Your own mind is your greatest ally. You can have all the information, know exactly what to eat and how to train but without motivation and a firm committment to changing your bad habits you will not achieve your fat loss goals.

To develop the body you want and to achieve  health and wellness takes determination in breaking old habits.

" Today's Action Becomes Tomorrows Habit"

With the right information (Training and Nutrition) we then need to learn how to put it all together. Start with a basic knowledge of nutrition then we will show you how to put it together and give you some Muscle Building and Fat Loss Recipes.

 Carbohydrates come in two forms: Simple  and complex.

Complex carbs are present in most grain products, vegetables and potatoes. Complex carbs are digested at a much slower rate. Which enables your body to have a longer supply of energy. 

Simple carbs such as table sugar or that baby ruth bar you love enter the blood stream quickly which is where you get the sugar high from. The problem is that high leaves as fast as it came leaving your body craving more. Simple carbs should be kept to a bare minimum.

 You should always try to eat the bulk of your carbs early in the day. This will keep your energy levels up throughout your day and keep you feeling full (less snacking). Also take in some carbs after your workouts.

1 gram of Carbs=4 calories

Depending on your activity level your nutrition should be 45-60% carbs

Protein

Protein is the main component of muscles, organs, and glands. Every living cell and all body fluids, except bile and urine, contain protein. The cells of muscles, tendons, and ligaments are maintained with protein. Children and adolescents require protein for growth and development.

Proteins are described as essential and nonessential proteins or amino acids. The human body requires approximately 20 amino acids for the synthesis of its proteins.

The body can make only 13 of the amino acids -- these are known as the nonessential amino acids. They are called non-essential because the body can make them and does not need to get them from the diet. There are 9 essential amino acids that are obtained only from food, and not made in the body.

If the protein in a food supplies enough of the essential amino acids, it is called a complete protein. If the protein of a food does not supply all the essential amino acids, it is called an incomplete protein.

All meat and other animal products are sources of complete proteins. These include beef, lamb, pork, poultry, fish, shellfish, eggs, milk, and milk products.

Protein in foods (such as grains, fruits, and vegetables) are either low, incomplete protein or lack one of the essential amino acids. These food sources are considered incomplete proteins.

Plant proteins can be combined to include all of the essential amino acids and form a complete protein. Examples of combined, complete plant proteins are rice and beans, milk and wheat cereal, and corn and beans.Your a aaproximate protein intake (for the physically active person should be in the one and a half to 2 grams per pound of body weight.

The idea here is to get the protein over five to six smaller meals per day. Take your body weight and divide it by five or six. This will give the number of grams of protein to take in for each meal.

1 gram of Protein=4 Calories

You must choose wisely lean cuts of beef, non fat milk easy on the pork and cheese.

Artery-clogging fats that increase blood cholesterol include saturated fat and trans fat. Saturated fat mainly comes from animal sources like meat and dairy products. Trans fat comes from hydrogenated vegetable oils, like margarine and vegetable shortening.

A more heart healthy fat is unsaturated fat, generally found in vegetables. This type of fat includes both monounsaturated and polyunsaturated fats. Monounsaturated fat is found in olive, canola and peanut oils.

This type of fat is considered the healthiest for your heart and body. Avocados and nuts also contain monounsaturated fat. Polyunsaturated fat is found in soybean, corn, safflower and sunflower oils

1 gram of Fat= 9 Calories

Nutrition Bites
By: Dr. Chris Mohr

The average American eats around 3 servings of fruit and vegetables each day. The recommendation is 5-13 servings and research shows those who eat more have lower body weights, decreased risk for Heart Disease, Stroke, Alzheimers, and Cancer. Add 1 more each day to start and you're doing your body a favor.

Studies have shown that a decrease in water intake will cause fat deposits to increase, while an increase in water intake can actually reduce fat deposits.

Water can suppress the appetite naturally and increases the body's ability to metabolize stored fat.

Calories

A calorie is a unit of energy. We tend to associate calories with food, but they apply to anything containing energy.

An accumulation of 3,500 extra calories is stored by your body as 1 pound of fat -- fat is the body's way of saving energy for a rainy day. If, on the other hand, you burn 3,500 more calories than you eat, whether by exercising more or eating less, your body converts 1 pound of its stored fat into energy to make up for the deficit.

A protein calorie is no different from a fat calorie -- they are simply units of energy. As long as you burn what you eat, you will maintain your weight; and as long as you burn more than you eat, you'll lose weight.

Will Brink is the author of Bodybuilding Revealed anda Fat Loss Revealed. In his article Brinks Unified Theory of Nutrition(read below at our article links) Will says: "Total calories dictate how much you lose or gain and macronutrient types (protein, carbs and fats) dictate what you lose or gain"

But if we're talking nutrition, it definitely matters where those calories originate. Carbohydrates and proteins are healthier sources of calories than fats. Although our bodies do need a certain amount of fat to function properly -- an adequate supply of fat allows your body to absorb the vitamins you ingest -- an excess of fat can have serious health consequences.

Metabolism

 Muscle is a metabolically active tissue.It requires a certain number of calories each day to maintain itself. Therefore, the more muscle you have, the more calories you burn even when you're just sitting around.

    Keeping your metabolism active is the key to losing fat and gaining muscle. This is accomplished by eating 5-6 meals a day and strength training.

One thing about exercise is that it raises your metabolic rate not only while you're huffing and puffing doing your interval or strength training. Your metabolism takes a while to return to its normal pace. It continues to function at a higher level; your body burns an increased number of calories for about two hours after you've stopped exercising.

Supplements

I want to tell you something about supplements I will not reccommend any supplements to anyone I think that should be a decision you make for yourself. I will point you in the direction to get all the info you need but it is up to you to decide.

Everybody wants the magic pill or supplement for faster fat loss and muscle gains. The truth is there isn't one. Supplements do have thier place but they should be the icing on the cake.

Let me ask you a question. With all the latest and greatest secrets, fad diets, the newest supplement you have to take Why then are we as Americans FATTER than ever? Yet we spend billions of dollars a year on supplements and the newest diets and pills?

The answer is that for the most part its money making garbage plain and simple. Save your money for buying quality natural food products.

The only supplements I would advise would be a good Whey Protein and Flax Seed Oil. I do use a whey protein shake as a meal replacement when I'm at work or on the go and don't have time to eat.

Flax seeds offer a lot of nutritional benefits in a small package. Flax seeds have vitamins, minerals and healthy poly-unsaturated fatty acids. A large amount of the essential fatty acids found in flax seed oil are omega 3 essential fatty acids which have been shown to reduce the risk of cardiovascular risk. Flax seeds also provide fiber for healthy digestion and freshly ground flax seed is an excellent source of lignans. Lignans from flax seed can help restore hormonal balance.

Its combination of healthy fat and high fiber content make it a great food for weight loss and maintenance - many dieters have found that flax seed has been a key to keeping them feeling satisfied

Now some people will disagree with me that's fine but I believe for the average person whole foods can get you to your fat loss goals. Yes someone looking to really pack on some serious muscle can benefit more.

The bottom line is supplements are an add on. If you have a lousy nutrition plan supplements won't make up for it

BUT, there are ways to boost your metabolism without supplements...

1) Strength training - aiming for 8 reps per set.

2) Interval and Tabata training - rather than long, slow boring cardio.

3) Extra bodyweight circuits - done either in the AM or PM.

4) A whole, natural foods diet, rich in high-fiber fruits and
vegetables, healthy fats, and high-protein foods.

5) Eating 5-6 meals a day

Now we have the basics of what to eat lets put it together. You know that the best way to accomplish our goals is to spred your meals out to 5-6 a day.

Each meal should contain a complex carb (whole grain cereals, brown rice, sweet potatoes etc) and a high protein source (chicken breast, egg whites, fish, lean beef).

The rules are simple. All you have to do is commit to them, and
follow them consistently, and you'll boost your metabolism.