I can tell you with all certainty that, no matter what your goal might be, whether you are interested in losing fat, gaining muscle, getting healthy, reversing the aging process, or training for competition; there are 3 keys to getting the results you are looking for from your nutrition plan:
 
Feed The NEED: The body needs balance. In addition to counting calories, it is important to look at your breakdown of proteins, carbohydrates and fats. While there are varying opinions on the ideal combination, I recommend that my clients strike a balance of 40/40/20; 40% protein, 40% carbohydrates and 20% unsaturated fat. (Take a peek at some of my most successful clients and you will see how nicely this works!) A good way to check your daily intake is to use one of several free online nutrition tracking systems such as FitDay.com. Plug in a few days of eating and you will see right away where you need to make adjustments.
 
Feed The BABY: The truth is, your need for a continual flow of calories throughout the day (about every 2 to 3 hours) has never really changed. While we are led to believe that we outgrow the need for regular "feedings" as we reach adulthood,  the fact is, moving to larger, less frequent meals is more a product of industry than it is health. Our busy lifestyles demand that we condition the body to "stay quiet and wait" until it's convenient to eat and, in the process, the body is forced into fight-or-flight mode. This all translates into a thicker middle. The longer you go without food, the more likely it is that your body will store more fat while it hangs on (for dear life) to what it's already got! Try going back to feeding yourself as you would a baby by consuming smaller meals more often - a palm size portion of protein and a fist size portion of carbohydrate every 2 to 3 hours - and you will be amazed at how quickly the excess baggage comes off. Think tuna and pasta; steak and potato, cottage cheese and blueberries... remember to keep portions small, throw in some leafy greens and drink plenty of water.
 
Feed The FIRE: Think of your metabolism as a log burning in the fireplace. Now, imagine what happens when you leave that log burning, undisturbed, for a few hours... it starts to smolder and, if you leave it long enough, it will eventually go out altogether. Now consider two different scenarios: In one you take another big, fat log and throw it on top of the smoldering one (sort of like the big fat meal that inevitably falls at the end of the day...) Chances are, neither log will burn very well, in fact, it's more likely they'll smother each other out. In the second scenario, instead of the big fat log, you toss in some crumpled up paper, a few matches, a squirt of lighter fluid, and a few pieces of kindling - what happens? The fire starts up again. Stay at it and pretty soon you'll have an out-and-out bonfire going!
 
In much the same way, going long periods without eating puts your body into slow burn mode, while eating small meals stokes your metabolism. Sort of gives new meaning to the term "feel the burn!"

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About the Author:

Dianne is an international fitness expert, speaker, writer, success coach and master level certified personal trainer who has helped thousands of men, women and young adults achieve incredible, jaw-dropping results, in less time and with less effort than they ever thought possible. For more information, visit her website at www.lovelivingfit.com

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You are going to do this thing – once and for all.

The commitment is set. This is IT…and you instantly go into Starting Monday Combat Mode.

With your line drawn in the sand, from this point forward it’s likely you will approach everything with the mindset that the only way to annihilate fat is to enlist the most aggressive means possible.

There's no denying it. Body fat is a formidable and obstinate opponent. But, before you embark on your next seek-and-destroy mission, have a look at a few tactics that can mean the difference between winning and losing the fight.

BE A STRATEGIST, NOT A WARRIOR -  Winning a war takes more than just brawn and brute force. Think of it this way. If all it took was a lot of hard work and sweat, there would be a lot more fit people in the world, right? Guaranteed, if you charge in, full speed ahead, without a sound and efficient plan, you'll be waving the white flag before you know it.

CALCULATE YOUR ODDS - The odds of winning any challenge can typically be reduced down to a few basic numbers, and fighting flab is no exception. On your side you have 3 big bad soldier dudes (cardio, strength training and nutrition) against a billion tiny but very tough fat cells. In order for your army of 3 to fend off 1 pound of those nasty little fat cells each week, you have to drop a total of 3,500 calories off your roster.

LEAD THE TROOPS - So, let's say you put Sergeant Cardio in charge of 800 of those calories with three 30-minute bouts of aerobic activity Monday, Wednesday and Friday. Then you bring in Lieutenant Liftsalot on Tuesdays and Thursdays to battle an additional 900 calories with two 45-minute strength training sessions.

That leaves Captain Munchie in charge of the rest - 1,800 calories - making it easy to see why nutrition is so important. Captain Munchie can either:

1) Blow the whole thing by eating too much

2) Keep things even by eating just enough or

3) Do his part to finish the fight by consuming just the right amount of calories.

It literally boils down to a difference of 300 calories a day, provided everyone else reports for duty on a regular basis. When you look at it this way, it's easy to see how a few missed workouts, a couple of extra beers, or a generous slice of office birthday cake CAN make a difference.

FOLLOW THE RULES OF ENGAGEMENT

Rule 1) Fight the battle Monday through Saturday and give it a rest on Sunday. On that day, eat whatever you want and do whatever you want.

Rule 2) Try to keep things even. Fight half your battle with work, the other half with food.

Rule 3) When any 1 of your 3 soldiers drops the ball, make the others pick it up. 2 glasses of wine means an extra 20 minutes of cardio - miss a workout and you can forget about that slice of cheese cake you've been saving up to eat.

So, if everyone sticks to their guns (sorry, I couldn't resist) in the next 16 weeks, you could be a whole new, leaner person! As the Marines say, “Semper Fi,” stay faithful, and you WILL emerge victorious!

Now... drop and give me 20.

About the Author:

Dianne is an international fitness expert, speaker, writer, success coach and master level certified personal trainer who has helped thousands of men, women and young adults achieve incredible, jaw-dropping results, in less time and with less effort than they ever thought possible. For more information, visit her website at www.lovelivingfit.com

If you believe someone would enjoy and benefit from this post, please share it. Just click on the + Share button and you will see lots of options for sharing it with friends including email, Facebook, Twitter and LinkedIn. Thanks!

START EVERY MORNING RIGHT! Get a quick, personalized fitness tip from Dianne, delivered Monday through Friday! Sign up today - absolutely FREE! Click Here

(c) Copyright - Dianne Orwig. All Rights Reserved Worldwide

As I make my way to the elliptical... is it possible? Can I hear the soft whisper of a conversation coming from behind me? I know who it is... it's those nasty fat cells who have been making themselves at home on my backside for the past few years... and they're scared, really scared.

As I switch on the elliptical machine, I hear one of them say to the other, "Do you hear that beep? She's getting on that darned thing again... what's the deal?"

The other fat cell responds, "If she keeps this up, we're in real trouble. I'm tellin' you buddy, I thought I was losin' ya yesterday... you were fadin' brother."

"You don't look so hot yourself..." the other says, "Look, we just have to stick with our plan... we gotta hang in there for as long as we can... She'll break soon, she always does."

"Yeah," the fattest cell chimes in, "I really thought we had her yesterday when she got on the scale and...no drop, not even a half a pound!"

"Yeah, that was great! Weird, though, that usually sends her running for the donuts... but she just stepped off the scale with that look on her face and said, 'Soon... you mark my words. You fat cells are history this time, cuz I'm not giving up.'"

"That kinda scares me when she acts like that... you know, all calm and cool like she really means it."

In comes the Sergeant at Arms... "Okay troops, listen up - you're all in real trouble... I just came from upstairs... talked to the Mind and it sounds like this is it... she not backing down this time - you guys might as well pack your bags... looks like you're all outa here."

And, as my sad little fat cells pack their bags for the trip out, I hear one of them say, "Sheese, remember the good 'ol days when we used to get Pop Tarts for breakfast and cocktails EVERY night!"

"Yeah, and what the heck happened to all those great excuses she used to use... 'The meeting went too long... it's raining... I've got cramps... I have to get a pedicure...'"

"What the heck got into her, anyway?"

"I don't know, man... I think it has something to do with that stupid Living Fit program..."

Dianne Orwig, CPT, CFC, CYFI, is founder and creator of LivingFit Online. For more information on fitness and nutrition go to www.lovelivingfit.com.

Take advantage of our special "Get Fit This Summer" program and receive the full 16-week LivngFit Online transformation program, plus lots of great bonuses, visit http://www.lovelivingfit.com/The_LFO_Special.html.