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Written by Sam · Filed Under Uncategorized  23,205 views

Thank you for signing up as a Premium Member of WeightLossandTraining.com!

Now this is important: You should now receive an email from me on how to activate your membership and start receiving the Free Body Transformation in 5 Days Course.

To be sure you don’t miss a thing please add this email (losefat@weightlossandtraining.com) to your address book or allowed email list…Click here for a PDF file with instructions on how to add our email to your allowed email list.

If you still have trouble, please contact me here.

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Comments

  • Aaliya Hamid

    Congrats on the wonderful site and thanks for creating it.
    I had surgey a few months ago and have been working , slowly but surely, my way back into shape. This site should provide me with the support I need right now to help me step up my workouts some more.
    I also love the feature “healthy recipes”!!!! Sweet!!!!
    Great job Sam keep it up.

  • Aaliya Hamid

    Congrats on the wonderful site and thanks for creating it.
    I had surgey a few months ago and have been working , slowly but surely, my way back into shape. This site should provide me with the support I need right now to help me step up my workouts some more.
    I also love the feature “healthy recipes”!!!! Sweet!!!!
    Great job Sam keep it up.

  • Rachel DeJonge

    Beautiful Web Site! This will be a huge benefit to my health and fitness. Thank you!

  • Rachel DeJonge

    Beautiful Web Site! This will be a huge benefit to my health and fitness. Thank you!

  • adrian

    i am a 28 year old black male 288 mpounds and i am having trouble dropping the pounds i work out pretty consistent but it doesnt seem to help. in a nut shell what is the best method on burning fat and keeping muscle mass?

    • http://weightlossandtraining.com/ Sam

      Hi Adrian, it sounds like it is a diet thing for you. You have to look at the amount of calories you are taking in if you are exercising and still not losing fat. Have you tried eliminating processed foods or white starchy carbs like white rice, potatoes, white bread?

  • adrian

    i am a 28 year old black male 288 mpounds and i am having trouble dropping the pounds i work out pretty consistent but it doesnt seem to help. in a nut shell what is the best method on burning fat and keeping muscle mass?

    • http://weightlossandtraining.com Sam

      Hi Adrian, it sounds like it is a diet thing for you. You have to look at the amount of calories you are taking in if you are exercising and still not losing fat. Have you tried eliminating processed foods or white starchy carbs like white rice, potatoes, white bread?

  • fatma

    hii Sam…first i wanna thank u 4 ur great effort…
    Sam.. i need ur advice and ur help…i wanna loose about 15 kilos and don’t know which diet can help me more …..plz i wanna u 2 tell me a diet program 2 follow it…
    thx alot again :)

    • http://weightlossandtraining.com/ Sam

      Hi Fatma, thanks for your post. To be honest I don’t believe in diets. I truly believe you need to just slowly change the way you eat. Switch to eating smaller meals, but more frequently at 5-6 meals a day. Also focus on eating more fruits/vegetables and things that aren’t stored in a box or a can. Add some exercise, gradually challenging yourself each day and you will be on the right track. The 5 day course on the site should help you going!

  • fatma

    hii Sam…first i wanna thank u 4 ur great effort…
    Sam.. i need ur advice and ur help…i wanna loose about 15 kilos and don’t know which diet can help me more …..plz i wanna u 2 tell me a diet program 2 follow it…
    thx alot again :)

    • http://weightlossandtraining.com Sam

      Hi Fatma, thanks for your post. To be honest I don’t believe in diets. I truly believe you need to just slowly change the way you eat. Switch to eating smaller meals, but more frequently at 5-6 meals a day. Also focus on eating more fruits/vegetables and things that aren’t stored in a box or a can. Add some exercise, gradually challenging yourself each day and you will be on the right track. The 5 day course on the site should help you going!

  • Andre Dellow

    Hi Sam!

    Firstly, i would like to thank you from the bottom of my heart for all the help you have provided people. You truly are an awesome person for giving us so much help and asking next to nothing in return.
    Then on to my problem, i need to lose about 15-20 kilos. My eating habits have been more effective than excercise, and this is bacause whenever i workout i build muscle very quickly, but the fat stays though, so i end up bigger, with muscle yes, but also with the flab. Even when I only switched to low-impact workouts and cardio, i kept on picking up weight. Is this normal? Because what is currently and slowly working is if I do very very little exercise but concentrate more on getting thinner first, before I tone up. I just need to know, am I on the right path, or MUST weight loss be accompanied by mucle building?

    • http://weightlossandtraining.com/ Sam

      Hi Andre, thanks for your message. You can definitely separate it into two phases. However, I would suggest gaining muscle first. Be a little more lenient with your diet and do higher intensity workouts for a few weeks. Then as you’ve built your muscle, start to cut out on the carbs and sugars. This way you will have built a strong core, gained muscle which will boost your metabolism and make it easier to shed the fat. Let us know how it goes!

  • Andre Dellow

    Hi Sam!

    Firstly, i would like to thank you from the bottom of my heart for all the help you have provided people. You truly are an awesome person for giving us so much help and asking next to nothing in return.
    Then on to my problem, i need to lose about 15-20 kilos. My eating habits have been more effective than excercise, and this is bacause whenever i workout i build muscle very quickly, but the fat stays though, so i end up bigger, with muscle yes, but also with the flab. Even when I only switched to low-impact workouts and cardio, i kept on picking up weight. Is this normal? Because what is currently and slowly working is if I do very very little exercise but concentrate more on getting thinner first, before I tone up. I just need to know, am I on the right path, or MUST weight loss be accompanied by mucle building?

    • http://weightlossandtraining.com Sam

      Hi Andre, thanks for your message. You can definitely separate it into two phases. However, I would suggest gaining muscle first. Be a little more lenient with your diet and do higher intensity workouts for a few weeks. Then as you’ve built your muscle, start to cut out on the carbs and sugars. This way you will have built a strong core, gained muscle which will boost your metabolism and make it easier to shed the fat. Let us know how it goes!

  • Sally

    Hello Sam, I would like you to know that I have special problem, I’m not fat as I’m 155com tall and I’m 55 to 60 kilos, we can say 57 kilos.
    My problem that each time I’m losing weight, I’m too quick to gain it again and I never lose my belly…it’s not big but it’s bothering me a lot, so I want to lose it, go back to my old look and remain like that forever, I will appreciate if you put me on the right track.
    Your fast feed back will be highly appreciated.
    Many thanks

    • http://weightlossandtraining.com/ Sam

      Hi Sally, you really need to add increasing intensity and variation to your workouts. I have written an article on interval training that should really help you – http://weightlossandtraining.com/interval-training

      Let us know how it goes!

  • Sally

    Hello Sam, I would like you to know that I have special problem, I’m not fat as I’m 155com tall and I’m 55 to 60 kilos, we can say 57 kilos.
    My problem that each time I’m losing weight, I’m too quick to gain it again and I never lose my belly…it’s not big but it’s bothering me a lot, so I want to lose it, go back to my old look and remain like that forever, I will appreciate if you put me on the right track.
    Your fast feed back will be highly appreciated.
    Many thanks

    • http://weightlossandtraining.com Sam

      Hi Sally, you really need to add increasing intensity and variation to your workouts. I have written an article on interval training that should really help you – http://weightlossandtraining.com/interval-training

      Let us know how it goes!

  • brian

    hi sam,
    absolutely love the site. you’ve done a great job and your workouts and recipe tips have helped me out big time.
    but i could really do with your help. i had a brain hemorrage a few weeks ago. the doc cant see why it happened but said ill make a full recovery. however he has banned me from the gym for about two months as a pre caution. he said i can go for walks and slight jogs but no weights for a while. i was wondering could you recommend any exercises i can do at home to try stay toned. cheers bud.

    • http://weightlossandtraining.com/ Sam

      Hi Brian, my best suggestion is to really watch your diet until your doctor gives you the go ahead. Stay away from junk food and focus on lean meats and tons of vegetables and fruits. I broke my ankle a few years back and although my training was seriously limited I challenged myself with my diet and saw some pretty incredible results. A brain hemorrhage is a very serious matter and I couldn’t give you advice on any kind of training without your doctors full approval. An increase of your heart rate could lead to increased blood pressure which could cause you problems, so take the challenge with your diet!

  • brian

    hi sam,
    absolutely love the site. you’ve done a great job and your workouts and recipe tips have helped me out big time.
    but i could really do with your help. i had a brain hemorrage a few weeks ago. the doc cant see why it happened but said ill make a full recovery. however he has banned me from the gym for about two months as a pre caution. he said i can go for walks and slight jogs but no weights for a while. i was wondering could you recommend any exercises i can do at home to try stay toned. cheers bud.

    • http://weightlossandtraining.com Sam

      Hi Brian, my best suggestion is to really watch your diet until your doctor gives you the go ahead. Stay away from junk food and focus on lean meats and tons of vegetables and fruits. I broke my ankle a few years back and although my training was seriously limited I challenged myself with my diet and saw some pretty incredible results. A brain hemorrhage is a very serious matter and I couldn’t give you advice on any kind of training without your doctors full approval. An increase of your heart rate could lead to increased blood pressure which could cause you problems, so take the challenge with your diet!

  • Mark

    Sam, just curious: Why do you specify the above article “Healthy Recipes for GAY Men…”. Wouldn’t that recipe guide apply to all active men? Your Site doesn’t appear to be a Gay Fitness Site, but maybe I have not been perceptive enough. Anyway, I enjoy general fitness and am looking forward to seeing your material.

    • http://weightlossandtraining.com/ Sam

      Great question Mark. A long while back we were going to send out information which were specific to 4 different groups interests so we created a sign-up form with recipes for women, mothers, straight and gay men. The idea was to talk about the most relevant and hot topics for each group, this idea however has been abandoned for many reasons. Probably a good idea to dissolve these recipes now and create one for everyone as the site is giving out great information really anyone can use. Thanks for bringin this up! :)

  • Mark

    Sam, just curious: Why do you specify the above article “Healthy Recipes for GAY Men…”. Wouldn’t that recipe guide apply to all active men? Your Site doesn’t appear to be a Gay Fitness Site, but maybe I have not been perceptive enough. Anyway, I enjoy general fitness and am looking forward to seeing your material.

    • http://weightlossandtraining.com Sam

      Great question Mark. A long while back we were going to send out information which were specific to 4 different groups interests so we created a sign-up form with recipes for women, mothers, straight and gay men. The idea was to talk about the most relevant and hot topics for each group, this idea however has been abandoned for many reasons. Probably a good idea to dissolve these recipes now and create one for everyone as the site is giving out great information really anyone can use. Thanks for bringin this up! :)

  • Heba

    Hi Sam,
    I will try your tips plus the 5 days course .
    thanks alot

  • Heba

    Hi Sam,
    I will try your tips plus the 5 days course .
    thanks alot

  • Kaycie

    Hey Sam,
    I am a 20 year old college student. I am 165 lbs, and 5’10″. I know I am not overweight, but I would like to keep it that way. I am in no physical kind of shape. I have a membership to a gym, and I don’t mind going, it’s just that I get lost at what to do once I get there. I don’t necessarily eat healthy, but I do eat 3 meals a day, with a few snacks in between. Sometimes the meals are healthy, othertimes they aren’t. Any suggestions as to how I might lose a little weight, get in shape, and start living healthier?
    Thanks!

    • http://weightlossandtraining.com/ Sam

      Hi Kaycie, there are a lot of great articles on the site which can help you with this, please take the time and read through the ones of interest to you because I’ve spent a considerable amount of time developing these for you guys to get results from. Keep us posted on your progress.

  • Kaycie

    Hey Sam,
    I am a 20 year old college student. I am 165 lbs, and 5’10″. I know I am not overweight, but I would like to keep it that way. I am in no physical kind of shape. I have a membership to a gym, and I don’t mind going, it’s just that I get lost at what to do once I get there. I don’t necessarily eat healthy, but I do eat 3 meals a day, with a few snacks in between. Sometimes the meals are healthy, othertimes they aren’t. Any suggestions as to how I might lose a little weight, get in shape, and start living healthier?
    Thanks!

    • http://weightlossandtraining.com Sam

      Hi Kaycie, there are a lot of great articles on the site which can help you with this, please take the time and read through the ones of interest to you because I’ve spent a considerable amount of time developing these for you guys to get results from. Keep us posted on your progress.

  • mauricio

    hi sam, first of all i want to thank you for creating this site and helping everyone my case is this. i am a male height 175cm 81kg i do work out at least 5 days a week i used to do it on a regular basis but i stoped in decemebr. i started again and since january 22 i started again going 2 times to the gym in the morning i do cardio 30 min treadmil and 20 min on bike. and on the afternoon i do weights diferent body parts on diferent days, but i want to get a little more muscles becase my arms are kinda skinny and i want to get rid of my loehandles. any tips?? and again thaks alot

    • http://weightlossandtraining.com/ Sam

      Hi Muaricio, try weight training for strength first and focus on building muscle for 6 weeks then try a period of burning fat and defining. This will be your best bet. Checkout the workouts and training section of this site and you may also find this article on Obliques Exercises very helpful for your love handles.

  • mauricio

    hi sam, first of all i want to thank you for creating this site and helping everyone my case is this. i am a male height 175cm 81kg i do work out at least 5 days a week i used to do it on a regular basis but i stoped in decemebr. i started again and since january 22 i started again going 2 times to the gym in the morning i do cardio 30 min treadmil and 20 min on bike. and on the afternoon i do weights diferent body parts on diferent days, but i want to get a little more muscles becase my arms are kinda skinny and i want to get rid of my loehandles. any tips?? and again thaks alot

    • http://weightlossandtraining.com Sam

      Hi Muaricio, try weight training for strength first and focus on building muscle for 6 weeks then try a period of burning fat and defining. This will be your best bet. Checkout the workouts and training section of this site and you may also find this article on Obliques Exercises very helpful for your love handles.

  • Sarah

    Hi Sam! I just stumbled upon your website and I am SO excited to see some weight loss guidelines that seem like something I can do. I am 26 and have two kids under the age of 2, and I am about 40 pounds away from my goal weight. I know that exercise coupled with diet is the only way to reach my goal as well as to maintain. That being said, I am having a hard time with my diet and keeping away from foods that I know are bad for me and my waistline. What do you suggest for motivation to stay away from too many carbs and sugar? Help!!

    • http://weightlossandtraining.com/ Sam

      Hi Sarah, glad you found this website, hope that it will help you greatly as it is so many others. My best suggestion is to include whey protein powder in fruit smoothie drinks…you can read my article about this here – Whey Protein Powder

  • Sarah

    Hi Sam! I just stumbled upon your website and I am SO excited to see some weight loss guidelines that seem like something I can do. I am 26 and have two kids under the age of 2, and I am about 40 pounds away from my goal weight. I know that exercise coupled with diet is the only way to reach my goal as well as to maintain. That being said, I am having a hard time with my diet and keeping away from foods that I know are bad for me and my waistline. What do you suggest for motivation to stay away from too many carbs and sugar? Help!!

    • http://weightlossandtraining.com Sam

      Hi Sarah, glad you found this website, hope that it will help you greatly as it is so many others. My best suggestion is to include whey protein powder in fruit smoothie drinks…you can read my article about this here – Whey Protein Powder

  • Victoria

    My name is Victoria im 26 yrs old, 5'2″ and weigh 160. Three years ago i had a set of twins. Before I had them I was 125 and now for the life of me i cant seem to get the weight off. I've tried everything. Diet pills, I go to the gym every day but still cant see any results. What can I do? Is there any thing out there that can help me?

  • http://weightlossandtraining.com Sam

    Hi Vicotoria, you may be overtraining. Make sure to have at least one day of rest a week. Also read this new article I put up – Weight Loss Tips: Is it Really All About Weight?

  • http://weightlossandtraining.com Sam

    This article on weight loss motivation tips is just for people like yourself – http://weightlossandtraining.com/weight-loss-motivation-tips

  • http://weightlossandtraining.com Sam

    Excellent Tara, thank you for the nice comment! I hope the 5 day mini course helps you get on the right path, let me know how your training comes along! :)

  • http://weightlossandtraining.com Sam

    That is fantastic feedback, thanks for that!!! I hope you share the site with your friends!

  • http://weightlossandtraining.com Sam

    Try my article on rapid weight loss with a core focus – http://weightlossandtraining.com/rapid-weight-loss-core and make sure to supplement with a vegan protein like Sequal Naturals Vega Complete

  • http://weightlossandtraining.com Sam

    Make sure to follow my free 5 day course for body transformation that will really get you some great results to start off with. Then slow and steady and be patient and determined to stay on track with any workout program on my site. This one is a very nice comprehensive one for women – http://weightlossandtraining.com/fitness-plan-women-surprise-update

  • http://weightlossandtraining.com Sam

    Hi Becca, just keep your reps high, your food to include lots of veggies, fruit and lean meats, plus the supplements in this article – http://weightlossandtraining.com/workout-supplements-for-women-top10 will help you keep lean and not get too much muscle mass.

  • http://pulse.yahoo.com/_MMSFOVR6HW6N3FVGJLJ6W7KVTY Rodger

    Hey Sam, what kind of advise can you give a 55 year old man who wants to lose weight (current 215 and want to get to 195) and has a job where I seat at a computer for 8-9 hours a day. I have low T- and take a cream for that…..but still not hitting the gains I want.
    Thanks for your help.
    Rodger

    • http://weightlossandtraining.com Sam

      Hey Rodger, to be honest the advice is the same regardless whether you are 55 or 25, it’s just going to take more dedication and a lot more patience since changes will take a while. Just take it a day at a time and increase your intensity each time. Supplements such as protein and a preworkout energy drink will also be a great addition.

  • http://weightlossandtraining.com Sam

    Awesome! Keep up the good work!

  • http://weightlossandtraining.com Sam

    Thanks for the feedback! :)

  • http://weightlossandtraining.com Sam

    If you keep training with relatively heavy weights and do supersets while also focusing on clean diet you should be all good.

  • Celeste

    Hello Sam,My name is Celeste and I am a 31 year old female who just had a baby 5 months ago. I have lost all of my baby weight but about 10 lbs. I had a c-section with my baby, and also had hernia surgery when he was 6 weeks old. I really need to strengthen my stomach, and tone my body again. I am getting married in April so I want to look my best. Is this the best plan for me???? Thank you so much!!!!!

    • http://weightlossandtraining.com Sam

      Hi Celeste, that is great, sounds like you are well on your way. Definitely a great plan to follow and you’ll want to start out slowly and work your way up each week. Also check out the Free workout routines for women

  • http://weightlossandtraining.com Sam

    Definitely, do a search on my site for “home workout” or home workout with no equipment

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