8 ways to lose weight without exercise

Now many people grilled me on my No sweat fat burning method post some time back, saying why am I prmoting not exercising. The thing is that I want to help people with atleast one thing if not both. Either, start and keep them with exercising or get them to start eating right. Both would absolutely amazing if there is a person who saying I want to lose weight but I don't want to exercise, people look him like he is some lazy coutch potato. I don't think there is any thing wrong with not wanting to workout. Working out is important for fitness not for weight loss. Weight loss is a secondary phenomenon that happens when you get fit. If you just want to lose weight, you CAN do it by not exercising. What happens is people get put off when they hear that they cannot lose weight without exercise and they won't even try. I have a problem with people trying to take pills to lose weight but not really the not exercising issue.

I have come up with 8 things that you can do to burn fat and lose the extra weight. Here you go guys:

- Eat real foods: Basically, NO PROCESSED FOOD. I think this is the most common advice you will find for losing weight. The reason is that it is the best one. Stick to natural and real foods like lean meat, veggies, grains, nuts and fruits. Avoid anything that comes out of a package and with a brand name on it.

- Eat Frequently: Eat after every 2 - 3 hours as it increases your metabolism. You won't feel hungry or won't have carbohydrate cravings. Honestly, this is excellent advice. You will never BINGE EAT ever again.

- Control your portion size: Now it doesn't mean eat HUGE portions of chicken and whole grain bread sandwiches. Even though they are healthy, bug portions mean more calories so you might actually gain if eat too much of whole foods as well. Restrict your portion size. If you have a 12 inch subway sandwich, leave 6 inches and eat it after 2 - 3 hours. The same thing, same amount of calories BUT better digestion, increased metabolism and weight loss :)

- Water before and during: Drink water before and during your meal. Not right after your meal. There are some serious absorption issues. I always recommend take a glass of water before a meal and take one glass during the meal i.e. sipping as you go on eating.

- Don't fill yourself up: Eat enough to fill about 2/3 of your total stomach capacity. Only YOU can be the judge for that.

- Eat fats: Eat enough healthy fats from nuts and non-processed oils. They are great for energy and help you get enough calories in a small meal. E.g you need a 400 calories meal and using protein and low carbs you get about 300. Sprinkle one tablespoon of olive oil on it and you get those extra 100 calories to get the 400 calories.

- Eat junk once a week: You are allowed to cheat once a week so go all out. Eat WHATEVER you want. Just keep it to one day. Even better, just keep it to one meal.

- Take fresh juices: If you feel like having some juice. Go to the kitchen, switch on your juices and get some fresh juice. Avoid the other juices...Ain't always what they say it is.

There you go. Nice and simple wasn't it? Let me know what you think by leaving a COMMENT!!!

Top 5 foods to burn fat

Let's be honest here. There no foods that BURN fat directly. There are a number of different theories out there but there is just one basic principle about foods that burn fat. Foods that raise your metabolism for long periods of time will burn fat. The longer the metabolism is raised for, the more fat burning will take place. I am not saying everything else is pointless. I am just saying that they may help the process...THAT IS IT!!

Animal protein is usually the best candidate as it takes longer to breakdown. Here is the breakdown rate order from quickest to slowest.

Simple Carbohydrates
Complex Carbhydrates
Unsaturated Fats
Saturates fats
Fibrous Carbohydrates
Dairy Protein
Animal Protein

Some people might want to argue with me. LOOKING FORWARD TO IT...BRING IT ON B_ _ _H.

Now let's get to the point. Top 5 fat burning food. Here it comes. The number 5 place goes to........


Avocado: Some websites call this a SUPER FOOD. I wouldn't go so far as to call it a super food, but they are pretty good. Very high in unsaturated fats, vitamins and have quite a bit of fiber. I don't want to get into how fats are good for you, that is a whole post on its own. Just remember unsaturated fats in moderate amounts are good to burn fat.

Fibrous vegetables: First of all these vegetables (and even fruits) that are high in fiber are low in calories and fill you up for a good amount of time. They are mainly carbohydrates so energy is not a problem. So basically all I am trying to say is listen to your mum...take in lots of vegetables :D

Lentils and Beans: Lentils are not used in the western world all that much...unless you are a vegan. The main usage of lentils and legumes is in the indian subcontinent. They are high in SECOND GRADE protein so one should always try to mix them up with some sort of LOW GI carbs to get a complete protein. Even if they are taken alone, they will help in reducing body fat.

Chicken: This one is a no brainer. Isn't it? Every where you look you see high protein and you can't have too much beef and even eggs so people stick to lots and lots of chicken. Turkey falls in the same category but I personally couldn't develop the taste for it. The meat i.e. chicken i.e. animal protein i.e. complete protein keep you full for longer. The thermal effect raises the matabolism for longer and it help muscles rebuild themselves after a workout.

An the WINNER IS............THE FISHES

Fish: Let's just say you get all the benefits from a fish that you get from chicken. The only difference is that the fish has healthy fats in them. Oils that are mono and poly unsaturated. Oils like Omega 3 and 6 etc. So a fish is excellent. to burn fat ohh and to build muscle as well. But that's a different story.

Hope you guys enjoyed the post. Leave me a comment and tell me what you think.

Understand the burn fat and build muscle hormones - Part 1

The norm in the fitness world is to look at calories and metabolism for fat loss and muscle building. A vast majority of the experts don’t give much importance to hormones and their effects, mainly due to lack of knowledge. In this three part article, I will try to give an overview of the muscle building and fat burning hormones along with the how to manipulate them based on your fitness goals. Part 1 will talk about the three MAIN anabolic (tissue building) hormones. So here you go:

Testosterone is a male hormone mainly produced in the testicles. A small amount is also produced by the adrenal glands. In women, testosterone is produced in the ovaries and by the adrenal gland, although the amount is quite small as compared to the male production. The normal range in males is 350- 1200ng/dl and the range in females is less than 100ng/dl. Women often inject additional testosterone if they want to build muscles at the pro-level. Apart from being a MALE hormone, it is the number one anabolic hormone in the human body. In order to gain muscle mass, one should concentrate on boosting their testosterone levels which are usually the highest in the morning and if the right kind of workouts are done (anaerobic) then you can REALLY boost your testosterone levels post workout (they drop after a few hours). The higher the intensity, the greater the testosterone production. Cortisol is a catabolic hormone which suppresses testosterone

Human Growth Hormone (HGH) is another anabolic hormone, which is produced by the pituitary gland and stimulates the liver to produce IGF-1 (Insulin like Growth Factor). HGH is also directly proportional to the exercise intensity similar to testosterone. It increases right after an intense workout and also during deep sleep. Insulin and cortisol both suppress the growth hormone. If you need benefits from the HGH and IGF-1 then you should try to keep insulin and cortisol quite low. The good thing about HGH is that you can burn fat and build muscle at the same time as one of the properties of this hormone is to breakdown fat (long story) and IGF help you grow.

Insulin is a storage (anabolic) hormone which is released by the pancreas in response to the food that you eat – mainly carbohydrates. If you get too many carbs in your system, the insulin levels rise to lower them and store them as fat for future use. That is just one part of it. If your body needs the carbs (i.e. post-workout), the insulin pushes the carbs to the muscles and also breaks down protein to help repair the muscles. Insulin spikes with high GI carbs and remains stable with low GI carbs so to avoid fat storage, one should try to stick to low GI throughout the day. Depending on your goal, you can choose what kind of carbs you need post workout.

Hope this was useful. Stay tuned, there is lots more to come.

Post workout meals to burn fat and build muscle – Finale

We have discussed 3 different types of post workout meals - One for muscle building and the others for increasing fat loss. These diets need to be incorporated with the right kind of exercises to get maximum results. I wanted to give you a few examples of all these types of the post workout meals so here goes:

Muscle Building

Whey protein powder with water and sugar
Hour later – Whole wheat chicken breast sandwich
--
Double Banana smoothie (with yogurt)
Hour later – Chicken lasagna

Fat loss method 1

Whole wheat turkey salad sandwich
--
Chicken steak with mashed potatoes and mixed vegetables

Fat loss method 2

Egg whites
Hour to two hours later – Apple and orange smoothie with whey
--
Whey protein shake with minimum carbs
Hour to two hours later – Grilled fish and vegetables

Now these are just examples to let you know what kind of things you should be looking for. You can find a great deal of information on the net about what foods are simple carbs, complex carbs, High and Low GI carbs etc.

Create your own meal plan based on what your aims are. Write down what you want to achieve and don’t compromise on it at any cost. Read the article – ‘Are all calories the same’ to get some understanding of the calories and then select accordingly.

I hope this was useful for you. People often don’t give importance to the post workout meals thinking that we will gain whatever we have just lost during the workout. It doesn’t work that way. Post workout meals are extremely important – Some experts call it the second most important meal of the day. So make sure you take the right kind of meal for your aims and goals otherwise all your hard work may go to complete waste.

Let me know what you thought about the post. If you need more information, please give me a shout :-).

Post workout meals to burn fat and build muscle - Part 2

In the previous post, I discussed the best post workout meal for building muscle. If you haven’t read it already, you can read it here. I did a lot of research on the best post workout meals to burn fat. There are just too many theories out there, but I finally read an article by Tom Venuto which stated that the best post workout meal for fat loss is just a normal meal with complex and natural carbs. I personally would say that one should take low GI carbs with protein and unsaturated fats. Here’s why.

After a fat loss workout – which should include full body workouts, you use up quite a bit of your muscle glycogen and you raise your metabolism due to the EPOC effect. Now your body needs the fuel. If you eat a normal meal as mentioned above, you will send the message to your body that you have some food coming, so don’t go to the muscle for fuel and don’t increase cortisol levels. Now, slowly and steadily the food that you have eaten will start getting absorbed and continue to get absorbed for quite some time. Because you are taking low GI carbs with proteins and unsaturated fats, you will slow down the absorption and during that time, a vast majority of the energy will come from the stored fats. This process will continue till such time that all the food has been absorbed.

Personally speaking this is a very good method to lose fat. Do keep in mind that you need to control the portion size. Don’t overdo it. However, you don’t get all the benefits from this method.

Once you do full body workouts or HIIT sessions, you get both the effects mentioned above i.e. using up of glycogen and raising the metabolism. But at the same time, it is known that if you work your entire body especially through HIIT, you increase your HGH (Human Growth Hormone) levels to amazing levels. The HGH is good for muscle building but at the same time, to is amazing for fat breakdown. The two peak timings of HGH are post workout and during deep sleep. If you eat carbs right after your workout, you stop the release of HGH. This is something you don’t want to do. The HGH forces your body to use fat as the primary source of energy instead of the carbs that have been taken and are in the blood stream. The best way to avoid lower your HGH is by:

- Taking only protein after a workout
- Taking in carbohydrates an hour or two after the workout (Low GI)
- Not taking any fats an hour before the workout

The above points will help you keep HGH raised after the workouts. Some people may say that you should take carbs after a workout an ANY COST. I disagree with that because our body is very smart. If you need fuel in your body and you don’t have carbs in your system or the carbs are very low, it will look for alternatives. We have processes like glycogenolysis, gloconeogenesis and lipolysis that increase the levels of carbohydrates or fuel in our system from fats and stored glycogen. If you do not have any stored glycogen, then most of it comes from fats. If you take in proteins, the body knows that you are not starving and will not increase cortisol (muscle breaking hormone). Basically, in very simple terms, you can breakdown fat and use it as energy and also provide some amounts of glycogen to the muscles. This will be particularly useful if you have quite a bit of fat.

I hope you didn’t fall asleep reading all that. I would recommend (personally) going with the second method as it includes the effects of the first method plus lots more. Stay tuned for some more details and meal examples.

Post workout meals to burn fat and build muscle - Part 1

There are a number of views about post workout meals like it is the most important meal of the day (after the breakfast), it needs to have lots of carbs, it needs to have lots of proteins and bla bla bla. There is so much information on the internet, that you never know what is right for you. I remember when I was doing my own research I found people basing there arguments on things like you should not eat too much protein because it will turn into carbs and you will get fat. I almost fell off my chair laughing when I read this. What I intend to do is give you some basic scientific facts about your what goal goes with which post workout meal so that you can make your own decision.

Ok…so our topic today is post workout meals to burn fat and builds muscle. The most common type of muscle building post workout meal is - high GI carbs followed by low GI carbs and high protein and no fats. The idea is - after a muscle building workout, you are completely drained of the muscle glycogen (carbs) which is the primary source of energy for your body and you need to repair the muscles as you have put stress on them during the workout and created microscopic muscle tears. If you take the high GI carbs right after a workout and then take the low GI carbs and protein, you get the following effects.

- You raise you blood sugar levels
- You raise insulin levels
- You get low GI carbs and protein in your system for muscle repair

The sugar will rush to the muscles, get used up and fill the glycogen pools, which means that you will store the carbs/glycogen in the muscles rather than as fats. There is a lot behind this as well, but I don’t want to bore you unless you ask me to :-). Insulin is an anabolic (cell building) hormone and also promotes muscle synthesis (muscle building) - it will use the protein that you have taken and push it to repair the muscle (i.e. build the muscle). The remaining low GI carbs will provide continuous energy to your body in order to get the muscle repaired and not feel lethargic. This is the most widely used approach for muscle building. The mix of high GI and low GI carbohydrates is used to provide your body with quick regeneration properties and also getting constant energy so that you don’t feel tired. There are a lot more details to this but you get the gist of it :-).

This method is excellent for muscle building, but is it good for fat loss? The insulin level tells your body, not to use any stored fat as the body has too many carbohydrates anyway, so the majority of the energy comes from carbohydrates. How will you lose fat using this method? The answer is that you can lose fat and weight using this method only if the meal is very small. Once the high GI carbs run to the muscles and there are no carbs in the blood stream, the body may get some energy from the fats. However, it is important to note that the insulin levels will be raised (to some extent) which will minimize the fat usage but nonetheless, some fat can be used. Once you take the low GI carbs and proteins, you will slow down the usage of fats even more. Basically, this method is not all that great for fat loss. There are other more effective methods for fat loss.

Stay tuned for the next post there I will discuss a post workout meal that can help you burn fat. I want to know what you guys think so, please don’t forget to leave comments. Till next time :-).

Low GI for fat loss and muscle building

There are a number of different kinds of carbs – simple, complex, fibrous, low GI, high GI etc. What do these mean? If you are not sure, please read my previous post here.

A number of articles are pointing out that LOW GI carbs are lean friendly. What does this exactly mean? Does it mean that carbs help us burn fat or do they helps us gain muscle mass?

In very simple terms, Low GI carbs are the carbs that get absorbed into our system very slowly and at a low rate. GI (glycemic index) determines how quickly a particular carbohydrate increases the blood sugar level. The lower the GI, the slower the rise in blood sugar levels. You may ask the question – Why do we need slow absorbing carbs? Well, basically when the carbs get absorbed very quickly, the amount of sugar is increased quite a lot. Your body tries to lower the carbs, as it doesn’t require that many carbs. The body releases a hormone called insulin which does three things:

- Lowers the carbs
- Stores them as fat
- Tells the body that ‘we already have too many carbs, don’t use the fats for energy’.

The above are not good for you. Insulin is very useful for you right after a workout (as you tend to use most of the carbs and the insulin helps you build muscle), it should not be spiked at any other time of the day. The LOW GI carbohydrates give your body constant energy at a steady rate so that you don’t get too many or too little carbs in your system and you avoid turning carbs into fats. But remember, if you take too much of any kind of carbs (even LOW GI), you increase the chances of converting them to fat.

Tom Venuto once wrote that it doesn’t matter whether individual items in a meal are low or high GI. You should make sure that the overall meal is low GI. E.g. potato on its own is high GI, but if you eat it with a chicken steak, it becomes low GI after mixing with proteins that gets absorbed at a very slow rate. Hope this makes sense.

If you stick to low GI for a fat loss program, you will minimize the chances of converting carbs to fat and also burn extra fat. If you want to build muscle – again, stick to low GI throughout the day, but take High GI with half an hour of a vigorous workout. I hope this has helped you understand what kind of carbs you should eat. Ohh, one more thing. Try not to take carbs after 6 – 7pm or keep them low in the evening/night. This again may increase chances of your storing carbs as fats over night because your metabolic rate slows down at night and if you don’t use up the carbs (or any other macro-nutrient), it will convert to fat.

Right!! I think that’s all for today…stay tuned. I will shortly start posting some workout routines and also a HOW TO guide. See ya!!

Burn fat in an hour..........A WEEK!!

What is the most common excuse that people have for not working out? It's that they don’t have time to workout. An average person works for about 8 - 10 hours everyday, comes home and either crashes on the bed, in front of the TV or runs to the fridge. Usually the people are so tired that they find time to do anything but workout. There are a number of reasons for that, revolving mainly around their diet and the type of work that they do. Instead of getting them to change their job or get disciplined in their eating habits (which they don't want - trust me), we can look for an alternative. Never fear - Usman is here :). I have designed a workout plan that is only an hour long. An hour you say, that is just another workout. Actually, no it isn't. I did not say an hour a day, I am saying - AN HOUR A WEEK. Is that good or is that good. 10 minutes a day for 6 days a week in the morning and you will be melting fat instead of burning it. Just think about it, 10 minutes a day, 1 hour a week, 4 hours a month, 48 HOURS A YEAR. That is easy...isn't it? NO, it isn't. The workouts are short but highly intense. It should be done before you breakfast when glycogen stores are at their minimum and if a need is created, the maximum energy will come from fats. You can multiply you effects if you take an all protein breakfast as you will increase your growth hormone (it help you burn fat) to dramatic levels for a couple of hours and then take the carbs. So if you have an all protein breakfast at 8, you can take a snack with carbs at 11 or 11:30. However, this is not necessary.

Ok then, here is the workout:

Monday, Wednesday and Friday

Warm up (1 minute)
10 squats
10 pushups
30 jumping jacks

Strength (5 minutes)
10 pushups – Very slow – 5 seconds up and 5 seconds down, but do not rest.

10 pullups or rows – The concentric movement (coming back to the start position) should be very slow i.e. 5 minutes. If you cannot complete 10 pullups/rows, jump to do the pullup but come back to the start position very slowly.

10 Upright rows – Grab something heavy (a bucket of water would do just fine), stand straight and the bucket towards your chest. Remember the 5 second rule.

12 jump squats – squat and jump as high as you can

Internal Cardio (4 minutes)
15 burpees
30 jumping jacks
15 burpees
30 jumping jacks
15 burpees
30 jumping jacks
15 burpees
30 jumping jacks

Tuesday, Thursday and Saturday

Warm up (1 minute)

The idea is now to have sudden burst of high intensity movements. Imagine there is someone right in front of you and you have to beat him/her up REAL BAD. Here’s what you do:

1 minutes jump rope or jumping jacks
30 seconds just go wild kicking and punching as fast and hard as you can. You want to mutilate the other (non-existent) guy.

Repeat this 8 times and you’re done. Pretty simple, isn’t it? Try this with a healthy diet i.e. drink lots of water, take sufficient low GI carbs and proteins with low carbs at dinner and a few portions of fruits and you’ll be surprised. Trust me! I’ve got lots more to tell you guys so stay tuned.

Cycle your carbohydrates – Burn fat fast

Did I just say CYCLING? Yes, I did. Cycling your carbs sounds funny doesn’t it? But let me tell you…it is one of the most power techniques of dropping a few pounds of fat very quickly. It has been used by professional body builders for a long long time near the competition season. Just look at those natural body builders a couple of months before competition and then on the actual day of competition. You won’t be able to see even a bit of body fat on them. How do they do it? Obviously, there is the workout and muscle mass factor but, they have that all year round as well so how come they do not stay LEAN throughout the year? It’s because of CARB CYCLING.

The idea of carb cycling is alternating between either high and low/no carbs or starchy and fibrous carbs. There are a number of different theories about what the best way to do this. Some say that you should have 5 days of low carbs and 2 days of high carbs, some say the best approach is replace starchy carbs with fiberous carbs for 3 days and then go back to starchy carbs for 3 days (with a cheating day), then we have experts taking the zig zag approach and taking high carbs during the major muscle group days and low/no carbs on other days. There is a lot of stuff out there, so we will discuss what should we be doing.

This is a technique where you can burn fat and build muscle. Let’s say if you are following the 3 day high and 4 day low carb. For the first three days, you do compound exercises and take in high carbs. During this time, you will be promoting muscle gain. For the next few days, you take in low carbs (but the same amount of fats and protein) and do some fat loss exercises i.e. full body workouts and HIIT. This will promote fat loss. You can also workout one day, rest the other. In the same way, you take in high carbs on the workout day and low/no carbs on the resting day. There are a lot of techniques out there. The idea is to get maximum gains in muscle with minimizing fat gain (or even losing it).

My personal recommendation is ‘any of the above’. You can try any of these techniques as all of them have proven to work. My routine is as follows:

Mon – Chest and Thighs with high carbs mainly around the workout

Tue – Triceps and calves with no carbs

Wed – Back and shoulders with high carbs

Thur – Biceps and forearms with no carbs

Fri – HIIT with high carbs

Sat – Abs and lower back with low carbs

Sun – Cheat day

On days when I need the energy and am trying to build muscle, I take in high carbs and on other days I take lower carbs with moderate exercise. Hope this has been useful for you. Please comments if you want to know more and I will write another post in greater detail. Till next time – stay tuned for lots more.

Best Fat Burning Exercise

There are more than 100,000 articles, blogs and websites on the internet that talk about the best fat burning exercise. Some say it is walking, some are of the opinion that cycling or rowing burn the most fat, then you also have a category of people who promote weight training as the best fat burner. Each one has arguments for their exercises. The thing is that in order to make this decision we cannot only rely on the exercise. It is the exercise, intensity and the method of training that counts. For example, bench press is one of the best chest exercises and to achieve the final goal, you need to consider the intensity and method as well. If you use 2 lbs dumbbells and do 25 reps for 2 sets of bench press, you will never gain muscle. So the exercise alone is not enough to make this decision. Let’s analyze each of these aspects and try to draw a conclusion.

The best fat burning exercise should work all of your major muscle groups. These include the glutes, thighs, back, chest and shoulders. Simply put, the more/larger the muscle, the more calories you burn and the bigger the EPOC effect. So any exercise that works all of these muscle groups is a good fat burner. Exercises that do actually work the entire body or the major muscle groups are running, skipping, burpees, clean and jerk, high jumps, kettle bell swings etc. You get the idea. So which one is the best? In my personal view, anaerobic exercises are better than aerobic for fat loss. Many experts may at this point be like – ‘This guy doesn’t know what he’s talking about’ as it is a general notion that aerobic exercise is for fat burning. But we fail to realize that anaerobic exercise gives us the EPOC (Excess Post-workout Oxygen Consumption) effect for a lot longer as compared to aerobic exercises. This helps you raise your metabolism, increase your oxygen intake and in effect, burn more fat. I would say that the best exercise for a full body workout is clean and jerks or kettle bell swings. Don’t get me wrong, running is excellent, but there is A LOT of risk for injury. If you do the clean jerks or swings as a controlled movement at a medium to high intensity, you would be a lot safer.

As pointed out earlier, it is not only the exercise that determines whether it is the best burner or not. It is also important to note in what method the exercise is being done. As many others, I support HIIT as being the best method for burning fat, but majority of the trainers look at HIIT as alternating between low intensity and high intensity cardio. I think slightly differently. I prefer strength training workouts alternated with resting periods. For example, do 15 reps of clean and jerk followed by a resting period for about 1 – 2 minutes. Repeat this 5 – 8 times and you’re done. All the HIIT essentials are there – EPOC, carb and fat usage, cardio workouts, mass gaining workout, release of HGH and testosterone and lots more. It’s actually the same HIIT concept, with minor changes.

Ok, so the conclusion is that a full body workout like clean and jerk or kettle bell swings with medium to high intensity in an HIIT fashion is the best kind of fat burner. Stay tuned for a lot more hints and tips for BURN FAT AND BUILD MUSCLE.

The Burn ‘n’ Build Phenomenon

You must have heard in a number of places that you cannot burn fat and build muscle at the very same time. This is supported by one main argument that you need to increase calories to build muscle and decrease to burn fat or lose weight. I don't want to go into details at the moment but I will be posting a detailed article very soon. Any how, the main concept used for this technique is alternating between muscle building and fat burning routines.

This way you can get the best of both worlds. There are a lot more details that need to be considered in order to develop a program that you can run with, but as mentioned the main idea is to just from one to the other. One way is to do muscle building workouts one week with high calories, high carbohydrates and proteins and avoiding cardio (HIIT can be done once or twice a week), then the very next week lower you carbohydrates, increase HIIT and full body strength work out. You will preserve muscle and burn fat one week and build muscle the next. It's quite simple. You can find more details in the FREE 10 week Burn 'n' Build program. I will be posting a number of workout routines, how make a workout plan, best times to do different workouts and lots lots more, so stay tuned. I will be starting my diet and workout routine from tomorrow, so keep an eye out for hints, tips and my progress. Please feel free to leave any comments. Till next time - Stay fit.