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             Fitness Tips For 11/07/2001    

How to Lose Weight Quickly, Effectively and Safely
by  Josh Etter

Just as I get a lot of e-mails and phone calls on how to 
go about losing weight naturally, effectively and safely. 
When attempting to lose weight you must take into account 
three factors, and they are as follows.

Food Consumption

Quite simply, if you do not eat correctly, you can take all 
weight loss supplements you want, but you will not 
maximize your weight loss efforts. For starters, cut out 
500 calories of your daily diet. Over the course of a 
week, that equals exactly a 1lb weight loss.

Low carbohydrate diets are extremely popular right now, 
and for good reason - they work. The downside is they 
are very difficult to follow, and only the most strict of 
dieters can manage to follow it successfully. What I 
suggest is a more practical approach, yet still very 
effective. Attempt to eat the large majority of your 
carbohydrates in the morning and early afternoon. This 
will give your body the energy it needs to sustain you 
through the rest of the day. The reason you want 
minimize your carbohydrate consumption in the 
evening is you will build up all that energy, and you will 
not put it to use. You will go to to sleep with all this 
stored up energy (carbohydrates) and it will not be put 
to use. What this means is that those carbohydrates 
(essentially sugar) will be converted to fat - not what 
you desire, obviously.

When choosing your carbohydrates, be sure they are 
complex carbohydrates - not simple. Examples of 
complex carbohydrates are fruits, brown rice & 
vegetables. Things like soda, candy, & cookies are 
simple carbohydrates. The difference is complex will 
fuel you for a longer, more sustainable length time. 
Simple will give you a sudden burst of energy that lasts 
only for a very short time, then you'll feel tired and out of 

Keep your protein intake high, and your fat intake 
moderate. A great protein powder to take before bed is 
low carb Whey Protein. This is ideal for those wanting to 
lose weight. Absolutely perfect for the late evening.


I think it goes without saying, but I will say it anyways
- you must exercise! I suggest walking or running, and/or 
weight training. Try and fit in some sort of exercise 4 
times a week when on a weight loss program.

One suggestion I might make is interval training. Running 
steadily is often to difficult for a lot of folks, yet continous 
walking does not provide a challenge great enough to feel 
like you've really put in a good workout. This is when I 
instruct people to incoroporate interval training, which is 
simply walking and running in the same exercise session. 
The way I suggest starting is using a walking to running 
ratio of 3:1. Walk for 60 seconds, then run for 20 seconds. 
Doing 15 of these cycles will give you 20 minutes of fairly 
intense exercise which will allow you to work up a good 


Supplementation, if used correctly and responsibly, can 
help you greatly in your weight loss efforts. Besides the
low carb Whey Protein I mentioned above, I would 
recommend a thermogenic weight loss product.


If you would like to get bigger and stronger without putting 
on fat, or if you just want to lose some fat without losing that 
hard-earned muscle, or maybe even get that
thin-skinned contest shape...

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