Are you looking for the best way to lose 20 pounds in 4 weeks? In fact, you can achieve this weight loss goal easily. In this article I will show you a surefire method that you could lose up to 20 pounds in just 4 weeks right at the comfort of your own home.

1. Eat Balanced Meals

A healthy diet is one of the most important tools for achieving your weight loss goal. The first attitude to achieving your weight loss goal is to get rid of eating fast foods, deep-fried foods, sodas and other unhealthy foods. Your meals should include more vegetables, fruits, whole-wheat grains, lean protein and olive oil. In addition, drinking a lot of water each day is also important.

It’s also recommended to eat 5-6 smaller meals a day. It helps increase your metabolism which burns more calories throughout the day.

2. Do Cardio Exercises

In order to lose 20 pounds in 4 weeks you should spend at least 30-45 minutes doing cardio exercises such as running, swimming, walking and jogging. Cardio exercises boost your metabolism and keep your body burning fat for long hours.

3. Use “Calorie Shifting” Method

“Calorie Shifting” weight loss method can help you lose weight easily. It is a dieting plan that has become an extremely popular way to lose weight. This diet is designed to speed up your metabolism and you will be able to lose 20 pounds in just 4 weeks using it.

In summary, if you can do more cardio exercises, eat more healthy foods and use “Calorie Shifting”, you can easily drop 20 pounds in just 4 weeks!

So, you’ve finally made up your mind to shed those flabby pounds and get into the best shape of your life. You’ve charted out a low-fat diet plan to keep those calories under control, and have also set up a daily jogging schedule to burn the fat faster and more effectively than ever before.

You’ve got it all figured out and there’s no stopping you from accomplishing those killer six pack-abs… or so you think.

Fast-forward to a few weeks later and you find yourself miserably pounding away at the asphalt – tired, frustrated, and FAT. You can’t figure out for the life of you why in spite of all your hard work and dedication, you still aren’t any closer to the lean, mean, ripped physique you’ve always dreamt of. In fact, all you’ve got to show by way of results is a weak, aching body, sore joints and a persistently high body fat ratio.

If any of this sounds familiar to you, it’s time to take that much-needed reality check – all those gimmicky gurus you’ve been reading, listening to and watching have been lying to you all along. What you’re actually doing is wasting your time, and ruining your health with your torturous cardiovascular exercise routine.

How can this be true?

A few years ago, a few self-proclaimed fitness experts came up with this novel theory that slow, steady-state cardio actually pushes your body to burn fat, instead of carbohydrates for energy. They also claimed that such low-intensity exercise would protect your joints from injury… thereby declaring that low-intensity cardio routines such as jogging and walking were the only foolproof way to burn away your stomach flab for good.

While this supposition sounds excellent in theory, the truth is that low-intensity cardio uses calories very sparingly for energy. Thus, in order to burn a significant amount of body fat, you would need to engage in a minimum of 45-60 minutes of low-intensity cardio, 5-6 days a week. The downside to the much-repeated pro-cardio argument is that extensive periods of low-intensity cardio eventually burn muscle instead of fat for energy, which in turn, negates the entire reason why you are exercising at all.

Confused?

Lean muscle mass is your best ally in your battle against the bulge. Lean muscle is metabolically active tissue, which means that your body burns more calories for every pound of lean muscle, without any change in your physical activity levels. By reducing the amount of lean muscle mass in your body, you are effectively cutting down on the total amount of fat your body burns throughout the day. Simply put, this translates into a lower amount of fat lost in the long run.

Secondly, any cardiovascular exercise – be it low or high intensity – when performed over a significantly long period of time, places pressure on your joints and weakens them.

Lastly and most importantly, regular cardio causes only a slight increase in your metabolism. Over a period of time, your body adapts to this increased activity and cheats by using less energy to accomplish your workout. At the end of the day, you’ll find that you have to work a lot harder than you signed up for, in order to see the same kind of results as you did, when you first took up your fat-burning routine.

So, does this mean that all cardio is bad for you?

Surprisingly, the answer is no. Cardio is an essential part of a six-pack abs routine for one basic reason – it helps your body to burn fat. However, what you need to remember is that all cardio routines are not created equal.

The effectiveness of a cardiovascular routine has a lot to do with the intensity of the exercise, or how hard your body works to accomplish the cardiovascular routine. Exercise intensity can be measured on a scale of one to 10, where 1 is the amount of exertion your body feels while standing still, 5 is a medium-paced jog and 10 represents your activity level when performing a vigorous sprint.

Slow, steady-state cardiovascular routines like jogging and walking typically fall into the 1-5, or low-moderate intensity category. At the other end of the spectrum are high intensity exercises like sprinting, which exert your body to a much larger extent, and require a lot more energy to accomplish. High intensity cardio helps your body in a number of ways:

• High intensity cardio routines are calorie intensive:

Each high intensity cardio workout burns many more calories than a low-intensity routine

Why Are Six Pack Abs So Rare?

A washboard stomach is a rare thing these days. Although you see a lot of people in magazines and movies with great abs, you rarely see a regular guy or girl walking around with a six pack. Most people eventually give up on their quest to get a defined midsection. They believe that it is only something for movie stars or super models. I’m telling you to quit thinking that way!

Lifting a Large Amount of Weight is Not As Impressive as Toned Abs

There are many, many more guys who can bench 315 pounds, than there are guys with a tight midsection. Many women can jog over 6 miles, but not many women have 6 pack abs. If you want to be exceptional, than having a defined midsection is the way to go. If you are spending any time in the gym at all and you don’t have a 6 pack, then you are spending your time doing the wrong things. You will need to shift your focus if you want great muscle tone in this area of your body.

When Your Abs Are Defined, Your Whole Body Will Look Great

The fat around your stomach area is usually the last to go. If you get to the point where your abs are showing, then I guarantee you that the rest of your body looks amazing as well. I believe that this is the reason that people find toned abdominals so sexy…they know that the rest of the body must look toned as well! So if you focus on a 6 pack, everything else will fall into place.

Getting a Washboard Stomach is Mainly About Diet and Cardio

I swear that you could drop all those crunching and sit up movements and get amazing abs. How do I know this? Well, I haven’t done a crunch in over 5 years and my abs are more defined then ever. Have you ever seen the TV show “Survivor”. By the end of the show almost every person has really defined six pack abs and I know that none of them got there by ab exercises. You don’t want to go to that extreme, but it does show you what low body fat will do.

Ab Exercises Probably Account for Only 10% of the Results

I don’t think you need to directly target the abs to get a great mid section, but if you want pick one and hit it for 4-5 sets. The majority of your time should be spent on a bit of lifting for the rest of your body and intense cardio. As far as choices of cardio go, running on a treadmill or running outside is the way to go. Your abs work harder with running, because there is a certain amount of balancing involves between your legs and upper body. If you are on an exercise bike, your abs don’t have to work at all. Your body is being stabilized by the seat.

Summary: You probably just need to increase the cardio and decrease the calories if you don’t have six pack abs. I know it sounds almost too simple, but believe me it will work for you.

How to Lose 26 Pounds in 7 Weeks!

If you need a workout to lose fat, you should definitely read through the very important Fat Burning Furnace Guide. This guide will show you what workouts are actually worth doing and which you should avoid altogether. Did you know there is an alternative to cardio and can be done at a fraction of the time? Interval Training is the perfect alternative to old fashioned cardio workouts. They last only 15 minutes in duration yet are intense, they get your heart pumping and work all of your body’s major body muscles. With Interval Training, you can get the same results as a standard 90 minute cardio session in just 15 minutes! Interval Training is ideal for people with time constraints and want to be able to squeeze in a quick workout at any time. A great thing about using Interval workout to lose fat is that you never get bored since the “pace” is never the same thorough the workout, instead you are changing your speed at specific times during the workout. This “fast-slow-fast-slow” technique as been proven to be 9 times more effective than cardio in dozens of Australian studies. The best place to go for beginning an Interval Training routine is with Rob Poulos’ the “Fat Burning Furnace” website. Rob’s program has helped more than 9,000 people lose over 25 pounds in a mere 7 weeks. These results were achieved by exercising just 45 minutes per week! Stop wasting your time with cardio workout to lose fat and begin doing Interval Training today.

Click Here to Download the Fat Burning Furnace Guide Now!

Cardio, Calories, and the Starvation Response

Most of the time, when someone decides that they want to lose fat, they inevitably head for the nearest fad diet. However, 95% (closer to 100%) of the time, these fad diets fail. The reason they fail is because exercise is rarely incorporated into the program. In order to lose fat, there must be a deficit of calories in the diet. In other words, your body must use more calories than you eat in order to use its fat stores for energy. This seems simple enough; however, it becomes a bit more complicated. There are two ways a calorie deficit can be accomplished. The first one is to eat fewer calories. The second one is to use more calories (exercise). The best way to accomplish fat loss without hitting a plateau and failing is a combination of both. You must eat less calories and burn more calories. If you try to accomplish a calorie deficit only by eating less calories, then you’re body thinks it’s starving, and will go into a “starvation mode” where it lowers its metabolism in order to prepare for a period of little food (this is more than likely a protective response from years ago when food actually did become scarce, unlike today). Another reason that the metabolism is lowered is because when there is a period of little food, your body tries its best to protect the brain. The brain always requires glucose (carbohydrates that are in the body) to run; however, glucose can not be stored in the body. Therefore, the only way for the body to get glucose is to eat its own muscle (muscle can be converted to glucose) – which lowers your metabolism and causes the starvation response. So, the body accomplishes two things by eating its own muscle: it provides glucose for the brain and causes your body to require less food, since less muscle equals a lower metabolism. When the starvation response is elicited, you smack into the fat loss plateau and the fad diet fails.

Click to Get New ACCELERATED Fat Burning System

When you incorporate exercise into your routine, your body feels more comfortable with not lowering your metabolism. If you are exercising frequently, then your body thinks, “I’m actually doing something, so there is probably an abundance of food now, and I shouldn’t worry too much.” Therefore, the starvation response is mostly avoided. Two important forms of exercise to produce this affect are weight training and aerobic exercise (cardio). However, this article is mostly about cardio.

The goal of cardio is to burn calories while avoiding the starvation response. Many times when you mention “exercise” or “cardio”, people immediately get negative thoughts in their head about the extreme difficulty of doing such exercise, but these thoughts are misguided. Cardio gets easier as your body adapts, is very rewarding, and can even be fun.

How Cardio Becomes Easier While Still Burning the Same Amount of Calories

As you do cardio more and more, you body begins to adapt and become better at performing the same work, but with less perceived effort. The body becomes able to move nutrients and oxygen around faster because you build new capillaries, the cells produce more mitochondria (the powerhouse of the cell), your heart problem symptoms becomes more powerful, your body produces more blood, and a host of other adaptations that would cover a whole textbook. The main thing to note here is that you still burn the same amount of calories, even after your body adapts and cardio becomes easier. However, with your new, more adapted body, you will be able to accomplish exercise that burns even more calories resulting in even more fat loss. For instance, in order to burn 300 calories, you would have to walk for about 1 hour and 45 minutes. In contrast, jogging for about 25-30 minutes (the amount of time will vary depending upon your speed) will burn 300 calories. Obviously, the last one is more practical unless you just have a huge amount of time on your hands. Walking also doesn’t elicit the endorphin high that running/jogging does either (discussed later).

The Overload Principle

When you begin a cardio program, your first goal should probably be to adapt to the point where you can burn a sufficient amount of calories. This involves the overload principle. The overload principle is simple: in order to initiate adaptations within your body you must exercise with either a g

To get your fat-burning fast, you have to spend at least 30 minutes of exercise at regular intervals. Daily exercise is highly recommended, but few people can undergo this type of program. Two or three times per week of exercise is the preferred frequency of those who can not perform daily training.

Cardio-training exercises are known to burn fat more efficiently, because if the heart and lungs are in the race, the speed of fat burning increases as the body draws energy from fat. Fat deposits are slowly burned by the body. With regular cardio exercises, you can adjust the body’s metabolism in a fast, which means that the ability to burn body fat is more intact. An active metabolism helps you lose weight, even if you are in a law to prepare or during sleep.

Simple cardiovascular exercises that you could go hiking, cycling, jumping rope, elliptical exercise and swimming. These exercises are usually for beginners who want to train your body gradually to the series of exercises. If you want to take the training phase, it is best to log on in the gym, how many calories you need to assess the loss of everyday life. It is necessary to avoid excessive weight loss and complications that can arise from excessive training. Fat burning workout is performed in several samples, and with increased intensity results for rapid weight loss. Cardio workout routine with other promises a healthy body in a few months to name a few.

Now you want more energy, healthier, look younger, lose weight and cleanse the body, is not it?

There are so many body builders who get easily discouraged because after all their hard work they are not able to see any developments. Little do they know, their stomach muscles are already progressing, but they are not able to see the progress as there are fats covering the muscles in that area. Most of them would just get discouraged and abandon the idea. So what needs to be done then? First things first, one must not be easily discouraged, you may already have great looking abs underneath all your stomach fats, so the common thing to do is to get rid of the fats to make them show.

What you need to do to eliminate fat is to do some hard hitting cardio exercises to eliminate the fat and sweat them all away. To do this, you must go in a diet, no, I’m not saying starving yourself, all you need to do is to burn away all the calories you ingest. So even if you pig out, it’s okay all you need to do is to burn them all away, that is if you’re willing to do cardio exercises half of the day.

So to avoid this predicament, keep away from foods heaping with saturated fats. A diet of pizzas, burgers and processed meat will do you no wonders, that is if your goal is setting the record for the heaviest person on the whole world or the fastest weight gain in a year.

Some of the best cardio exercises you can do won’t even cost you a cent. The point here is to get your heart rate running at full nitro mode. Running, swimming, biking and maybe just going up and down the stairs at a fast pace can easily help in achieving your goal. Anything that can make you sweat and get your heart rate pumping will do the job. Doing this for about 15 to 30 minutes each day will show significant results. In no time at all, you will be burning body fat in no time at all.

Cardio exercises though will only work if you already have developed abs. So if you don’t, you should integrate exercises that will shock your stomach muscles to develop. Crunches in different forms would be ideal. Avoid doing the same exercises everyday as the muscles may get accustomed to them and just adapt to them inhibiting muscle growth. In one day concentrate on the center muscles, the next day work on the side muscles.

Also try to increase the intensity of your workout. Use weights if possible. This is so that the muscles don’t easily get accustomed to the exercise and make it comfortable with the process.

In most cases it is enough to do exercises targeting the abdominal muscles themselves only 2 to 3 times a week (and this may already be much). Muscles need time to recover and without giving them time to rest they will not grow.

Good exercises for abdominal muscles are crunches and even sit ups (although some say they may damage your back). Once you get good at these (you can perform lots of reps) you will need to put a weight plate on your chest in order to keep challenging your muscles.

Other exercises you may want to try to include things like oblique crunches, hanging leg/knee raises and back extensions.

If you want the best results you will also have to train your other muscles. This will not just make you stronger and give you bigger muscles, it will also help you lose fat by burning calories.

If you keep eating right, doing regular cardio exercises and working out your muscles regularly you too can get those perfect six pack abs. You just need a little patience and determination.

How to Lose 26 Pounds in 7 Weeks!

Have you tried losing fat in the past and can’t seem to figure out why you’re still over weight? The first thing you should do is take a look at your workouts, are you using cardio or strength training? Instead you should do some good research into short-burst exercises which years of studies have shown to outdo cardio. The first thing you should know is that cardio burns calories. Short-burst exercises on the other hand burn carbohydrates. The difference is that when you are burning up carbohydrates at a fast pace, it gives the body have a hard time storing fat.

On the contrary, long cardio workouts send a signals to the body telling it to store fat until you begin another cardio workout. If that isn’t enough, short-burst exercises burn carbs up to 24 hours after the workout is done. One program that understands these principles is “The Fat Burning Furance” created by Rob Poulos. Rob understands the benefits of short-burst strength training and put together a program to teach people how to do them. The people you see at the gym killing themselves for hours on end are just wasting their time. It is all about quality over quantity, working smarter not harder. The Fat Burning Furnace follows a simple exercise program of three 15 minute sessions a week, that is just 45 minutes total per week and you can lose up to 26 pounds in just 7 weeks.

Click Here to Download the Fat Burning Furnace Guide Now!

So, you’ve finally made up your mind to shed those flabby pounds and get into the best shape of your life. You’ve charted out a low-fat diet plan to keep those calories under control, and have also set up a daily jogging schedule to burn the fat faster and more effectively than ever before.

You’ve got it all figured out and there’s no stopping you from accomplishing those killer six pack-abs… or so you think.

Fast-forward to a few weeks later and you find yourself miserably pounding away at the asphalt – tired, frustrated, and FAT. You can’t figure out for the life of you why in spite of all your hard work and dedication, you still aren’t any closer to the lean, mean, ripped physique you’ve always dreamt of. In fact, all you’ve got to show by way of results is a weak, aching body, sore joints and a persistently high body fat ratio.

If any of this sounds familiar to you, it’s time to take that much-needed reality check – all those gimmicky gurus you’ve been reading, listening to and watching have been lying to you all along. What you’re actually doing is wasting your time, and ruining your health with your torturous cardiovascular exercise routine.

How can this be true?

A few years ago, a few self-proclaimed fitness experts came up with this novel theory that slow, steady-state cardio actually pushes your body to burn fat, instead of carbohydrates for energy. They also claimed that such low-intensity exercise would protect your joints from injury… thereby declaring that low-intensity cardio routines such as jogging and walking were the only foolproof way to burn away your stomach flab for good.

While this supposition sounds excellent in theory, the truth is that low-intensity cardio uses calories very sparingly for energy. Thus, in order to burn a significant amount of body fat, you would need to engage in a minimum of 45-60 minutes of low-intensity cardio, 5-6 days a week. The downside to the much-repeated pro-cardio argument is that extensive periods of low-intensity cardio eventually burn muscle instead of fat for energy, which in turn, negates the entire reason why you are exercising at all.

Confused?

Lean muscle mass is your best ally in your battle against the bulge. Lean muscle is metabolically active tissue, which means that your body burns more calories for every pound of lean muscle, without any change in your physical activity levels. By reducing the amount of lean muscle mass in your body, you are effectively cutting down on the total amount of fat your body burns throughout the day. Simply put, this translates into a lower amount of fat lost in the long run.

Secondly, any cardiovascular exercise – be it low or high intensity – when performed over a significantly long period of time, places pressure on your joints and weakens them.

Lastly and most importantly, regular cardio causes only a slight increase in your metabolism. Over a period of time, your body adapts to this increased activity and cheats by using less energy to accomplish your workout. At the end of the day, you’ll find that you have to work a lot harder than you signed up for, in order to see the same kind of results as you did, when you first took up your fat-burning routine.

So, does this mean that all cardio is bad for you?

Surprisingly, the answer is no. Cardio is an essential part of a six-pack abs routine for one basic reason – it helps your body to burn fat. However, what you need to remember is that all cardio routines are not created equal.

The effectiveness of a cardiovascular routine has a lot to do with the intensity of the exercise, or how hard your body works to accomplish the cardiovascular routine. Exercise intensity can be measured on a scale of one to 10, where 1 is the amount of exertion your body feels while standing still, 5 is a medium-paced jog and 10 represents your activity level when performing a vigorous sprint.

Slow, steady-state cardiovascular routines like jogging and walking typically fall into the 1-5, or low-moderate intensity category. At the other end of the spectrum are high intensity exercises like sprinting, which exert your body to a much larger extent, and require a lot more energy to accomplish. High intensity cardio helps your body in a number of ways:

• High intensity cardio routines are calorie intensive:

Each high intensity cardio workout burns many more calories than a low-intensity routine