.

===Supplements===

I will include a small section on this, but remember that it would be stupid to rely only on supplements for results, instead think of these of extra bonuses that should be used only if you over the age of 16. With the obvious exeptions of the MultiVit and the MRPís, which are safe for anyone.

___Take a multi-vitamin _____Safe
When dieting, taking a multi-vitamin will keep you strong and healthy. Since you are changing your eating habits in one way or another while dieting, you want to make sure you are getting in a good amount of your essential vitamins and minerals.

___MRP___ Safe
Meal replacement powders, provide a quick and easy way to get your protein and a small amount of carbs to fuel your body and keep your metabolism running high. They also contain a moderate amount of protein and minerals. Protein powders are equally important since they are low in carbs. You can take one before bed and be sure that you are getting enough quality protein, and almost no carbs.

___Chromium picolinate____ Safe
Chromium will not produce dramatic results; however, it is needed for fat loss. Chromium works by making your body more insulin sensitive. It causes muscle cells to absorb more insulin and nutrients, while at the same time helping to keep it from being shuttled to fat cells. Combine this with a diet that centers around blood sugar control, and you have a good combo. It's also quite inexpensive at about 5 bucks a bottle.

___ECA stack____ Caution Must be used
It's a household abbreviation for Ephedrine, Caffeine and Aspirine. This combination is the revolution of dieting. They are thermogenics (substances that increase blood-pressure by narrowing the veins in the body, resulting in more heat production and more energy use as a direct consequence) with and incredible synergistic effect. Ask anyone in the business and they will tell you there is nothing better for dieting down. It's top of the line. Every company has its own ECA fat-burner. A lot of people have a problem with ephedrine-containing products, because it can be a dangerous substance. It's illegal in some countries, and in most countries if more than a certain amount is sold at once. Ephedrine is perfectly safe for a healthy individual, but as you no doubt derived from the previous, anyone with and already high blood pressure or with cardiac problems could seriously aggravate the condition. Also some people have adverse effects from ephedrine or similar substances. And not a few people will get the jitters from it, and most likely at some point during your stack you will experience a couple of nights of sleeplessness

***A little insider trick is to replace ephedrine with its herbal alternative Ma Huang. It's structurally the same compound, slightly weaker, but with a very similar effect.

___Guggulesterones____ Safe
When you diet, you effect your thyroid gland. You produce less T3 (the hormone that keeps your metabolism high) making it harder to burn fat, this is why we increase cardio and reduce calories. Guggul works by stimulating the thyroid to produce more T3 that way your metabolism stays higher. Helps promote better sleep and since it's not a stimulant you can stack it with any other fat burner for better results.

___HCA ___ Safe
HCA curbs the appetite, making it an incredible boost to other products in a fat-burner stack, but since it also cuts fat production it turns into a mighty weapon in the war against fat. It's been around longer than all these other products and still remains a favorite today. Unlike some claim, HCA is also completely safe. It's another form of citric acid found in fruits such as oranges and lemons. And as for effectiveness, well, one test subject claimed he lost 1 pound per day if he supplemented 1 gram before every meal. The common recommendations are 500 to 1500 mg daily, spread out over your meals. Take it, as with most of the supplements presented here, before your meal

___Yohimbe____Safe
This herb appears to decrease fat synthesis in the body as well as increase fatty acid mobilization from fat stores in women (especially in the hips). Also further studies have been shown that Yohimbe can help prevent arteries from becoming clogged. It has also been used in the treatment of congestive heart failure and finally it appears that it can help in male impotence.

___Soy Protein____Safe
I have included Soy Protein for fat loss, and I will explain why. Soy Protein supplementation can help boost thyroid-hormone levels and maybe help maintain them during calorie restricted diets, since when you start dieting, your body always tries to keep your fat by lowering thyroid hormone levels, making it even more difficult to lose fat. I think that lsolated Soy Protein is the best since it contains large amounts of phytochemicals which can help support natural production of your thyroid hormones.

*****
Hope this can help





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