Your eating has to be in check. About 80% of what you look like is based on diet.It’s a calorie game, people often overestimate the amount of food they burn in an hour-long session. Do the math, and figure out your weight-loss goals.

Erasing  bad eating with exercise

The conventional wisdom is that stretching elongates the muscle and helps prevent injury. Conversely, stretching before a workout will weaken the muscle by 30%, and the reduced tension may increase the risk of injury. Do warm up by walking before cardio or doing light weights before intense training, and do stretch after a workout.

Stretching before exercising

Both sexes have the same body structure but different hormonal make-ups which may mean a difference in muscle strength but does not mean they should work out any differently. “Men tend to focus on abs, chest and arms, and women tend to focus on gluts and legs,” Maik Wiedenbach notes. “They’re each forgetting one half of their bodies.”

Different exercises for men and women

It’s not that they’re inherently bad for you, but that they won’t keep you full. Whole foods have more fiber and take up more stomach volume, which keeps you feeling satisfied. They also require more digestive work, so use more energy and keep the metabolism up.

Shakes are great for weight loss

Some studies show that yolks helped to reduce LDL, or the bad cholesterol.The yolk contains most of the vitamins and minerals in the egg, plus half the protein. Since an egg white-only breakfast is nearly fat free, it will cause a significant insulin spike and promote hunger cravings as well as energy swings later in the day.

Eat only egg whites

Your muscles are already toned or you wouldn’t be able to move around. They’re just not visible because of the layer of fat covering them.

Toning muscles

The only time when you burn fats exclusively is when you are asleep. Interval training, a mix of low and high intensity, will produce the best results.

Burning only fat at a target heart rate

No matter how many crunches you do, someone with 20% body fat will never have abs like someone with 8% body fat. To lose weight quickly, you’ll need to burn as much fuel as you can with intense exercises like squats, dips, pull downs, dead lifts and shoulder presses while following a strict diet.

Reducing fat in one area

... and do higher repetitions than men.
Because women’s testosterone is lower, they likely won’t be able to lift as much weight as men, but the typical three-pound lady dumbbells won’t work because the resistance is too low to create change in the muscle. Everyone should do six to eight repetitions with a weight that challenges them.

Women lifting lower weights

Technically the body is deprived of nutrients in the morning, so will tap fat stores-- but it is the wrong approach. Working out on an empty stomach burns more muscle, which defeats the purpose of any fat-loss diet. Working out in a fasting state is sub-optimal, since the lack of nutrients will not allow for peak performance.

Burning fat on an empty stomach

Every January seems the same. Suddenly the once barren streets are full of joggers. Grocery store carts are stacked tall with fresh fruits and vegetables. Americans are resolved again to get fit, lose weight and be healthier. "That usually lasts until January 15," quips New York-based personal trainer Maik Wiedenbach.

Shakes are great for weight loss

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