What Are The Best Muscle Building Supplements?

There are many men and women out there striving to build lean muscle mass. Although even more individuals are struggling to shed excess body fat, you’d be surprised which one is more difficult to accomplish. The fact that a plethora of the best muscle building supplements ever sold are currently gracing the market is a hint. Packing on lean muscle mass is a real challenge to say the least. This is even more true for slim individuals with high metabolisms. If you are not consuming more calories than you burn off in a day, it just won’t happen. Okay, now this is why the best muscle building supplements are so important when it comes to building your biceps, legs, shoulders, and chest.

Lifting weights is naturally a major aspect of building lean muscle mass. If you’re not pumping iron to some extent, it is plain and simply not going to happen. It doesn’t matter if you have the best muscle building supplements on the planet. The various muscle groups have to be challenged in order for you to pack on real muscle tissue. This basically comes down to tearing muscle fibers so that they can be rebuilt stronger and larger. Therefore a regular workout with weights is crucial, but just be sure to toss in some variety so that your muscles get confused.

If you are new to the world of weight training and muscle building supplements, you might want to start at your local general nutrition store. This way you can speak with someone in person about what each of the best muscle building supplements have to offer. Some are not merely for packing on muscle, but additionally provide ample calories for building body mass. While some individuals may like this, others may not. It is fairly common to find that women do not want extra calories, but do want to improve their muscle mass. Whereas men commonly do want to gain additional weight.

Start shopping around for bargains on the best muscle building supplements. There are plenty of them out their, but you really have to look and do some online homework. Rest assured that most muscle building supplements and protein formulas are more expensive in local retail stores than they are on the web. So naturally you should compare prices and find the best deals you can prior to purchasing. Then again, this is not to say that you won’t find a great deal on protein bars, calorie shakes or amino acid supplements in a local nutrition store. At certain times they do have sales like all retail shops. To sum things up, you need a regular weight training regimen and the best muscle building supplements to effectively get the job done!

Do You Really Need A Personal Trainer?

I never really planned on having a personal trainer. At first, I was more interested in having some sort of workout partner. A friend of mine was in even worse physical fitness than I was in, and we planned on using each other as motivation to get in shape. We could not really afford personal trainers at the time, and we figured that just getting started would be a big accomplishment.

For a while, we got a lot of benefit from just going to the gym together a few times a week. Personal training might have sped things up, but we were doing pretty well on our own. We were both losing weight, feeling better about ourselves, and having much more energy to do the things we loved. For the first several months, this was how it was. Eventually, however, we hit a wall.

This is a well-known phenomenon. Even with personal trainers, it is possible to hit a fitness wall and be able to go no further. The exercises you are doing is simply not strenuous enough to push you up to the next level. I tried changing things up, but I just didn’t have enough extra time to exercise and, in the hour a day I was spending, I could only get so fit. That is when I decided to hire a personal trainer.

Accredited personal fitness instructors are not cheap, but fortunately the gym I was at had a deal. You could get a discount on the first month of personal training, complete with several extra hours of one on one working out. The trainer pushed me like nothing else. He made me go further, workout harder, and stay longer than I had before. That wasn’t what really helped, however. What really helped was all the new exercises he showed me. I was sculpting different muscles, doing different cardiovascular exercises, and in general having a greater variety of activities than before. It started to have an affect on my body almost immediately.

After the deal ran out, I had originally planned on quitting working with the personal fitness instructor. I found out, however, that I enjoyed it too much to quit. I decide to cut back on my hours with a personal trainer, but to keep seeing him anyway. Nowadays, I am healthier than I have ever been, and continue to get stronger. I owe a lot of that to the personal trainer who I have been working with.


Some Vital Number To Track For Good Health

When it comes to health, we often think if there’s no indication of high blood pressure or high blood sugar, then we must be pretty healthy. But, we need to take some other numbers into account for an overall picture of our health. You can have normal blood pressure and low blood sugar. Or you can have high cholesterol and it hasn’t led to high blood pressure, yet.

Knowing all of your numbers can give you and your doctor a better picture of your overall health. What numbers should you know?

Cholesterol – Cholesterol is a fatty substance in your blood that your body needs to function properly. Don’t let the word fatty scare you too much. We do need healthy fats. However, bad fats and bad cholesterol can cause a heap of problems.

When it comes to cholesterol, there are two kinds, HDL and LDL. HDL is a high level density cholesterol. This is your good cholesterol, so you want that number higher than your LDL, which is the bad stuff, or low density cholesterol.

The overall number for the two combined should be below 180 mg/dl. mg stands for milligram, which is one thousandth of a gram. The dl part of the number is a deciliter or one-tenth of a liter. In that ratio, the amount of cholesterol in your blood should be very small.

BMI – Body Mass Index measures your body weight in regards to your height. You want your total BMI to be below 25. If the number is over 25, it indicates you are overweight. A reading over 30 indicates you are obese.

The normal range is between 18.5 to 24.9. These numbers indicate you’re at a healthy weight range. If the number is below 18.5 it indicates you are underweight.

If you don’t know your BMI index, here is a nifty calculator to give you an idea: https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm

However, you may want to check with your doctor if your results fall into the overweight or obese measurements. Being overweight can lead to other problems.

Blood Sugar – The goal for your blood sugar level is below 130 mg/dl. Normal is considered to be between 70 and 130. The best way to test your blood sugar levels are first thing in the morning after an overnight fast. If you make an appointment to have these numbers checked by your doctor, they will try to schedule you as early as possible with the instructions  not to eat or drink anything after midnight.

Blood Pressure – Your blood pressure should be 120/80. That’s read and stated as one-twenty over eighty.

Blood pressure is measured with two numbers, systolic and diastolic. Systolic is the measure of force your heart is using when pumping blood out to your body. Diastolic is the measure of the heart resting between beats.

When reading your blood pressure numbers, the top number is the systolic measurement. Anything over 120 for the top number means your heart is working too hard, especially if you are sitting or lying down. This number will rise if you’ve been active, but it should return to normal relatively fast after you’ve stopped moving around.

If the bottom number, or the diastolic reading is over 80, this means your heart isn’t getting the rest it needs between beats.

When you get a yearly checkup, if your doctor is not measuring the numbers above, be sure to request that all of them are checked. To measure cholesterol and blood sugar levels, a simple blood test is all that’s needed to get both numbers checked at once.


The Basics of Effective Strength Training

wpid-003b0eb1-96e9-4df5-9f59-58f6300911b5.jpgMany people want to start a strength training program but aren’t sure how to do so, or what to do. If you are completely new to strength training, you will want to start out easy. Never push yourself until you’ve done this awhile and know when you can push yourself.

It should be noted that the terms strength training, weight training and resistance training can be used synonymously. It’s generally a personal preference as to the terminology people use.

Also, If you want a great way to get 6 pack abs, then I highly recommend The Truth About Six Pack Abs by Mike Geary – you can read more about it at this website

Before we get into the basics of strength training, we’ll discuss some of the benefits.

This type of training will help you increase your strength, giving you more physical power, which can help you get through your daily tasks easier and allow you to have more endurance to do things like yard work, hiking, playing with your kids and many other things.

Getting your muscles toned and in shape with strength training will also improve your balance and coordination. It helps increase your balance because you work opposing muscle groups. For example, if your abdominal muscles are strong, but your back muscles are weak, this can affect how well you balance your body, even while standing erect. It can also lead to injury of your back because those muscles are weak.

Working out with strength training can also help you decrease your body fat and lower your risk of certain diseases associated with being overweight. Diseases like diabetes and high blood pressure are related to your weight and overall health putting you at a higher risk of having these problems.

The basics:


Strength training consists of doing sets and reps (or repetitions.) A repetition is the full range of motion you put each muscle group through. A full rep is made up of an eccentric contraction and a concentric contraction. The eccentric contraction of the muscle, which lengthens it and the concentric contraction of the muscle, which shortens it.

For example, with a bicep curl, when your arms are stretched out (or hanging) by your sides this is the eccentric part of the repetition. When you raise the weight so your elbows are bent and your hands are close to your shoulders, this is the concentric portion of the rep.

Some people refer to this at the bottom and top of a rep too. The bottom is the eccentric part, while the concentric part is the top of a rep.


A set is made up of a number of repetitions. If you decide to do 12 repetitions of bicep curls, that is considered one set. You can do however many of reps you want, whether it’s 8, 10, 12, etc. You have to judge how many reps you can do in proper form.

For example, if you do 8 reps of 3 sets, that is actually 24 times you will go through the motion of lifting the weight. However, you should rest in between sets, but not between reps.

Use proper form to avoid injury

You want to do each rep properly and slowly. If you get sloppy this can indicate that you are trying to lift too much weight or do too many reps at that weight. You will need to adjust either the weight you are lifting or the number of reps you are performing for each set. You want to be in control of the weight. Do not let it dangle or flail around. Doing so can lead to injury and will actually stop you from gaining the benefits of weightlifting.


It’s likely you will not see visible results for awhile. This can be due to the fact that you may have too much body fat and it will need to be decreased before you see the muscle tone underneath. It will also depend on how responsive your muscles are to weight training. Some people can build or tone muscles very quickly, while for others it takes a lot of time and work. Do not get discouraged if you don’t see fast results. The benefits in strength and endurance far outweigh how good you look in a tee-shirt.


Depending on the goals you’re trying to reach, you will want to devise a strength training plan that fits your needs. If you’re simply wanting to increase your endurance, but not necessarily build muscle, you will use light weights and work on adding more reps per set.

If you want to increase your strength or build muscle, you will use moderate to heavy weights and do fewer reps per set.


For endurance you may use a 5 pound dumbbell for bicep curls and do 15 reps for each set. You may gradually increase this to 20 or 25 reps per set.

Eventually you will need to add some weight, maybe move up to a 7 pound dumbbell and back off your reps to 15 again and work up to 20 or 25.

Always remember that any time you increase the weight you are lifting, you need to decrease the reps per set and work your way back up again.

For strength and building muscle you may start with a 10, 15 or 20 pound dumbbell for bicep curls and only do 8 reps per set. You will gradually work up to 10 sets and then 12. At that time you need to increase the weight of your dumbbell and drop your reps back down to 8 again.

This is just the very basics of strength training and terminology. If you want to simply build endurance, have better muscle tone and decrease your risk of weight related diseases, then it’s likely a simple home workout with a few dumbbells is plenty for you.

If you want to go hard core into weight training or bodybuilding, it’s best to join a gym and seek the advice of a personal trainer.

Whatever your goals, always strive to use proper form and never do more than you handle. An injury can put you back for weeks. If you need to see proper techniques, you can visit youtube and find videos uploaded by professionals that will get you started on the right track.


Why You Crave Junk Food

muscle,building,crave,muscle,buildingIn your quest for the perfect body (or at least the most fit and muscular physique you can manage) you’re confronted with a variety of obstacles. Diet is of course, one of them. Why is it so hard to stay on a muscle building diet? Why is it so easy to cheat?

In addition to the reasoning that a diet must be a lifestyle change, and not a temporary change to the way you’re eating, there’s another important factor that’s often disregarded.

That factor is taste.

Most people have a hard time staying on diets because quite honestly, the food just doesn’t taste as good. This is why most Americans eat too much junk food. IT TASTES GOOD. Seems pretty obvious, doesn’t it. Our bodies crave that experience of eating that juicy hamburger and feeling of satisfaction afterwards.It stands to reason therefore, if we could get our diets to just taste better, we may be able to stick with them. This is what the cooking course, “Anabolic Cooking” is all about. There are a lot of recipes included and the best thing is THEY TASTE GREAT. That in itself will help you stay on your muscle building diet and get closer to the results you desire.

Find out more about that course by going to the recipes and meal plans page HERE.

Apart from written recipes, there are many things you can do with food to make them taste better – and they all don’t have to do with adding fat.

Here are some suggestions:

1. USE SPICES: Many people often neglect spices – even salt a pepper, which should be used on most food. That’s a mistake. Spices can turn bland food into a great tasting dish. The key is knowing which spices to combine with which foods to give the best taste. Here are some suggestions:Italian Spices – Garlic, Oregeno, Basil, Pepper – combine with any meat, chicken, pork, beef, and fish.Mexican Spices – Cumin, Red Pepper Flakes, can be combined with cloves and cinnamon for a great taste – use for chicken, beef or fish tacos, burritos or fajitasGrilling Spices – any number of spice blends on the market make for excellent tasting grilled food. You can even use them other food, such as vegetables and eggs. I’ve used McCormick’s “Montreal Steak” seasoning on many vegetable dishes, eggs, and even potatoes. Great!Use Your Creativity- experiment and think outside the box.

2. USE JUICES: To prevent food from becoming dry, especially lean meats, add juices or any other ingredient that has a high liquid content. Lime juice goes well with many dishes, as does a small amount of lemon juice. How about adding fresh chopped tomatoes (including their juices) to dishes? Use olive oil to saute, a healthy oil that adds flavor and juiciness to food. How about wine vinegar? Another flavor enhancer.As you can see, there are thousands of foods and combinations out there to add to your muscle building diet. You should educate yourself, think outside the box, and experiment with new and unique combinations.

Doing this will elevate your muscle building diet to new levels and you just might enjoy it and stay on it.

Your Best Muscle Building Diet – Make Progress By Measuring Muscle And Fat

muscle,building,progress,measuring,muscle,muscle,buildingIf you’ve read anything at all about nutrition and building and the perfect muscle building diet, you know you should be paying attention to what you’re eating. Putting on extra pounds is good if those pounds are muscle mass. However, if the weight is more fat than muscle, this is probably not the result you desire.

Have you ever looked around the gym and noticed weight lifters looking more “bulky” rather than “muscular”?

How do you know if you’re added weight is muscle or fat? How do you monitor your fat versus non-fat weight so you don’t fall into the same trap? There is a simple way to tell.

See my posting on Achieving The Right Balance for more info on what you should be eating and when.

First you’ll need to know your percentage of body fat. There are many methods to measure this important figure, but for the purposes of this site, the best one is by far using calipers to do the measuring. Since your a weight lifter, you’re probably going to a gym where you can have a professional perform this test. Doing it at home is also a possibility and there are calipers you can purchase, such as AccuMeasure MyoTape MT05 and AM-3000 Fitness 3000 Personal Body Fat Tester Kit that will a fairly good job.

However, for the most accurate results, measurements should be taken at several different sites on your body, over the course of time. This is best performed each time by the same qualified person.There are other methods as well, such as the “U.S.Navy Method” where you use a tape measure to determine the size of different parts of your body and plug the figures into a formula. Or expensive tests done at doctors or fitness offices using elaborate machines. Some are more reliable than others. Some are more expensive.Once you know your percentage of body fat, you’ll want to calculate how much of your total weight is fat, versus non-fat (lean muscle, organ tissues, water, etc.)

Simply take your total weight and multiply it by your percentage. This is your total fat weight.

Then take your total weight, subtract your body fat weight, and the result is your non-fat weight.

EXAMPLE:  Body weight = 200 lbs   Percentage of body fat = 15%   Total fat-weight = 200 x .15 = 30lbs.Total non-fat weight = 200 – 30 = 170 lbs.

Now that you know your fat versus non-fat weight, it’s important to keep track of the numbers over time, as you train. By doing this you’ll get a good idea of your progress. As you put on weight (and you should if you’re goal is building muscle mass), doing these calculations will give you an idea if your weight gain is more muscle or fat. Once you know this, you’ll be able to adjust your diet accordingly.

For instance, using the above example, if your weight increased to 230 lbs, your fat-weight is still 30 lbs, and your non-fat weight is 200lbs. you’ve just increased your muscle weight by 30 lbs. and added 0 fat. On the other hand, if your fat-weight is now 35 lbs. and your non-fat weight is 195 lbs. you’ve added 25 lbs of muscle mass and 5 lbs. of fat.

This is a great way to keep track of your progress.

Protein Sources – Ideas For Cooking Tasty Chicken Breasts

We all know that if you’re weight training, getting ample protein in your diet is extremely important.   In addition, the source of this important nutrient is equally vital.  See this post for more information.

One excellent protein source is chicken, specifically, chicken breasts.  Although other chicken parts contain protein, they are also higher in fat.  Consequently, most weight lifters will stick to eating the breasts only, especially for dinners after a work-out.If you’re like most people, you can only eat so much chicken before it starts tasting the same and becomes boring.

It’s so important that you NOT let that happen. Doing so could possibly lead to you eating other, less healthy foods.Here are some of my ideas for cooking tasty chicken breasts.   Many of these ideas are not recipes.

 Simply take your chicken, add spices, flavoring and healthy sauces for a tasty meal.  For more great ideas, get Dave Ruel’s Anabolic Cooking Cookbook or check out the videos at the right.

Hints For Chicken Breasts – Buying, Storing, and Easy Preparing

1.Storage:  Buy boneless, skinless breasts in large packs and store them in your freezer.  You can usually find them on sale in large packs every few weeks in your local supermarket.  You can wrap each breast in freezer paper and store in plastic freezer bags.  This way, you’ll only thaw the amount you need at the time.  They’ll last for quite a while, longer than you’ll need to keep them there.

2.Prepare Ahead:  Any even quicker idea is to boil some breasts, cut them into bite sized chunks, and freeze in plastic freezer bags.  Again, only thaw what you need for each dinner.  An alternative to boiling is to cut them in bite sized pieces and saute in a little olive oil, which is a great healthy oil.  (Don’t use other vegetable oils.  Stay healthy and use olive oil only.)

3.Thawing:  Any frozen chicken can be easily thawed in the microwave on “defrost” setting for approx. 3-5 minutes, depending on the size of the breasts and the power of your microwave.  They’ll be ready to cook in no time.4.Bone-In Breasts:  For even more price savings, you can buy split chicken breasts, with the bone in.  However, de-boning can be challenging for many people.  If you’re one of them, don’t spend the extra time.  The price savings may not be worth it, especially if you purchase them on sale as noted in #1 above.Ideas For Cooking Tasty Chicken BreastsAlthough you can use recipes for great tasting meals, I’m here to say you don’t have to.  Here are some ideas that will hopefully spark your creativity.  The key is, think ethnic, themes, pairings, etc. when planning your chicken meal.

IDEA #1:  ASIAN Stir fry over medium high heat bite sized chicken pieces in a small amount of sesame oil for a few minutes.  Add a bag of frozen stir fry veggies, terriaki sauce, pepper, ginger and garlic.  Serve over brown rice.Alternatives:  Use any combination of the following:  other asian spices, water chestnuts, chopped onions, celery, low sodium terriaki sauce.  Think “Chinese Restaurant” and add ingredients to suit your taste.

IDEA #2:  KEBOBS In Italian vinagrette dressing, marinate bite sized raw chicken breast pieces, peppers, onions, and tomatoes.  Place on skewers and grill for 10 minutes or so, until chicken is cooked.  Serve with brown rice.Alternatives:  Use other salad dressings for marinade.  However, make sure they’re not high in fat.  Use low fat or clear dressings – not creamy.

IDEA #3:  BARBECUE Season whole chicken breasts with salt pepper and any other seasoning you prefer.  Grill for 10-15 minutes until done, basting with barbecue sauce during the last 5 minutes (this prevents the sauce from burning,)Alternatives:  Mix cooked bite sized chicken pieces with seasoning and bottled barbecue sauce and saute on the stove along with onions and peppers.  Serve as a sandwich or eat with a fork.  My favorite seasoning for barbecued chicken is BY FAR Montreal Steak Seasoning from McCormick.  I use it all the time.  It’s great any grilled foods, chicken, steak, pork, and more.

IDEA #4:  PASTA Cook whole wheat or other healthy pasta according to package directions.  Mix in bite sized cooked chicken pieces, oregeno, garlic powder, salt and pepper and canned stewed or diced tomatoes.  Heat through.Alternatives:  Instead of canned tomotoes, use sundried and add olive oil and red wine vinegar – 2 parts olive oil to 1 part vinegar.  Sprinkle with a small amount of grated Romano cheese.

IDEA #5:  MEXICAN Mix bite sized cooked pieces with prepackaged Mexican seasonings or add your own such as cumin or fajita mix, black beans, corn, cilantro and salsa.  Serve in tortilla wraps or eat with a fork.Alternatives:  Beans are an additional source of protein.  Use several types or use refried beans in this dish as well.I hope I’ve given you ideas for cooking tasty chicken breasts.

It’s no secret that out of all protein sources, chicken is one of the most popular.  Don’t keep making boring dinners.

How to Convince Yourself to Workout Before Work

Believe it or not but being self-employed actually makes it 100 times easier to stick to a workout. You see, now you have much more control over your time and you will be much more able to choose when you want to work and when you want to relax, or exercise.

The problem is, if you aim to finish early at the end of the day and workout then, you will almost always find that it never actually happens. The problem is, you'll still get tired and once you get into the 'flow' you'll find it's almost impossible to break out of it and to return later on while being just as productive.

Working out first on the other hand, means you'll have more energy and a better mood as you work. It's just a matter of being disciplined enough to convince yourself to do so.

Here are some tips that can help.

Set Everything Up the Night Before
One way to help yourself workout before you start work is to set up your gym kit etc. the night before. The aim here is to create the minimum barrier between you and the gym so that there's no effort involved other than the workout itself. Setting things up the night before means you can just grab your bag and go and that helps a lot.
Make Your Workout Fun
If you're going to convince yourself to workout first thing in the morning then it can help a great deal to do a workout that you actually find fun. Working out can be fun – and especially if you do something like rock climbing or sparring with a heavy bag. Find a workout that you enjoy and don't worry too much about your strict goals – they'll come with time as long as you put in the effort.
Oh and your workouts don't have to be super long either. Ten minutes is better than nothing if that's all you have!
Join a Nearby Gym
Which gym do you join?
The nearest one. It's as simple as that. This way you'll save a ton of time and feel much more inclined to workout. And if you don't have a nearby gym, then you should workout from home.
If you're struggling to workout at all, then you should bear in mind that the problem is most likely linked with stress or your energy levels. It may just mean you're taking on too much work, in which case: try to tune it down a bit!

Motivational Exercise Tools That Work

Committing to starting an exercise routine is a great first step when it comes to leading a healthy lifestyle. Most people don’t have any problems exercising for the first few weeks. It is after the initial fun period has worn off that your motivations starts to drop. If this sounds like you, not to worry, you do have a few tools that you can use.

A simple pedometer can be extremely motivational. Just knowing that you are wearing your pedometer can easily make you move more. Pedometers range in all sizes and prices. You can easily find one to suit your budget. One of the most popular pedometers today is the Fit Bit. As well as tracking your steps it can help you determine how many calories you burn and more. You can even sync your Fit Bit to your computer so you have all of your information handy.

Just keeping a log of your daily exercise is another tool that can help you stay on track. Write down all the minutes that you exercise and then add up your total at the end of the day. Even snatching five minutes here and there can easily add up to an hour a day.

Listening to music is a wonderful tool that can help you complete your exercise routine. If you run or walk listening to music can help you eat up those miles. Even if you ride a stationary bike or use a treadmill music can help the minutes tick by.

This one depends on where you have your exercise equipment set up. But see if you can position your machine so that you can see the TV while exercising. This way you can watch your favorite show while getting in your exercise.

Other tools that you may find helpful include exercise DVD’s, books and motivational tapes. All of these items can help you stay on track and not lose sight of your goals. 

Listening to a motivational tape each day can really help you stay focused. You recommit yourself each day to exercise. Books can help teach you about the benefits of exercise. While DVD’s are great to use when you can’t make it to your exercise class. This way you have no excuses for not exercising regularly.

See what motivational exercise tools you currently have in place, if you don’t have one, then it is time to pick one of the above and get to work.

What Does Low Carb Mean?

One of the hottest trends for losing weight is currently the Low Carb Diet. For anyone looking for a new diet this is good news or is it? This new trend just adds more confusion into the entire weight loss jungle, and leaves you wondering which diet you should use. After all no-one wants to waste time with a diet plan that won’t’ produce results.

Let’s look at the Low Carb Diet and see if it a good choice for you or not. One of the main principles of eating low carb is that you increase your protein intake. If you overeat protein you may end up with additional health issues. So while it is fine to increase your protein, don’t go overboard with it.

A low carb diet involves eating quantities of natural foods that are low in natural carbohydrates and contain no or very little sugar. The types of foods you can expect to eat include:

* Fresh fruit with low natural sugars
* Veggies especially dark, leafy green ones
* Lean meats
* Good quality fats and dairy

There are many diet plans available, the Aitkens one is a good example of this, and this plan suggest you increase your protein along with high quality fats. What this means is that you won’t be eating foods such as potatoes, cakes, muffins, breads and pasta. In essence this means that you don’t want to eat any type of packaged or processed foods.

What you will be eating is lots of fresh natural foods. This is also the bases of the Paleo Diet, where you basically go back to your roots and eat foods that you can grow, gather or hunt for. 

When it comes to eating low carb they are varying degrees that you can aim for. To start with you will see results just by cutting out processed and packaged foods. These contains lots of chemicals, preservatives, sugar and other unreadable ingredients.

By going back to nature you will be detoxing your body and this will help remove large quantities of toxins, excess waste and help reduce your fat stores.

Some dedicated low carbers go as low as only eating 20 grams of carbohydrates each time. While you can do the same, sticking with a sensible eating plan is going to produce results. Especially if you add in an after dinner walk, or swimming once or twice a week. 

It is important to choose an eating plan that will fit into your life. Do you want to go out to dinner with your family and not eat anything? Or would you rather eat smaller portions of a healthier choice?
One of the best ways to start using a low carb diet is to keep a food diary and see how many high carbohydrate foods you do eat. This includes reading food labels and seeing how many carbs are in your favorite dressings and sauces! You may just be surprised.
You still want to include quality carbs each day as these help supply your body with fuel and energy. So instead of looking for a drastically reduced low carb plan, start off by cutting back and see how that goes first.