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The 3 Week Diet Reviews

23 Pounds in 21 Days!

You don’t know me but my name is Elisa and I bought The 3 Week Diet one month ago. I want to share my weight loss story with you, Brian.

Since having my first child, I've been carrying around an extra 30 pounds. I've tried many diets and couldn't make anything work. Your diet just made sense and showed me that everything I was doing was wrong and a waste of my time.

The 3 Week Diet plan was so refreshing and so simple to follow. I did everything you said and lost 23 pounds in first three weeks. I’m now starting the diet again from the start to lose the 7 pounds more. You have changed my life, and I am incredibly thankful.   Elisa G.

17 Pounds in 12 Days!

I purchased your 3 Week Diet program before Christmas and started it on 21st January and it was a very informative and easily readable book.

I’ve lost 17 pounds in 12 days, I’m just concerned that I’m losing too much too quickly. I will admit I haven’t followed the guide exactly. I’m not sticking perfectly to the listed foods and meal plans (but mostly) and doing very little exercise, but the weight keeps flying off.

It clearly works and if I’d followed it exactly I think it would scare the living daylights out of me because of the amount that I’d lose  . So thanks again for the information. I’ve never purchased anything like this as they are usually full of trash, but 3WD has been a pleasant surprise. Plus my girlfriend can't get enough of my new body!   James R.

5 Kilos (11 Pounds) in the Very First Week!

Dear Brian,

I’ve lost 5 kilos in my first week. It's my 10th day and I have included salad with some protein (eg. egg/ lean chicken) as you suggested. After 4 years of trying, the fat is finally coming off. It is truly like magic. 

Thank you so much. Vanessa B.
Learn more

What Is The Venus Factor Program?

Venus issue System
There's a vast kind of weight loss programs offered, however not all of them work. several of them copy existing merchandise meant for men and therefore failing to deliver smart results for ladies. John Barban's Program, the Venus issue System, has gain the eye of the many over the course of your time within the health and fitness community. Expectations area unit high, given the very fact that John Barban's weight loss product, Golden Adonis, was a good success among men. The Venus issue is predicted to attain an equivalent ends up in girls.

What is the Venus Factor?

The Venus issue may be a weight loss product designed specifically for ladies. it is a twelve week nutrition program supplying you with piecemeal directions to alter your metabolism. the merchandise conjointly comes with a virtual dietician code, and even a fat loss exercise program as a bonus. The exercise program has a hundred and forty employment lessons in video format. The bonus coaching is one among the distinctive elements of this program. during this program John provides you insights on however girls ought to approach weight loss problems. looking the guide shows that John approaches the burden loss in an exceedingly completely different method.

So however will this compare to alternative programs?

Whenever we have a tendency to get a replacement weight loss program, it ought to be compared with what we have a tendency to have already got. I even have an indoor check out John Barban's weight loss system, and it's clear to American state he has done his school assignment all right. He discovered the explanations that area unit fastness women's weight loss efforts and came up with an answer. He created his program supported dietary changes that influence secretion operate. secretion imbalance is one among the most important reasons for weight gain in girls.

Verdict
John's Venus issue System is perhaps the most effective answer you will get for the women troubled to lose your weight. Considering all the advantages that associate with this product, it's extremely suggested. after you get the merchandise, you are connexion an enormous list of happy girls. the number of client reviews on the web area unit proof enough of the effectiveness of this method. John Barban is assured that his system works, and that we extremely advocate it.

How to Lose 5 Pounds in 1 Week - Quick and Healthy?

Are you, just like I was, misled by the eye-catching headlines about diets that says – Lose X pounds in little or no time? Of course you are, but why? Does it make any sense to believe that you could lose 10 pounds of fat in a week when you know that it can't be done, at least not in a healthy way?

In this article I will show you that there actually are ways to lose weight fast but that it is not healthy for you. We could make a deal, well, it is you that have to make a deal with yourself. I will show you a method that guarantees a weight loss of at least 5 pounds per week in the healthiest way (not meaning that it is healthy but better than lots of other diets) and you will also learn why a superfast weight loss is dangerous to your health and the do's and don'ts in fast weight loss.

First, as promised, the fast weight loss diet: This diet is composed to speed up your metabolism and it must be followed exactly. You may not use any spices except salt and peppers. It is important to remember to drink a lot of water, preferably water that is isotonic, meaning that it has added minerals that make it chemically look like you body fluids. To give this diet a boost be sure to do some cardio exercising to speed up the fat burning process.

Here is the menu:

Day 1:
Breakfast: ½ grapefruit, 1 toast (no butter), 2 teaspoons of peanut-butter
Lunch: 5 fl oz of tuna-fish, 1 toast.
Dinner: 3 oz beef (lean), 10 fl oz green beans, 10 fl oz beetroot, 1 small apple, 10 fl oz vanilla ice-cream

Day 2:
Breakfast: 1 boiled egg, 1 toast, ½ banana
Lunch: 10 fl oz cottage cheese, 5 salty crackers
Dinner: 2 hot dogs, 10 fl oz broccoli, 5 fl oz carrots, 5 fl oz banana, 5 fl oz vanilla ice-cream

Day 3:
Breakfast: 1 boiled egg, 1 toast
Lunch: 5 slices of cheddar-cheese, 5 salty crackers, 1 small apple
Dinner: 10 fl oz tuna-fish(conserved in water), 10 fl oz beetroot, 10 fl oz cauliflower, 5 fl oz honey melon, 5 fl oz vanilla ice-cream.

Like mentioned before it is very important to follow this diet like it is written above, if it is altered in any way it may not work for you.

Now you will learn why this diet is not healthy. First of all it makes you lose weight faster than the body can burn fat. Even if you drink a lot, the weight loss will consist of 20% fat, 40% water and 40% lean muscle. So let's say that you lost 5 pounds, according to the percentage above you lost 1 pound of fat, 2 pounds of water weight and 2 pounds of lean muscle. Did you want to lose that much muscle? Probably not. All of the diets making you lose more than 1-2 pounds per week will burn your muscle mass for energy.

Now, why is that? The body saves the fat stored in your body for a rainy day (starvation period) and if you are on a diet and don't exercise and use your muscle to the fullest extent your body figures that the muscle is not necessary to save and it will start using it for energy.

The diet above could be executed once a week but it will not give you a long-lasting weight loss. To lose weight for good you have to compose your menu to have the right amount of protein, the right kinds of fat and some great carbs. Those three nutrients cover our total calorie intake. To be a successful dieter(meaning that the fat is burnt and not the muscle) you should reduce your calorie intake by 10-20% and increase your calorie consumption, and how do you do that? Well, you have to start exercising and do some weight-lifting.

Now you know how to lose weight fast (I guarantee that the menu above works) so stop looking for any more fast weight loss diets. You also know why a fast weight loss is only a temporary weight loss and most important, you know that there are no shortcuts to get rid of those extra pounds. It is really a really easy equation: (Calorie intake) – (Calorie burnt) = weight loss/gain. Simple? Yes! But it is not that easy to achieve because it requires some fundamental change of attitude to foods, exercise and body.

If you decides to go on the diet explained, do so as a life-saver for now, but stop procrastinating and start to lose weight the right way after this panic-fast weight loss.

This article is merely an introduction, but if you are still reading you have taken the first steps towards a healthier lifestyle.

Fruits That Burn Belly Fat

Fruits are often talked about on both ends of the weight loss spectrum. Are there really fruits that burn belly fat? Some people argue that eating a lot of fruit can be bad for fat loss due to the high amounts of sugar contained in fruit, while others boast that while fruit may be high in sugar and overall calories, the nutrients contained in fruits overpower the negative effects of the sugar. In my opinion, both sides have valid points.
Just Eat A lot of Healthy Foods, Right?
Eating "healthy" foods like fruit is a great start to any good diet. Diets full of processed and artificial ingredients are not healthy, and should be consumed in small portions, if at all. The healthier foods have higher levels of good-for-you things like antioxidants, flavonoids and vitamins. It goes back to the comparison between donuts and chicken. Eating 100 calories worth of blueberries is a lot better than eating 100 calories worth of candy.
What's The Problem with Fruit?
The problem with fruit is that it IS high in calories, more specifically sugar. If you sit around eating fruit all day, you'll probably end up gaining weight, because, while all sugars aren't exactly the same, consuming a lot of fast absorbing carbs, like sugar, often leads to fat storage.
In other words, eating too much "healthy" food is still a problem, because over-consuming calories will lead to weight gain. This can be offset with a proper exercise program, but always remember, while all calories are not created equal, too many healthy calories is still too many calories.

So, Are There Actually Fruits That Burn Belly Fat?
Kind of. Many fruits have higher levels of flavonoids, and in a 14 year study, participants who consumed more flavonoids saw less of an increase in belly fat. It's important to note that most foods higher in flavonoids are also healthier foods, like fruits, veggies and tea.
Here are some fruits that are higher in antioxidants, low-moderate in sugar, and high in fiber. Stick to these in moderation and you might just start to lose belly fat.
1. Bananas
2. Pomegranate
3. Blueberries, Raspberries, and Blackberries
4. Apples
5. Pears
6. Grapefruit
Eating clean is always a great place to start when it comes to weight loss, but you always have to remember that too many healthy calories is still too many calories. Monitor your portions and stick to non-starchy carbs like these fruits and veggies and you'll start to see progress.

Best Exercises to Lose Fat

If you want to lose weight, you must exercise regularly. However, if you choose the best exercises you can make a big difference when it comes to the total amount of the body fat you burn. That's why I'm going to be helping you choose the best exercise to lose fat and the most efficient exercises to achieve your weight loss objective, and the following paragraphs include the top eight fat loss exercises.
1) Boxing
Boxing is a really good sport to burn around 613 calories per hour. Besides it is a blast, boxing is a best exercise that loses fat and makes you learn some useful self-defense techniques as you burn body fat. In addition to this, it's extremely flexible with bag work, boxing matches, sparring and speed work all making up part of the sport.
2) Burpees
Burpees burn through a notable 546 calories per hour, and they are very popular bodyweight exercises around. Moreover, they give all the muscles in your body an effective workout which builds muscle mass and elevates the amount of body fat you burn on a daily basis.
3) Jump Rope
Jump rope needs some endurance capacities, but it's a great exercise that you can practice at anytime and anywhere. It burns around 798 calories per hour and needs no equipments but a jump rope and you are ready to go.

4) Jump Squats
Jump squats workout is a best exercise to lose fat, it's a simple but an effective bodyweight move that works all your leg muscles out, it burns 900 calories on average per hour.
5) Rock Climbing
Rock climbing is an excellent exercise that's fun, challenging and unique. The climbing itself burns 749 calories per hour but it also gives all the muscles in your body an intense workout which elevates your muscle mass and has a positive long term impact on the amount of body fat you burn.
6) Running
Running is another best exercise to lose fat that allows you to burn lots of fat but it requires some endurance capacities that you can build through constant practice, also it allows you to enjoy the outdoors while also topping up your vitamin D levels. Running burns approximately 920 calories per hour.
7) Indoor cycling
Indoor cycling is a best cycling based exercise class that involves pedaling to music at a range of different intensities. It's a great fat burner and burns around 700 calories per hour and also does a good job of strengthening your lower body muscles.
8) Step Ups
Step ups are a simple cardiovascular exercise that does a good job targeting the muscles of your lower body, it can be performed in a very strict, compact space. Step ups blast through a significant 972 calories per hour.
Summary
If you want to get better results from your workouts when it comes to fat loss, performing the right exercises is essential. So if you're not currently including any of the exercises on this list into your weekly fitness routine, start making some changes today and choose the best exercise to lose fat and ensure that your workouts are designed with maximum fat loss in mind.

Healthy Eating Tips for You

Eating healthy helps your mind, body and soul. Your body will start appreciating the change in your diet and you will feel much better. Healthy eating is really the healthiest way to lose weight. And, a healthy nutritional low calorie diet and an exercise regimen, helps control disease and aging.
You know that the reason we tend to start gaining weight is that we consume more calories than the amount of calories that we burned off. And, most of us have struggled with our eating habits because of a variety of factors. The quantity and quality of the good that we consume is what makes us unhealthy. Couple both of these factors plus a busy work schedule, and it becomes very difficult to eat a healthy diet. We need to make eating healthy a priority in our lives. So let's start a regimen.
Start by getting yourself the new U.S. food chart which is in the shape of a pyramid. Make this your guide to begin eating healthy. First identify the food categories and the quantities that can be eaten. Learn which fruit, vegetables, seafood and meats are recommended.
When grocery shopping try getting the freshest fruits and vegetables, and if possible buy organic produce. Try to limit or eliminate soft drinks and junk food from your grocery list. This is the main problem that we have in the United States. It is very easy to pull up to a fast food drive through and get a fast meal.
Breakfast
Breakfast is the most important meal of the day. You need to start your day with a nutritious meal. Your breakfast meal should include fruits or fruit juices, cereal (low in sugar), low fat milk and eggs. Try to be light on the bacon, but if it's a must then remember that you want to keep your cholesterol in control. If you don't have enough time in the morning to make yourself a healthy meal, then eat a breakfast bar. There are plenty of them available that are nutritious and low in calories.
Lunch
When it comes to lunchtime avoid eating eat fast food. Make your own lunch or eat a salad with chicken from the market or at a restaurant. You can eat out at restaurants just be conscious of what you are eating and limit the portions that you eat. You'd be surprised how in one meal you can eat all the calories that you should eat in the entire day.
Dinner
Try to eat your dinner meal early in the evening or late afternoon. This is one of the biggest mistakes many people commit. They eat dinner late in the evening and fall asleep shortly afterwards. If you eat a healthy dinner early and get hungry later in the evening, then just have a low calorie snack and drink water.
Top Tips for Eating Healthy Meals
Learn how to prepare healthy meals. You should prepare your meals low in salt and fat. Try grilling your meats instead of frying, and avoid using large amounts of sugar and salt in recipes. There are plenty of seasonings that help to enhance the flavor of your foods while keeping them healthy and low in calorie.
Drink at least eight glasses of water a day. This will help your metabolism burn calories and eliminate toxins from your body. Drinking water also helps you with your digestive system. Beware of drinking too much juice. Although juices are healthy they are frequently high in sugar and in calories.
Fill your refrigerator and pantry with healthy food and get rid of all of the junk food. If you have junk food at home you will probably eventually eat it. The best way to keep to a healthy diet is to only have healthy food in your home. There are plenty of healthy snacks available to buy.
When dining at a restaurant maintain your discipline. Stay away from the bread basket or tell the waiter to remove it from the table. There are many restaurants that offer a selection of healthy meals; some even provide the meal's calories and nutritional information on the menu.
Once your eating habits change at home you will find that it is much easier to keep to you healthy habits when you are eating out. Low in salt, low in sugar, and no frying should be one of your main concerns when preparing your meals. Portion control is the other.
Do not skip a meal. Skipping meals is not healthy. Your body goes into starvation mode and this slows down your metabolism. If you are trying to lose weight, then this will sabotage your efforts. Three meals a day and a couple of snacks is the healthier way to go. Some doctors even recommend five small meals each day.
When you have implemented a healthy eating regimen you will find that you will lose the desire to eat fast food or junk food. The craving that you once had for cheeseburgers and French fries is no longer there. Your days of going through that drive through are over.
It is important to limit your intake of alcohol. Drinking alcohol not only slows you're your metabolism, but it also has calories that you are drinking. Try to eliminate drinking or limit it to just a couple of drinks on the weekend. If you're a beer drinker, then drink light beer or try switching to red wine, it's healthier.
Finally, stick to your goal of eating healthy foods. If you have been eating unhealthy for years it could be a difficult change, but if you plan your meals ahead of time and follow the tips found here you should be well on your way to eating in a healthy manner.
All medical studies have shown the positive effects a healthy diet can have. It can help you control diabetes, lower your cholesterol level, lower your risk for heart disease, help with weight issues, and more. Eating a healthy diet also helps with sleeping disorders and keeps your mind more focused. Start eating healthy today, you'll be glad you did.

Healthy Eating? Yes You Can - Just Decide to Make a Plan!

Healthy eating can keep you physically thin, mentally sharp and brimming with more energy than a caffeine-overdosed energizer bunny. But... There aren't many people who do it consistently...even though they want to. Okay, so if everyone wants to eat healthy, how come we're all doing such a lousy job of it? It's because we eat without really thinking about it. Everyone does it. Snacking on chips as we talk with friends, taking a bite of fresh sliced tomato off the cutting board, finishing the potatoes just because they're on our plate. "Mindless eating" happens because we eat things without consciously deciding whether we should. Exactly what you eat is the goal of billions of dollars in marketing, and mostly what's marketed is not good food.
Are you susceptible? Of course! You're subjected hundreds of times a day to TV and radio, billboards, print ads and restaurant signs convincing you to eat food you really don't want to. It's in the shows and movies we watch, it's posted to our Facebook pages. We exchange it in games we play. "Here, have a burger. Your friend sent you candy. A Yummy cupcake. You'll love this frapa-capa-lapa-chino."
You don't have to pay attention or believe what you're being told for it to worm its way into your subconscious. People are spending money to tell you what you like because it works for them.

Temptation can sometimes intrude...To tempt you away from healthy food
Also, you're faced with "Eat this!" cues all the time you're around people. When do you get together with your friends when someone ISN'T holding a Starbucks cup or sipping on a Big Gulp. Then someone's offering everyone breath mints. The message that you should be eating something that's not good for you is everywhere.
You know what the risks are from eating badly: obesity, cancer, heart disease, diabetes, mental confusion, mood disorders... and every day it seems like more illnesses are linked to unhealthy eating. How you eat - clearly it's a matter of life and death.
What's the answer? The techniques that people use to convince you to prefer bad food, you can use on yourself. And that way you will come to prefer healthy food, healthy recipes and healthy snacks. You already know these methods work - they are the reason you're eating food you don't want to be eating.
Look, you're not going to make a permanent change in the way you eat if it requires you to give up what you like most and to scrutinize what you eat every time you eat - or worse yet to measure, or look up, or record... Come on! Let's be real! In the long run, if you don't enjoy doing something you won't do it. Liking healthy food is the only thing that will work forever.
What is this healthy eating thing going to get you? Well for starters, a longer, healthier more productive life. In some cases, you can relieve symptoms from long term illness or even AVOID CHRONIC ILLNESS by eating well. You can have more energy to do the things you want to do. You can get closer to your body's ideal weight. You can be more active, more positive, and more dependable. You can be there to support the ones who need you, to play with your grandkids, to enjoy your retirement.
A healthy diet will help you find...That most elusive peace of mind
And beyond physical health that eating healthfully will bring you, there's a huge psychological benefit. That's because you will see every day how you overcame something that at one time seemed difficult or impossible. You'll have a daily infusion of self-confidence from recognizing your own ability to set goals and achieve them. You'll come to appreciate just how potent you are.
Maybe you've given up on ever finding a diet that will work for you. I want you to know that you can make a change starting today that can help you eat move to a healthy diet permanently. So whether you want a healthy eating plan for losing weight or just for your long term health, it's something you can do.
We need to counteract the deluge of bad eating cues that we are bombarded with and replace them with our own internal cues to eat well. It's easier to eat the things you like. So choosing to like good food makes it easier to eat good food. And the situations and techniques that got you into the habit of eating badly are going to be the ones to bring you back to healthful eating.
You don't need to become an expert on nutrition. You don't have to exert enormous willpower. Here's a place to start. Decide what your favorite leafy green vegetable is, the favorite way you like carrots prepared, and your favorite kind of salad. Be really specific, visualize them, and write them down.

• "I'll take my broccoli lightly steamed with lemon and butter."
• "I can't resist shredded carrots with orange blossom flavoring"
• "I like a spinach salad with dried cranberries and feta cheese."

By naming your favorites, it's going to make it easier to choose them when you see them on a menu or when you see them in a grocery store. It's the same idea the fast food marketers use against your interest - to make you think, "Gotta have that!" Only now, your "Gotta haves," can be good for you.
Go ahead. Decide what your favorites are. If you just do it, you'll surprise yourself at how big an effect such a seemingly simple thing can do to help you to eat healthy.

Your Anti-Cellulite Diet Must Contain These Foods

Women today are afflicted with cellulite - the bumpy fat under the skin. Although the specific reason/reasons behind this problem is not yet known, but experts believe that it is mainly due to the genes, hormones and most importantly, the diet. In this condition, pockets of fat accumulate against the connective tissue under the skin. Cellulite, also called orange peel skin, occurs on the thighs and hips of women. You can find various cellulite creams, lotions, potions and other treatments to combat this unattractive superficial fat. However, improving your diet and switching to healthy and nutritious food or more specifically an anti-cellulite diet can soothe the problematic skin issue.
Anti-cellulite foods should be rich in essential fatty acids, antioxidants and minerals. All these help in burning fats by regulating the metabolic system of your body. Listed below are the foods which can fulfill your desire for a cellulite-free skin.
free cellulite removal presentation 
weird tips to help you get rid of cellulite 
Bananas - They are considered as one of the best cellulite foods because of high potassium and less fats. The body's fluid levels are balanced by potassium. Hence the excess water weight can be flushed out by eating bananas as a snack food. Also, carbohydrates in bananas provide a feeling of fullness for a long time.
Blueberries - There is a high concentration of Anthocyanin in blueberries. This antioxidant nullifies the effect of enzymes that tend to harm the connective tissue and form cellulite. These anthocyanins also contribute towards collagen maintenance while eliminating the free radicals. Vitamin C & E and antioxidants contained in blueberries are very helpful in fighting cellulite, thus making it a good addition to the anti-cellulite diet.
Chilli pepper - It is an amazing food that can be added to your anti-cellulite foods list. Vitamin C & E and the potassium content present in chilli are attributed for this quality. Along with these, the pungent smelling ingredient of chilli, known as capsaicin, increases heat in the body, which in turn helps burn fat (cellulite). By raising your body's metabolic rate it results in considerable weight loss.
Eggs - the egg whites are rich in dietary protein. These are low in calories and therefore should be included in your anti-cellulite diet. When toxins of any type are accumulated in your body, it slows down the lymph system, which ultimately leads to accumulation of fat in the form of cellulite. Eating eggs can be very helpful in this case as it helps to detoxify your body. So, include a few servings of eggs especially egg whites in your weekly diet.
Green tea - although not a food, including green tea in your daily diet helps to combat cellulite very efficiently. Not only does it increase the metabolic rate, it is also helpful in preventing cellulite formation and aids in glucose regulation. Theobromine content of green tea helps in eliminating the fat content from the cells. Overall this beverage is great for those looking to shape up and improve their overall health. Green tea is also found in some cellulite creams.
All these foods provide your body with essential nutrients while alleviating cellulite formation in your body.

The 7 exercises that burn stomach fats fast

01

If building a six-pack were easy almost everyone would have sexy abs. It's not only the actual effort that's hard, it's also knowing "how" to burn stomach fat correctly that's a challenge. Read on and burn the unwanted calories with these exercises to burn stomach fat quickly.

Running or walking: As you exercise, calories are burned and your body fat percentage decreases. So, exercising not only helps you lose belly fat, it also sheds fat from other areas. Running and walking are two of the best fat-burning exercises. Plus, the only equipment you need is a good pair of shoes. Between the two, running burns more calories, but walking really isn't too far behind.

Running and walking can be part of your interval training routine and do not forget to warm up and cool down if your take up running for weight loss.

02

Elliptical trainer: Some of us no longer have the strong joints we had as teenagers. Jogging is out of the question and walking doesn't cut it. The good news is elliptical trainers provide an intense, low impact cardio workout. In fact, a 145-lb. person can burn about 300 calories in 30 minutes on an elliptical trainer. That's about as many calories as running burns, but without the joint wear-and-tear.

03

The bicycle exercise: Burning body and belly fat with cardio exercises is half the battle. Next is strengthening abdominal muscles so you have something to show once the fat is shed. In a recent study, ab exercises were ranked from best to worst. The bicycle exercise ranked as #1 because it requires abdominal stabilization, body rotation, and more abdominal muscle activity.

These are some bicycle exercises you can do before you hop on your bike:

-Lie on your back with hands behind your head

-Raise knees to your chest while lifting head and shoulders off the ground

-Bring the right elbow to your left knee and straighten the right leg

-Switch sides - bring the left elbow to your right knee and straighten the left leg

-Continue switching sides to simulate a pedaling motion

-Breathing should be relaxed and even

-Do 1-3 sets with 12-16 repetitions

04

Bicycling: Bicycling is another great low impact cardio exercise. Not to mention, it's a great way to travel or see the countryside. Depending on the speed and intensity the average person can burn between 250 to 500 calories during a 30-minute bike ride.

05

Reverse crunch: The reverse crunch was also ranked above regular crunches as the 5th best exercise for strengthening core muscles.

-Lie flat on the floor with arms at your sides

-Cross your feet and lift them off the floor so your knees create a 90-degree angle

-Contract ab muscles and lift head and shoulders off the ground

-Exhale when you contract; inhale when you lower back down

-Do 1-3 sets with 12-16 repetitions

06

Vertical leg crunch: The vertical leg crunch is similar to a regular crunch. But it requires you to keep your legs straight, which makes the abs work harder and increases the workout's intensity.

-Lie down with hands behind your head

-Put your legs straight up with knees crossed

-Flex abs to lift head and shoulders off the floor

-Lay back down

-Keep legs extended in the air the whole time

-Exhale when you flex; inhale when you lay back down

-Do 1-3 sets with 12-16 repetitions

07

Exercise ball crunch: This exercise needs a lot of stabilization which engages more muscles. You'll need an exercise ball.

-Lie on the ball so your lower back is supported and feet are firmly planted on the ground

-Place hands across chest or behind the head
-Contract abs and lift your torso up and forward

-Lower back down

-Keep the ball stable during each crunch

-Exhale when you crunch; inhale when you lower back down

-Do 1-3 sets with 12-16 repetitions

the critical bench

  Attention weight lifters, bodybuilders, or anyone
looking to get a stronger, more muscular physique… "How A Skinny Kid With Asthma Achieved
a 452 Pound Bench Press & Packed On 75
Pounds Of Muscle Mass In The Process!"

And he guarantees you can get the same amazing results!

Here’s the true story of how I went from lifting a puny 100 pounds on the bench… to literally being able to bench press over 400 pounds!

If you learn the simple secrets I’m about to reveal… you can quickly add more weight to your bench press… pack on solid muscle mass… and get a muscular, physique that makes you feel proud and confident!

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The Venus Factor Program Customer Reviews

"The community is amazing. I was scared that those girls will be somehow too extreme, but what I have found out that they are all intelligent, same minded women that are willing to help each other out."


Elisa M.

At one time in my life I was close to 180 pounds.
Despite the fact that I was eating “clean” and “healthy foods” during the day and everybody viewed me as the healthy food expert, I wasn’t very happy with my weight.

Then when I searched for a better way of doing this I stumbled across the Venus Factor.
The Venus system is amazing. The approach logical and it makes so much sense. It’s more flexible and simpler than anything I have tried in my life so far.

And the community is amazing. I was scared that those girls will be somehow too extreme, but what I have found out that they are all intelligent, same minded women that are willing to help each other out.

This finally worked and the Venus team know what they are talking about.
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"I saw the Venus Factor transformations, so I was like “I want that”, got the program immediately, got on forums, and started interacting and immediately following the protocols. The weight just fell off."

Heather B.

Vital Stats: Age 48, weight lost 15 lbs, inches lost: 3" on waist, 4" on hips.
I’m glad I found the Venus systems, because my husband was really struggling with my inability to eat like a normal person. We would travel to Italy I would just not eat like everyone else and would have to get my special meals, because what was on the menu was forbidden, that’s no way to live!
I dove right in. I saw the Venus transformations, so I was like “I want that”, got the program immediately, got on the forums, and started interacting and immediately following the protocols.
And the weight just fell off.
I always thought I was too old for such a transformation, but turned out I was not!
The Venus factor is really different, it doesn’t require you to change and identify with the approach like all the other programs, you don’t have to stop talking to other people, just because they choose to eat or workout differently.
The program is great, it’s all based on science, it all makes sense and is simple to follow.
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"I'm in the greatest shape I've been in my whole life. Thank you, thank you, and thank you!"
Stephanie S.
Vital Stats: Age 35, weight lost 14 lbs., inches lost: 3" on waist, 4" on hips.

I have literally wasted years of my life, that I could have looked great if I followed the principles of Venus earlier.
A friend of mine told me that she admires my endless energy and I just couldn’t believe that, because that’s not who I was a year ago.
Venus completely changed the way people see me.
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When I found Venus it was like a light bulb went off. These tools have been phenomenal for my eating habits." Tina Roman - Glendale, New York
Vital Stats: Age 39, weight lost 37 lbs., inches lost: 10" on waist, 8" on hips.

I got the results I wanted using the Venus program when nothing else seemed to be working. The Venus Community was a huge part of that success. You can ask a question at any time, and there's a Venus somewhere ready to offer support, encouragement and advice. Just reading through the blogs and posts you see someone going through the same struggles you are. The program is awesome on its own, but the women in the Community put it over the top!
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"My husband is the envy of his friends for essentially getting a "new" wife in mid-life!"
Roberta Saum, Gold Run, California
Vital Stats: Age 52, weight lost 60 lbs., inches lost: 8" on waist, 10" on hips.

I was so frustrated with not getting the body I wanted.
It wasn’t until I found Venus Factor that I finally reshaped my body. I wasn’t very skeptical, which probably helped me to get started with the workouts, but there wasn’t really anything to worry about anyway. I just did three months as a test drive and the results blew me away, I completely changed my body and my whole life.
After doing the Venus program I realized that before I was doing almost everything wrong and way too complicated.
I’m 50 and I’m in the leanness and best shape of my life. I’ so happy, I have never been happier.
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The Venus Factor Program Reviews

First, the Venus issue may be a body transformation program for girl solely. Its purpose is to develop associate sandglass figure, therefore it\'s shoulder intensive. The rep vary for Venus issue is between 10-12 reps, therefore it will target building muscle whereas burning fat. All workouts square measure drained a circuit manner with a sixty second rest between exercises so as to raise at your However, it\'s neither a ground breaking science nor brought from the Mars because it is claimed to be. I’m being terribly honest with you!

Looking for an honest exercise which will assist you build your dream body, however undecided wherever to start? Most programs for ladies don’t address the $64000 issue of shaping your body. they\'re either primarily based solely on diet and a few abdominal exercise or total your whole body constant means and utterly neglect the foremost necessary issue – your naturally enticing shape! It’s fully crucial you create it a priority to aim for the your best form supported your current body proportions and have a exercise set up that\'s structured during a means that will this for you.


If you haven’t detected of this program, I recommend you to observe this video presentation initial

Have You Tried Yoga Exercise For Weight Loss

If you are thinking of exercising to help lose weight you probably think that you need to do some sort of high cardio exercise. High cardio exercises aren't the only type of exercise for weight loss, yoga is one exercise type that you might want to consider. Most people think that yoga is slow and still and wouldn't help you to lose weight but is this really the case? Yoga can actually help you to lose weight as well as give you many other health benefits. There are different types of yoga and some are more effective for weight loss than others. Yoga also works better if combined with other exercises to speed up weight loss and improve your overall health. There are some types of yoga that are more aerobic like and give you a great cardio workout. With this type of yoga you will really work up a sweat and increase your heart rate and oxygen intake. This type of yoga still involved yoga poses but they are done with much quicker movements. This aerobic type yoga is known as 'Power Yoga' or 'Hot Yoga'. Power yoga is usually done in a room that has a higher temperature than normal so that you sweat even more. Whether the excess heat does help increase weight loss is a subject of much debate, but the exercises themselves definitely work well for weight loss. Vinyasa yoga, also known as flow yoga, is one of the best types to assist with weight loss. There are a number of different yoga styles even within the Vinyasa group. For example, Power yoga is Vinyasa yoga performed in a hot room. One of the most popular Vinyasa yoga exercises is the Ashtanga yoga. Ashtanga yoga still uses the same yoga poses that are used in regular, slow paced yoga but it also combines some athletic movements. The main difference between a fast paced yoga and a slow paced yoga is the speed of the movements between the poses. Also the time held in a post is not as long. So instead of moving slowly between poses and holding the pose for a certain time period, one would move much faster between poses and only briefly hold the pose. The movements between poses are much more athletic. You shouldn't start out with a power yoga class if you are new to yoga. Start off with a regular yoga class as this will still have weight loss advantages. Yoga will also help tone your muscles and make your body more flexible. If you have never done yoga before you may find it difficult to believe that this gentle form of exercise will possibly help with weight loss but it really does. When you are holding poses you are developing muscle control and balance. When you improve muscle tone and balance your body will burn calories much more efficiently. When you practise yoga it will also benefit you when you do other types of aerobic exercises. As your body becomes more flexible and your muscles become more toned and stronger you will become more efficient at aerobic exercises. It can be very beneficial to do some aerobic exercises two or three times a week and also do some yoga exercise for weight loss two or three times a week. You will be amazed at your weight loss results when you combine these exercise types.

Exercising For Weight Loss At Home

If you are overweight you may not want to join a gym to lose weight or join some sort of exercise class. An overweight person may be embarrassed by their weight and too embarrassed to go to the gym. You may also be a bit self conscious to go to a gym on your own. Those that do decide to join a gym will often lose motivation if they are going on their own and don't have an exercise partner to help keep them motivated. For those who want to exercise to lose weight but don't want to join a gym may prefer to do exercise for weight loss at home. If you do decide to stay home and exercise at home then you may want to consider buying some gym equipment as these can help you to stay focused and they are also a reminder to keep exercising. Here are some popular gym equipment for exercising for weight loss at home. * Treadmill - treadmill are fantastic for burning lots of calories. If you don't have much space in your home there are fold-away treadmills available that don't take up much room when packed away. Treadmills are easy to use and you can set them at your preferred speed and gradually increase your speed and your distance as you become fitter. * Elliptical Trainer - these are also known as cross trainers and they work both the upper and lower body at the same time. When working on an elliptical trainer you work in 'skiing' motions that can burn off maximum calories in a short time. These machines are fantastic for those who want to exercise for weight loss at home. * Balance Ball - balance balls are available from sports stores and many variety stores. They are affordable and although they don't burn as many calories as a treadmill or elliptical trainer, they do help to burn calories, tone muscles and increase stamina. These three pieces of exercise equipment are great combined and offer a very effective exercise routine. Once you have these items you need to plan a specific time each day that you will exercise. The most common exercise times are either first thing in the morning or straight after work in the evening. By having a set time each day you are more likely to stick to your schedule and build the routine into part of your usual daily routine. Start off your exercise routine by walking on the treadmill for around 20 minutes. Start off at a slow speed and gradually build up that speed over time as you become fitter. After your 20 minute walk on the treadmill, have a drink of water and do some stretches. On the second day of exercise start off with some sit ups or crunches. Once you have completed some sit ups then hop on the elliptical trainer for 20 minutes. Once again do this at your own pace and you can gradually increase your speed over time. Finish up with a glass of water and some stretches. The third day of exercises will use the balance ball. Sit on the ball with your calves at 90 degrees to the hips and bounce gently up and down on the ball about 20 times. Next, lay on the ball face down with your feet on the floor to keep your balance. Put your arms behind your head and push your head downwards and then raise it back up. Repeat this about 20 times. When you become more comfortable and confident with these exercises you can add some weights for more resistance. Once you become a little fitter and comfortable with these exercises you can increase the time you spend exercising each day and combine all three lots of exercises into one big exercise session each day. Of course, only do this at your own pace and time. These three pieces of exercise equipment are great to exercise for weight loss at home and you will save money long term on those continuing gym fees that you don't have to pay.

Do You Need Extreme Exercise For Weight Loss

Those who want to lose weight usually want to start seeing results fairly fast. If you don't begin to see some weight loss results then you tend to lose motivation and give up. If you are looking to lose big numbers fast you may be thinking you need extreme exercise for weight loss. You may believe that lots of exercise will be best for the best results. This isn't always the case though as over exercising is not always good for you. If you throw yourself suddently into extreme exercising when your body is not use to exercise then you could end up with an injury that will then prevent you from doing further exercise for a while. You may have heard of workout routines being referred to as 'extreme exercise' but it isn't usually extreme forms of exercise but it refers to simple exercises done to an extreme level. For example, instead of jogging on the treadmill for half an hour you may jog for 2 or 3 hours. Some people may benefit from this type of extreme exercise but most people won't. Most people, particularly those who have not exercised for a long time, wil burn themselves out or even end up with an injury by doing this type of exercise. Although exercising steady and slow will take longer to lose weight, it is the best way to go for long term weight loss. It is unfortunate that most people tend to be in a big hurry to lose weight and don't have enough patience to take the slow and steady route. They want quick results and want to exercise in this extreme way thinking that they will have good results fast, but it doesn't usually happen that way. Putting on weight doesn't happen overnight and so losing it won't happen overnight either. No matter how much exercise you do you will not lose all that weight fast. The only thing that you do by jumping full force into exercise is risk injury. When your body is not use to exercising it will become tired, strained and you may also burn out very quickly and then you won't want to continue exercising. If walking for 30 minutes a day isn't enough for you so you walk for 2 or 3 hours a day instead, you will soon get sick of so much walking and you become tired of it and will soon give up. Whereas 30 minutes of walking a day is very achievable for anyone and you are much more likely to stick with this routine long term. If you have been exercising for a while and are quite fit then extreme exercise may be an option. But even those who are very fit can still overdo it and end up damaging their body. For those who aren't fit and are overweight then there really is not any extreme exercise routines that your body will be able to handle. Doing too much too soon or too fast will only risk injury to your body and as well as exercising fast you can lose moral very fast. When you find you can't keep up with the extreme rate you may become dejected about your physical state and your inability to keep up with your exercise plan. If you start off slow and steady you will keep up and you can feel good about yourself and your ability to exercise at that pace. Sure walking for 30 minutes is not as impressive as running a marathon but remember that people who run marathons have been running for a long time and have trained long and hard to do it. They didn't start out at marathon level and it is unrealistic to expect to do that. You will only become discouraged if you set your goals too high and start training at an extreme rate that your body is not ready for.

Diet Or Exercise For Weight Loss

Obesity is a huge health problem in America and other countries and those who reach the stage of obesity really struggle to lose that weight. Even those who aren't at the stage of obesity but still quite overweight tend to struggle to lose that weight and then to maintain a healthy weight loss. If only losing weight was as easy as putting it on! Statistics show that almost all people who diet will give up and may even end up heavier than they were before they began trying to lose weight. Most people just don't know the best way to lose weight - use a fad diet, use a normal, healthy diet or is it best to just exercise. A combination of a healthy diet and exercise will give you the best weight loss results. There have been studies that have claimed that diet is the main cause of obesity and this leaves people wondering then if diet is the only thing they need to change to lose weight. There are some people that this claim is true for, they may do some form of exercise but they consume so many calories that they continue to put on weight. However, this is not always the case and for most people who are obese they eat badly and they don't exercise. It is possible to lose weight by simply changing your diet and watching your calorie intake and many doctors and medical professionals will recommend a change of diet to people with a weight problem. The problem with only dieting and not exercising is that it will take much longer to lose weight and often you will give up on the diet and soon return to your old eating habits and putting all that weight back on. Exercising alone without a diet change has its own downfalls in that it is tiring, unrewarding and it will still take longer to lose weight. It really is best to have a combination of exercise and dieting to lose weight and stay motivated with your journey. There is a program that consists of both exercise and dieting called 'High Calorie Expenditure' and this program suggests that a low or moderate intensity exercise is better than no exercise at all. The program recommends that to lose weight a person needs around 45 minutes of walking at least five times per week. Walking needs to be brisk and should burn around one pound per week which is the recommended weight loss rate. One other reason that it is recommended to include exercise as well as a healthy diet in your weight loss plan is because exercise does more than just burn off calories, it also changes the metabolism and increases it so that it burns off more calories even at times of low activity. Exercise builds muscles and muscles require more fuel to run than fat does. So as you build muscles you are burning off more fuel even when sitting down which helps to aid your weight loss even more. If you are trying to lose weight then I suggest combining a healthy, nutritious diet with exercise for the best results. This is a lifestyle change and one that you can continue with even when you reach your goal weight. You will have a healthy weight and you will feel much better and have more energy to do the things you love.

What To Look For In Healthy Eating Diets

With all of the new diets coming to the market every single day, it's no wonder that there is a lot of confusion surrounding healthy eating diets. To make matters worse, diets often contradict each other. For example, one diet may tell you to eat all the meat you want, while another practically forbids it. So, how can they both be correct, right? It's enough to drive even the most educated dietitian crazy, let alone the average person. So, the real question, then, is how can you find which are the best healthy eating diets for you?

First and foremost, you should know that how new a diet is doesn't tell you how effective or healthy it is. There are new fad diets coming out all of the time. Some work, some don't and some are downright dangerous. It's this last group that you have to really watch out for. At the same time, you should also know that you don't necessarily have to follow any one particular plan, but can combine elements from several diets to best suit your needs.

For example, a diet low in carbohydrates can be just fine for those who have the right insulin resistance and blood sugar level. However, they would have a very negative impact on somebody who needs to have a decent amount of carbohydrates in their diet to be healthy. In fact, it's possible that eating almost nothing but protein and fat can make feel sick after a couple of days doing it. Whatever the case may be, you need to pay attention to any diet you try, and how it affects you personally.

As long as we're on the subject of carbohydrates, it should be pointed out that they come in two main forms: simple and complex. Generally speaking, it's best to avoid simple carbs, which include white flour, white rice, candy and sugar. These are the kind that cause the biggest spikes in blood sugar, and typically have a poorer nutritional profile. Complex carbohydrates include whole grains and some fruits. These are much more healthy and can usually be added to any eating plan (within reason).

If you want to attempt your own healthy eating diets, then there are a few basic guidelines to follow. You can start by reducing or eliminating simple carbohydrates. Then add foods that are high in lean protein, such as the white meat of chicken, fish, and some cuts of beef. Other good sources of protein are nuts and legumes. Next, cut out all trans fats, and reduce how much saturated fat you take in. You can eat healthier fats (polyunsaturated and monounsaturated) without too much worry. The other rule of thumb to stick to is to eat foods as close to their natural state as possible.

Healthy eating diets come in many different forms. As mentioned earlier, some of them are actually quite good. Before trying one, look at it with some common sense and see if it includes a variety of foods. For the most part, any diet that restricts whole groups of foods is going to be harder to stick to, which would only defeat its purpose.

What Makes Weight Loss Effective

Weight loss is an issue which plagues many people not just in America but all around the globe. There are numerous ways in which weight loss may be achieved however various programs may not always be effective for all individuals.

When choosing a specific program for weight loss it is necessary to consider several factors before making a decision. Some questions you may ask yourself include:

A. Is this a program I can commit to for a long period of time?

B. Have others had success with this program?

C. Is this program safe?

D. Do I have enough information on this program and how it works?

Research is essential for any weight loss plan you intend to use. The more you know about a program the more likely you are to follow the plan properly therefore the more effective it will be in the long run.

Two very important factors of effective weight loss are commitment and determination. In order for a weight loss program to succeed you have to be able to commit to doing it correctly and you have to be determined to make it work for you. This is a large part of why so many weight loss programs fail and also a large part of why it is so vitally important to find the program that is right for you specifically.

If you are a person who does not like taking pills for any reason then chances are a weight loss plan which requires the use of daily oral supplements is probably not the right choice. The best weight loss plans are those which fit in with your normal lifestyle so the changes that you may have to make are not so drastic.

When it is necessary to make changes to accommodate a specific weight loss plan be sure that these are changes you can live with and adapt to. A person who is resentful of things they have to change or give up is often setting themselves up to fail. In order for these changes to be effective you have to be willing to make them. When making these types of changes it is best to start off with small steps. Don’t try to give up too much at one time.

Persistence is another important aspect of weight loss. No one is perfect and there are going to be days when you ‘fall off the wagon’ so to speak. Instead of degrading yourself just keep reminding yourself that it is only a minor setback and keep trying. This is where determination comes in. Remember that nothing is fool proof and you are going to make mistakes and have bad days.

Regardless of which specific weight loss plan you choose remember the key points. Commitment, determination, knowledge and persistence may seem like trivial things separately but combined they can be that little extra push that you need to succeed.