Over the years, I have tried many diets. These include;

• The atkins diet
• Weightwatchers
• Slimming World
• Detox Diet
• GI Diet
• F Plan Diet
• Body For Life
• South Beach Diet
• High Protein Diet

The list could go on and on! There is one thing I learnt after each of these diets… As soon as you finish them you will always start to put weight on again! This is always inevitable when you embark on a short term, dramatic diet that excludes something you normally enjoy eating. For example, if you start on the atkins diet and cut out so many carbohydrates, you will put weight on as soon as you eat carbs again… Believe me, I know.

I will go through each of the above diets and many more over time so you don’t have to make some of the mistakes I did and also so that I can help you understand the real secret behind a long term, effective diet that will see you losing weight and building lean muscle for years to come.

LET’S START WITH THE BASICS.

Our bodies need a multitude of natural nutrients to keep us healthy. By cutting some of those out, we will lose weight for a short period but at some point we will have to re introduce those nutrients and if we do not have a full understanding about them, then we will put the weight back on. So to start, here is a list of the basic nutrients all of our bodies need to survive and stay healthy:

1. Carbohydrates
2. Fat (YES! We do need fat.)
3. Fibre
4. Protein
5. Vitamins
6. Minerals
7. Water

I will talk about each of these is detail and explain in their own sections why we need a balanced amount of each of these. When losing weight, it does help us to restrict the types of fat we ingest and only eat carbohydrates at the right time. It also helps to increase certain nutrients, such as vitamins and Protein to protect our muscles and assist weight loss, but all of this must be done in moderation and controlled in the correct manner. I may even suggest or review a product that helps weight loss, but this leads me to my next basic point…

TO ACHIEVE LONG TERM WEIGHT LOSS AND BUILD REAL LEAN MUSCLE – YOU MUST DO IT NATURALLY.

There are too many people and companies out there, who claim to have a ’secret’ product that can increase muscle and promote weight loss in staggering time. These products will contain illegal substances or they will be steroid based. These are no good and you are only going down one route… A route paved with more health problems, drug addiction, increased dangers and ultimately more weight! By using the natural products around us that God left on this earth for us to enjoy and supplementing your food with natural vitamins and minerals, you will feel, look and be healthier for the rest of your life and it is only if you leave this path that you will start to put weight back on and lose your muscle and definition. It really is that simple… I promise!

When the time is right and I feel that I have explained everything I have learnt, I will begin to recommend specific diets, plans and products for you to try. I will introduce you to excercise programmes that are designed to help you lose weight. I will allow you to do something most other sites and plans don’t. I will allow you to chose for yourself what you want to do. You will choose your own diet plan. I will provide a template and guidance to help you make the right choice. You will choose your own fitness regime. Whether it be at home or in the gym, I will provide you with the tools you need. All you have to do is read, learn and understand why:

1. Our bodies need a variety of balanced nutrients.
2. There are certain times to eat and certain times to avoid particular foods
3. For some of us, 3 meals a day is not enough.
4. There is no one exercise to lose weight – you must mix it up!
5. Just doing weights or just doing cardio will not work. You must do both.
6. We don’t have to spend hours in a gym.
7. There is no need to change who we are to lose weight.

Keep coming back to learn and enjoy getting fit and losing weight – THE EASY, STRESS FREE WAY!

Let’s start at the very beginning and let me tell you something you must remember…

1. YOUR MUSCLES CAN ONLY GROW WHEN THEY REST.

Rest and recovery is vital to weight loss and muscle growth, but this is probably the most important time, because when you’re resting, you must feed you muscle so that it can grow and recover quickly. Nomatter what type of training programme you decide to follow, a recovery period MUST form part of it.

When you repeatedly excercise a muscle group, the muscle fibres tear slightly and then as they recover, muscles grow so they can cope with the excercise again. This is not a bad thing. This is what gives your legs, arms, bum and stomach shape! For a more in depth view of how mucle bulding works, see – Muscle Growth.

Protein is is crucial in feeding a recovering muscle. Carbohydrates also play a part and we will discuss in – Carbohydrates and Weight Loss.

The most popular type of protein used by serious athletes is Whey Protein. The good news is that it is not expensive. If I could recommend the two most important ingredients in weight loss and muscle growth, it would be Water and Whey Protein. There is another type of protein called Soy Protein, which is recommended for those who are lactose intollerant. Soy protein is also a key ingredient to my secret fat loss diet plan.

WHY WHEY PROTEIN?

The answer to this is simple. People will try and tell you that another type is better for you. I could list lots of other types on here for you. I could even explain all the different forms such as powder, liquid and mixes etc, but I won’t. If you are just starting out on protein, then stick to powdered Whey protein. Just make sure you know how to use it.

Let me quickly explain Biological Value (BV).  This measures the proportion of protein that is broken down and used in your body from food after you ingest it.  Whey protein has the highest biological value (BV) of all known protein foods. This is great news for us! Take a look at this diagram to explain what I am saying.

You will notice at the bottom of this table, there are two types of whey protein – Isolate and concentrate. Obviously you can see that isolate provides more biological value, so this would be the recommended sourc, but only if you can afford it! It does not mean that your muscles will be considerable bigger or more toned if you take isolate. There are a million different types of whey protein on the market. If you have never used protein before, it is important to know that some people will sell you crap! There is no other nice way to put it. To be honest, there are only a handful of companies who actually produce a true quality whey protein. You can see my thoughts on these in the Protein review section.

WHEN TO TAKE WHEY PROTEIN

This is very important to know, because whey Protein carries out a number of tasks like:

1. release 2 types of amino acids into your body, which help to prevent complete muscle breakdown and help to rebuild muscles almost as soon as they enter the body.
2. When taken with carbohydrates, the acid in protein stores the glycogen in muscles, which can really improve your energy during a workout.
3. Protein and carbohydrates together also produce insulin, which really gives your muscle building a boost!

With this information in mind, I would recommend you take whey protein 3 times a day if you are going to the gym and once a day when you are not.

If you are not going to the gym, then take your whey protein first thing in the morning as soon as you wake up BEFORE you have any breakfast. In the morning when you wake up, your body is craving nutrition and by taking protein at this point, your body will not waste any of what you take in and if you have a good, healthy breakfast about half and hour to an hour after, this will give you awesome results!

Now if you are going to the gym, ALWAYS do as you would on a non training day and take your first protein as soon as you wake up. Your next intake should be 30  minutes before your training session. This will help provide the extra energy when you do workout (SECRET – Mix this with some carbohydrates to max your energy!). Finally, take your next whey protein at as soon as you finish your session. I MEAN IMMEDIATELY! The sooner you do this after a workout – the better! This will feed your muscles and aid in the recovery process from the moment you finish your training.

I promise you that if you follow this simple course of whey protein intake, you will be supercharging the shape your body takes and burning fat throughout the day!

I will do my best to keep this section easy to read and jargon free. The more in depth review of each nutrient will be more in depth, but still well worth a read so that you have a full knowledge of exactly what we need in our bodies, how much we need and how we can use these nutrients to assist weight loss and build muscle.

So, to start I will go through each nutrient I mentioned in my earlier post on Weight Loss and Diet Plans.

Carbohydrates

Carbohydrates form part of our bodies molecules (You don’t need to worry too much about what a molecule is!). Put simply, carbohydrates are responsible for many of the improtant processes in our bodies that assist weight loss, fitness and our general health. Carbohdrates are responsible for both the storage and transport of energy within our body.  They also provide stability to many things we rely on such as our immune system, blood and our fertelisation. This is only a small part of the role Carbohydrate splay in the human body, but for the purposes of fitness and weight loss, this is most of what we need to concern ourselves with.

Despite this important role, carbohydrates are not considered by many people to be an essential nutrient. You will find carbohydrates in products such as bread, pasta, rice, potatoes, bran and cereal.  All of these are high in a product called starch. Starch is considered to be one of the major changes in our food and diet that played a part in evolution! Carbohydrates come in the form of simple and complex. I will explain these more later, but the important aspect to remember at this stage, is to know that we all get energy and vital nutrition from foods that contain carbohydrates.

We will learn as we go along together that there are good and bad carbohydrates. There is a time to consume carbohydrates (or carbs) and a time to avoid them. You will read articles and various papers that recommend a % intake of carbohydrates for energy in diets, but at this stage I will not discuss those, as I believe we can take this even further and use carbs to work for us – exactly how we want them to!

Fat

Fat is a very important aspect of any diet – BUT WE MUST GET IT RIGHT!

There are two types of fat – Solid and Liquid. Solid Fats are found in many of our products such as butter and lard. Liquid fats are contained in oils. Basically, the two types differ when they are stored at room temperature. This is fairly important to us, especially when we must have a clear understanding of saturated (mostly solid) and unsaturated (mostly liqud) fats.

Saturated Fat – This is found in most dairy products such as milk, cheese and cream, as well as lard, butter, meat and chocolate. Processed foods also tend to contain saturated fat. This is because it stays solid at room temperature and breaks down less, which is ideal for ready meals etc. You have already probably noticed that these are the types of food that people advise us to avoid when trying to lose weight. Saturated fat is the reason for this. Many illnesses and conditions such as heart disease and strokes are associated with saturated fat intake. Some people have even suggested too much saturated fat in a diet can contribute to cancer, although this has not been officially proven. The easy thing to remember about saturated fat is that we must be very careful how much we consume and if we eat a diet high in saturated fats, we should change it!

Unsaturated Fat – There are different types of unsaturated fat. Monosaturated and polyunsaturated fat are often used to replace saturated fat. The one to avoid is trans unsaturated fat. By replacing saturated with unsaturated fat, you reduce the risks associated with heart disease and cholesterol. Foods that contain unsaturatedfats include nuts, avacado, vegetable oil, olive oil, fish and meat (Please note – Meat contains both saturated and unsaturated fats!).

As you can see from above, to make sure we are staying healthy, promoting weight loss and getting fit, we must make sure that unsaturated fat is more prevelant in our diet than sturated fat.

Fibre

Some people also refer to fibre as ‘roughage’. Basically, fibre naturally comes from plant foods. It plays a very important role in our digestive system and assists in our visits to the toilet (otherwise known as defecation).

Although there are two types of fibre, they are both good for us so we don’t need to worry about the type we are eating, but fibre comes in soluble or insoluble form. Soluble fibre foods include oats, rye, barley, fruits, brocolli and carrots. Insoluble fibre can be found in whole grain food, wheat, nuts and seeds. Fibre is recommended for a variety of reasons including weight loss, lowering cholosterol, reducing the risk of colon cancer and it also plays a vital role in alleviate problems such as irritable bowel syndrome and chron’s disease.

Across the world, most nutritional experts recommend adults should consume around 20-35 grams of fibre a day.

Protein

Proteins exisit and play a vital part in and our cells and their processes. As a nutrient in our diet, Protein can be found in meats, grains, dairy products and eggs. Protein feeds our muscles and helps them to recover when they are damaged, so this makes protein an important aspect of any diet and fitness programme.

The role of protein can be very complicated and misunderstood. The only thing to remember at this stage is that protein plays an important role in the building of lean muscle and promoting weight loss.

Vitamins

Vitamins are extremely important for the normal growth and development of the human body. From the moment we are conceived, we require a variety of vitamins to assist our development in the womb. This continues throughout our life. Vitamins are contained in every food we eat. Some foods contain more vitamins than others. Vitamins also help to process protein, carbohydrates and fats that enter our body. There are too many vitamins that we need to go into great detail, but the main dangers to us during any weight loss and fitness plan, is vitamin deficiencies that can cause illnesses such as obesity, cancer and various degenerative illneses.

When you enter any diet or fitness plan, you may be needed to supplement your normal diet with vitamin supplements. This can be true if it is a long time since you have been on a diet or exercised, as the more effort you put in to an activity, the qicker you can use up the vitamins and energy that your body is used to storing.

Water

Depending on the size of our body, water is responsible for 55-78% of it. Our bodies require up to 7 litres of water a day to stay hydrated (depending on how active we are and humidity). Dehydration occurs when we don’t take in enough water and can cause serious illness or even death. Too much water intake (also known as hyperhydration) can also cause death, so we must bear in mind that while it is important to drink lots of water, especially during hot conditions or exercise, too much water can be equally – if not more dangerous.

I hope this introduction to the main aspects of our nutrition gives you a broad understanding of the most important things we need to stay fit and healthy.

We can limit or cut out some of these nutrients, which will cause weight loss – but may also cause serious illness! The most effective, long term weight loss and fitnees plan will include a variety of nutrients that are carefully and proportionatly taken at the right time to maximise the movement of energy, burning of fat and regular digestive system.

If any diet plan is causing dehydration, constipation, illness, fatigue, headaches or dizzyness then it is not right – There is obviously a vital nutrient missing!

It’s by far one of the most wrote about subjects and it is much more worryingly one of the most advertised areas on the internet. Losing weight and building or toning muscle is the desire of many people across the world. Many so called experts have made millions through advertising, subscription services and systems that claim to give you the best way to shed pounds and look like the cover guy or guy of your favourite magazine.

Tabloid newspapers and magazines also exploit the weight loss phenomenon by running stories across the pages about the latest celebrity diet craze or weird and absurd exercise programmes. The simple truth behind these is this…

THEY’RE ALL LIES! THEY ARE NOT TELLING YOU THE TRUTH!

I know this may be hard to believe, or you may be thinking you have heard it all before, so I will get straight to the point.

The best looking, healthy celebrities who keep getting snapped looking fantastic, shapely and sexy do not follow ‘fad’ diets. They do not blitz their exercises and change their body shape overnight. They do not spend all day eating a carrot soup diet or injecting their bodies with vitamins so they don’t have to eat! This is just what sells the newspapers and magazines. I have no doubt that carrot soup and vitamin injections play a small part in some celebrity lifestyles… Just as they can easily play a part in yours if you chose, but they are not dictated by them.

Consider the following two totally fictional story headlines… Which one would make you read it?

‘BRAD PITT ON APPLE DIET SHOCKER!’

Or

‘BRAD PITT EATS AN APPLE!’

The truth is that both these stories are the same and I could go on to write a whole article in 2 completely different ways that would both emerge from the same incident. (probably with a giant photo of Brad Pitt eating an apple on the front cover!) You see, celebrities are no different at all to you or I. They are trying to keep a supple, healthy, sexy body. The only difference is that they can afford to pay a personal dietician and personal trainer to work with them every day and ensure that they are eating and training right.

This is exactly what I am going to do here with you. There is no way I could personally tailor an exercise for every reader, but the truth is that I don’t have to. There are many people out there who claim to be able to give fantastic results to everyone if you pay £10 to £100 per month for their expert opinion, but anyone (like me) who has tried one of these will know that there isn’t much tailored training goes on. You just get the same Email everyone else gets giving you the exercise of the day or the new ‘secret’ information about the explosive power through eating nuts!

HOW CAN YOU TRUST ME?

I have tried and reviewed most – if not all the big named diets and excercise programmes on the market. Some have worked and some have not, but they all had the same common theme… Exercise and nutrition.

It would help you to know my story and how you will see LIVE results over the coming years…

I am 28 years old. I work like the majority of people sat behind a desk, driving to meetings, rushing in some lunch then getting home at 5 or 6pm (sometimes later!). However… 5 years ago, I was assaulted. I was beaten up by a gang who knocked me unconscious, then stamped on my head. As a result, I spent weeks in and out of hospital and months off work. I put on lots of weight. I had damage to my nervous system, I lost my sense of smell.

Since that event, I have suffered with back problems and nervous system damage, which has prevented me from doing some of the things I have wanted to do. If we’re going to be honest, I may as well tell you I smoke and I like a drink at weekends. I am in no way perfect. I lead quite a hectic lifestyle. Working in 2 jobs is not easy, but that’s a choice I made because I did not want to settle in the rat run of life, always getting by on just enough money. I work hard, but I am rewarded with nice things in my life. I have a nice house, a gorgeous sexy girlfriend who puts up with me, a nice car, big television, I go out for meals whenever I want or can… BUT… I had never actually sorted out my health and my fitness until recently. I made a decision to change the way I live, cut out smoking, develop a simple and effective weight management system and learn all I need to know about health, permanent weight loss and building lean muscle.

So here I am sat writing on my computer at home. For the past year, I have been studying myself, my eating habits, my exercise regime, what makes me happy, what works and what doesn’t work. I have also studied medical papers on exercise, read countless books and magazines on ways to get fit, watched millions of keep fit DVD’s and tested the latest fat burning diet. Now I am ready to begin the live experiment here… today… The experiment is myself and I welcome you to join me. I will prove that anyone can lose weight, build muscle and shape themselves however they want with little cash, but an abundance of the right knowledge.

I have developed a simple, safe, cheap and easy to understand diet and fitness plan that will not just be tailored to suit my needs. It will suit the needs of everyone and anyone who wants to see impressive, long-term results of their own health and well being. You do not have to spend a penny for this, but I want you to share my story as we go along, share your own experiences and help us all in helping ourselves change our diet, exercise and general wellness forever!

AM I AN EXPERT?

Experts do not exist. Believe me when I say this. When it comes to health, exercise and general well being, we see many people and companies over the internet who claim to be experts. Most of these people do not know what they are writing about or are just in it to make money. Don’t get me wrong. Doctors and medical practitioners are experts. If they say you are fit to exercise, then you are ready. If they tell you to avoid a certain exercise then avoid it! So what are we waiting for? Bookmark, share and enjoy changing the way you look at fitnessandweightloss.com.

SO WHAT CAN YOU EXPECT?

I will keep you updated with my own progress throughout the coming years. Your support will keep me going! In return I will share with you the lessons I have learnt. I will review the products you need to know about. I will buy, try, then review them so you don’t have to waste your money. I will keep you posted about the latest products in the market and if they are worth trying. I will explain all the jargon that you should understand in order to make sure your always keeping yourself lean and healthy. I will tell you about the vitamins, minerals, supplements and foods you need to stay healthy and lean.

All I ask you in return is that you support my progress to keep me going and share my posts, reviews and articles wherever you can so that we can keep fitnessandweightloss.com free to all.

We will always welcome comments on any of our articles and reviews. Why not join our community and share your own stories with other people?

Save yourself money! If you want to try something new or are looking for the best new product or weight loss plan on the market, read our reviews first. If you want to know about something and you don’t see it – ask the community and we will do our best to answer your queries.

Enjoy the site!