Of course, losing weight over a long period of time is not difficult. You will lose more weight some days than others, however over the months you will see a general downward trend in your body weight.

However losing weight fast is a different matter.

Remember that everything you do has its own effect. Every meal you take has to be totally healthy and every workout has to be completed accurately.

As well, you have to remember that some doctors will warn you against rapid weight loss, explaining that it is not healthy for you and that you have to lose weight at a more leisurely way.

Keeping these warnings in mind, it is necessary to take a look at a process that will help you lose weight fast, but only if you are able to follow it.

While some people have success losing weight by controlling their diet or by increasing their exercises, for the best chances of fast weight loss, it is recommended to do both.

Of course, there are a lot of different diets out there, but probably the most effective way to lose weight is to cut carbs out of your diet. Instead of it, you have to include vegetables, meat, salads and some dairy products into your diet.

The perfect breakfast for those who want to lose weight fast is grilled turkey bacon, mushrooms and scrambled eggs. Lunch has to contain a green salad chopped, soft-boiled eggs and strips of chicken. And dinner has to be a creamy sauce and a steak with leeks.

As you can see all these meals are tasty as well as reasonably healthy. And what is more important, they will help you lose weight fast.

If it is possible you have to get some exercises on a daily basis.

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Or use the weight machines, you can use the treadmill, or any of the other cardio work out machines.

You can swim, do water aerobics, or do regular aerobics. If you live in a place that has got a lot of nice weather you can get some friends together and go to a driving range and hit some balls, play tennis, basketball, baseball, softball, or simply hit some balls at a batting cage.

If you live by a wooded area like a forest preserve, go for a hike, or canoing, or row a boat around a lake. You do not have to just lose interest doing the same old thing at the gymnasium day in and day out. I’m of the opinion a lot of folks forget that so many of the things I have mentioned are exercise and they do count as exercises to lose weight.

Let’s examine what else we can come up with. What about taking a dancing class, or a spinning class, Yoga is another good one, ooh, so is Pilate’s. Now don’t knock yoga or Pilate’s till you’ve tried them, they can be very tough work outs. Do you know there are are 12 stages or levels to Pilate’s?

Yup, it appears to be far simpler than it is and if you are not prepared for how troublesome it can be it will kick your butt into the week after next. Seriously.

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A commenter asked this question:

“I like the idea of a full body workout. I have also have read that one key factor to getting ripped is muscle confusion. After a few weeks, wont your body get used to those 8 excerise you have listed which will then have no affect anymore? Are there more full body excerise i can add in later or a more advanced strength training in order to cut more fat and gain muscle? These are questions i was just curious on, i like all your articles i have read thanks for the help.”

Here’s the (admittedly) long-winded answer …

The Theory Of Muscle Confusion

The idea behind “Muscle Confusion” is this:

“Your muscles and your muscle building/fat loss/strength will stop progressing if you continue using the same exercises in your workout programs”

This sounds correct … and … there is a sliver of truth to this because your muscles do adapt to the demands you put on them … but … it aint quite right.

First off …
Strength Does NOT Like Muscle Confusion

First off, if you’re trying to get stronger — you don’t want to “confuse” your muscles.

The commenter asked this:

“Are there more full body excerise i can add in later or a more advanced strength training in order to cut more fat and gain muscle?”

Specifically, if you want to progress in strength on a certain exercise, the best thing you can do is that same exercise — a LOT!

The formula for strength in any one exercise is this:

Specific Exercise — like a bench press, squat or deadlift
Done As Often As Possible — 3, 5, even 6 times per week
As High Tension/Resistance as possible — at 75% of your one rep max in the exercise or above
While staying as fresh as possible – meaning you don’t want to get fatigued. So low volume training (low reps/sets each workout), but done frequently

So if you’re wanting to get stronger in any one exercise (or in general), you definitely want to NOT confuse your muscles.
What Your Muscles Do Adapt To

The problem with the muscle confusion myth is that P90x and other systems claim you need to always change up your exercise selections and workout routines.

That’s not actually true …

Your muscles WILL adapt, but only to the “volume/load” of your exercises. You could do the same 3 exercises all the time (such as bench press, deadlift, and squats) and just vary the load (how much weight), how many reps/sets, etc … and … you would never really stop gaining strength or muscle.

That’s a fact jack. Powerlifters do it all the time.

Granted there are different systems out there for building strength, even within powerlifting, there are ones that make use of many different “accessory” exercises (Westside for example) … but … a large majority of a LOT of people have always stuck wit the basic “bread n butter” exercises and varied the load/volume over time to keep seeing gains.

Here’s the other thing …
Getting Ripped Has Nothing To Do With Muscle Confusion

The commenter asked this:

“I have also have read that one key factor to getting ripped is muscle confusion. After a few weeks, wont your body get used to those 8 excerise you have listed which will then have no affect anymore?”

Getting ripped comes down to

Building some strength, which increases “residual muscle tone”
And eating less calories than you burn.
Or burning more calories than you eat.

Of numbers 2 and 3, number 3 — trying to burn more calories than you’re eating is actually the HARDEST way to get ripped.

It’s much easier to NOT eat an extra 500 calories than it is to try and “work off” or “burn off” those 500 calories in the gym.

So the premise of using a system like p90x is kind of flawed from the beginning …

The idea is that the workouts are so metabolically demanding (because they change all the time, never giving your body time to adapt) that you burn more fat.

Basically trying to “out work” the dinner table.

That’s fine and all, but there are easier ways (just eat less).

Here’s a big point most people don’t realize …
Why P90x And Other “Muscle Confusion” Routines Work

Whenever the topic of P90x or some other workout routine comes up that’s sold through infomercials or to the mass market, I hear people say …

“Yeah, that works! I know this guy … “

Umm duh. EVERYTHING works.

All you have to do is work it.

Here’ s the thing: you take someone who normally eats like crap, sits on the couch all day and watches movies and you get him to whip out his credit card and buy P90x. Then when it arrives, if he buys a pullup bar, dumbbells and all the other equipment he needs, then gets off his butt and does the program 6 DAYS A WEEK and follows the nutrition guide, it’s GONNA WORK!

Because you’re doing SOMETHING. That’s the key. You’re no longer just getting fatter — you’re working out 6 days a week and eating better than before.

Makes sense don’t it?

It’s not exactly the “magic” of muscle confusion that’s getting your ripped in 90 days … it’s the “magic” of “getting off your ass and doing something productive” (which I’m sure confuses your atrophied gluteous muscles too!)
Here’s The Bottom Line On Muscle Confusion

Your body does adapt to certain exercises and become more efficient at doing certain motor patterns.
Instead of changing patterns/exercises, it’s easier to just change the volume/load/sets/reps/speed/etc of specific exercises (less injury chance because you can do those exercises with better technique, keeps your options down, no confusion about what to do, etc)
If you WANT to change exercises because you’re bored, that MAY be a good idea. It’s usually not. A LOT of people will change their routine so often that they never get ANY results. I say stick with a basic routine for continued progress and vary your “accessory” exercises or metabolic conditioning exercises (different types of interval training, etc).
The key to getting ripped is building muscle strength, a little size, and making sure you’re in a calorie deficit most of the time. You can do that by working out more or eating less. Eating less is MUCH easier.

Keep all this in mind the next time someone tells you that you need to “confuse” your muscles … do p90x … or something else to get ripped.

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