Fat is a very energy-rich compound made up of fatty acid (the chief constituents of plant and animal fat.) Fat comes is in saturated, monounsaturated, or polyunsaturated form. Basically, saturated, fat is the kind you want to avoid too much of, and it generally comes from animal fats. Athletes can usually get away with eating more saturated fat than a sedentary person, since athletes burn a lot of calories during exercise. So being a couch potato and eating lost of steaks is not the best choice if you want to stay healthy.

Keep in mind through, that getting enough fat is very important for your overall health. Fat does many things, among them being protection of your joints, and support of the immune system.Olis like olive and flax seed are very good sources of Essential Fatty Acids (EFA’s) where olive oil contains one EFA and flax seed oil contains all three (the best). But be gentle with these oils because they are more delicate than, say, COM oil, You Cannot cook with flax seed oil because it will break down from the heat. But you can cook in olive oil provided you don’t burn the oil and keep the temperature low (I cook my eggs in 1 tsp olive oil on low/med heats.)

 Note: Fat has 9 calories per gram making it the mostenergy-dense macronutrient. Therefore, You should watch your fat intake of fat to sure you don’t consume a lot more energy than you need. If you do, the extra fat is undoubtedly going to become body fat.)

 5 Weight Loss Steps 

 Step 1- Make the Commitment: 

First and foremost, you must commit to losing weight. If you just want to

try out a program,

 then try it correctly. If its just a few pounds that

 you want to lose, do it right and it will 

take you half the time.

There are many factors associated with losing weight, but the main three are:

1. Your diet

2. Exercise

3. Your commitment to the program.

 You could have the greatest workout program ever designed with

 amazing

 short-term and long-term results, but if you can't stick with it,

 you will have no results.

 Step 2- Plan for Success:

This is part of the commitment. If you plan for success, you will have it. Even if you know 

exactly what to do, you need to plan out when you are going to execute your weight loss 

strategy. If you are planning on eating six  meals a day (which you will need to do), you 

will have to pack a lunch with you to work or to school. You will need to figure out what 

time  you are going to exercise, whether it is in the morning or at night. This isn't easy

by any means, but you will be much more likely to execute your plan if you have it written

 down and you know exactly when and what to do.

 Step 3- Find a Diet:

 I used to dread dieting. Eating all of these bland healthy foods used to make me cringe. 

But now, my meals are much healthier and much more flavorful. I used to love my 

microwavable noodles in a cup, now there is no way I would eat noodles in a cup over my 

grilled tuna sandwich or my chicken wraps.

If you want to lose weight, this is what you will need to do:

1. Eat six meals a day

2. Cut out all of your junk food for at least 6 days of the week, you       

can cheat on the seventh.

3. Eat protein and carbohydrates with each meal.

4. Drink at least 2 glasses of water with each of your six meals.

5. Eat fresh foods as oppose to canned foods and those with a high amount of preservatives.

 Dieting definitely brings out the creative side in all of us.

 Step 4- Exercise:

 Exercising includes lifting weights and doing some sort of cardiovascular exercises. For
 the quickest and  most noticeable results, lift weights three times a week and do some 

sort of aerobic activity three times a week You will need to alternate between lifting

 weights and aerobic activity. It should look something like this:

Monday:   	Weights

Tuesday:    	Aerobic

Wednesday:           Weights

Thursday:               Aerobic

Friday:                   Weights

Saturday:               Aerobic

To get the best results, you will want to "group" your muscles so you can achieve the best workout possible. 

On   Monday, you shdould do exercises that work the chest, triceps, and shoulder group. On Wednesday,

 you should  group your biceps and back muscles. Friday will consist of hamstrings, quadriceps, and calves 

(legs day). Aerobic activity will consist of anything that is constantly keeping you moving. Riding a bike,

 jogging on a  treadmill, or walking on a stair climber are all good aerobic activities. 20 minutes is all you

 need to do, this will raise your heart rate long enough to kick start your metabolism. Once

 you have raised your metabolism, you will begin to naturally burn off calories all day long.

 To do most of

 these activities you will need to be a member of a gym.

 Step 5 Begin the Program and Have Fun:

The final step, easy as it sounds, is just to begin the program. This is the initial and 

hardest step. Get a membership to a gym, buy the foods that you need, and begin 

the path to weight loss.

 If you want to make things easy on yourself, have a little fun.

Get a friend or a loved one to make the commitment to lose weight with you. You

will have someone to share your success with and it will be much more enjoyable.

that can help guide you to success. The personal training system is one of them. If

you are serious about losing weight contact shoaib Zahoor: