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Find the Fitness Plan That's Right for You

Do you want to lose weight? We know that losing weight is directly associated to the number of calories we consume and burn. The human body burns calories regularly throughout the day, yet the number of calories can be augmented through the adoption of a good exercise program. Being fit and healthy is a lifestyle, not a fad. Following an exercise program can be a fun and healthy way to increase your discipline and help you maintain a desired level of fitness.

FitClick is dedicated to providing you with the tools and resources you need to achieve your goals. We have separated all of our free exercise programs into specific categories for your convenience. You're more likely to stick to a exercise plan if you find a program that is fun, challenging, and well-suited to your personal goals.

You may find that a number of exercise programs are right for you. Keep it fresh by mixing it up. Experiment with different routines or implement something new from time to time in order to stay challenged and maintain your desired level of fitness. Try new exercises. Each of our 800+ exercises includes detailed instructions and a video demonstration. Through the Exercise Program Directory, you'll find exactly what you need. Browse walking, toning, strength training, yoga, running, cardio, or combination fitness plans.

In addition, read feedback and suggestions about various exercise plans from FitClick members. Read anecdotal information from others in order to facilitate the success of your exercise program. Get involvement in the community through message boards, friends, and blogs. We could all use a little extra motivation to help us stay on track.

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Exercise Programs and Fitness Plans at FitClick

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FREETRAINERS.COM HAS PROVIDED OVER 1.8 MILLION PEOPLE WITH FREE CUSTOM DIET & EXERCISE PLANS SINCE 2000

Since 2000, FreeTrainers.com has provided nearly two million people with custom exercise and custom diet plans to aid and guide them in reaching all of their health & fitness goals! We provide a FREE personal training service because we believe that everyone has the right to reach their dreams. We're here to guide & support you and will join you with every single step in your transformation journey to a healthier & happier you!

Personalized programs

Health & Fitness community

2013/06/12, 05:52 PM - Find success through support

It's always easier to reach fitness and health goals when you have someone on your side. While it may be your ambition to improve yourself, having a support and motivating factor behind you is key. While it's true that "The secret of getting ahead is getting started" as Mark Twain famously said, Jim Ryan said it best when he said "Motivation is what gets you started. Habit is what keeps you going".

Interact in our online fitness community to find the right group or member to help you along the way.

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FREE Exercise Programs - Workout Routines & Weight Loss ...

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Home Workout Routines, Strength Training, and Weight Loss Exercise Programs

Exercise programs for beginners are different from exercise programs for advanced athletes. Exercise programs for men and women mean different things. But the best home workout routines grow with you and grow your skills, molding to your needs no matter your gender or level. Strength training programs are essential elements of these weight loss exercise programs because they combine the benefits of cardio videos and toning workouts for a trimmer body.

Exercise programs can be sorted by some crucial criteria. Exercise programs for men and women need strength training programs for the best fat burning results. Home workout routines have to keep challenging you as you move from beginner to intermediate exerciser to advanced athlete. Weight loss exercise programs have to encourage and inspire you, so that you keep sweating through the whole video and then come back the next day.

Finding the right exercise programs means looking for programs to fit individual tastes. Exercise programs for men might need to work around the fact that some men don't like to take direction or that they have some particular exercises they are wedded to doing. Exercise programs for women might be targeted to trying to get rid of unsightly cellulite. Home workout routines for beginners should take into account the expense of buying a lot of gear and provide an intense workout without a lot of equipment.

Some exercise programs go after specific problem areas or fitness goals. Weight loss exercise programs usually have an abs exercise component, but they should also recognize the power of total body workouts to work the abs. Cardio videos are a staple of toning workouts, but the wrong music can short-circuit their effectiveness, according to scientific studies. Exercise DVDs come in so many styles and variations because everyone is different, but the core exercise principles remain the same.

Exercise programs that stray from modern physical fitness research waste your time and even run the risk of injuring you. Exercise programs for men and women don't have to be faddish to be effective. The best home workout routines come down to learning the most effective exercises and then shaking it up regularly so that muscles continue to be challenged and forced to grow. Advanced exercise programs should deliver a structured regimen, nutrition advice, and enough gear to start in one complete package.

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Exercise Programs, Exercise Programs For Men Women, Home ...

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Yes, any form of exercise is better than no exercise and although you may burn some calories even when you are reading a book or watching TV when you exercise, it is not enough to lose weight. This is sheer common sense. The more intensive your exercise intensity, the more calories you will burn.

In other words, your cardio exercises must make you puff and pant to be at its most effective state in burning body fat. So if you can read a book or listen to music from your headphone, your exercise intensity level may not be high enough to burn enough body fat for you to lose weight. This is only a simple explanation and there are many scientific reasons to support the high intensity fat burning notion. Cardio Exercise After Work - Rigorous cardiovascular exercises not only help you to burn excess fat, they also strengthen your heart and lungs and thus are of great importance in reducing potential fatal health risks such as high blood pressure, stroke, heart attacks and numerous other crippling ailments. Since your focus is to reduce body fat, you will also reap the other benefits as when you lose fat, the other health risks are also reduced correspondingly.

So, to get the maximum effect of reducing fat effectively, you should do your cardio exercises first thing in the morning. Of course, you can perform them after work or school since some form of exercisng is better than no exercise. But to get the maximum effect, you should do them first thing in the morning before breakfast.

Here is the reason why. Your body's first preference for energy is carbohydrate. Your body store carbs in the form of glycogen in your muscles and liver to protect you as a form of survival instinct, so that the energy that you need for your daily function need not come from your body parts such as your body fat and God forbid, your muscles.

Now, since the last meal you had which include carbs were consumed 12-14 hours ago, your stored carbs will be almost depleted and thus when you do your cardio exercises in the morning before breakfast, guess what, without your stored glycogen to use as energy, your body will be burning your fat instead. What better way to lose weight than exercising in the morning?

Now, in contrast, if you exercise in the evening after work or after school, you would have consumed carbs for breakfast, lunch and perhaps even dinner. In that case, you will have to burn off those carbohydrates before you start burning away your body fat, wouldn't you?

This is the reason why doctors always say that you have to exercise vigorously for 20 minutes before fat burning kicks in. The first 20 minutes is to burn carbs and then burn fat thereafter! Hey, now you know how to lose weight faster and more effectively.

The above are just some of the many reasons why people fail at losing weight. So if you are one of those who have tried to lose weight unsuccessfully, then you really need to read How To Reduce And Drop Weight Fast Successfully! Best Wishes

More How To Reduce Weight Articles and Resources

Can Slimming And Weight Loss Pills Make Me Lose Weight Permanently - An in depth discussion on how slimming pills work and how dependable are they to help you to stay slim and slender.

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How To Lose Weight Fast - Drop 10 To 15 pounds In 7 Days!

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There are many ways to lose a lot of weight fast.

However, most of them will make you hungry and unsatisfied.

If you dont have iron willpower, then hunger will cause you to give up on these plans quickly.

The 3-step plan outlined here will:

All of this is supported by scientific studies.

The most important part is to cut back on sugars and starches (carbs).

These are the foods that stimulate secretion of insulin the most. If you didnt know already, insulin is the main fat storage hormone in the body.

When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs.

Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight (1, 2).

It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight.

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How to Lose Weight Fast: 3 Simple Steps, Based on Science

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If you want to know how to lose weight fast, the answer lies in taking command of the little things those very small changes that make a huge difference in your waistline.

To help you accomplish your weight loss goals, we have compiled a veritable top 10 list of the things you can do at home that can really help you lose weight quickly.

All of the tips and tricks listed here have been proven time and again to work.

Remember: the little things have the biggest impact over the long-term.

If you wait until you are very hungry, you will tend to overeat. When you overeat, excess calories are stored as fat.

To lose weight quickly, it is infinitely wiser to feed your engine as it needs the fuel then the calories can burn off much faster.

Try to divide your meals to 5-6 times per day. Trick your body by eating a half-sandwich now, and then a half-sandwich 1-2 hours later.

Also remember that even if you are not a breakfast person, having a small amount of food in the morning will decrease hunger at lunchtime.

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How To Lose Weight Fast | Top 10 Weight Loss Tips For 2015

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Losing weight can be difficult at any age, but finding a healthy diet plan is the majority of the battle.

If you categorize diet plans into two main groups, you have online diets with built-in support communities, and meal delivery plans. This site focuses on the best of the online diet plans the diets that work.

There are manyDukan Diet, Sonoma, Denise Austin, and the list goes on. But there are three that truly stand out from among the others.

Dieters have largely had impressive results with our short list, and we will tell you why they have achieved so much success with them. These diets are very healthy, they are very safe diets, and most of all, the majority of dieters can plug right in and start losing weight right away.

A quick summary follows more detailed reviews are further below.

Pros: Highly effective and drops weight really fast. Just one capsule twice per day with a meal works like a charm. Dr. Ozs #1 fat burner.

Cons: You still need to eat healthy and exercise.

Bottom Line: Raspberry ketones are the most powerful and effective supplement we have found to drop weight. Dieters are astounded how quickly the product works and the amount of weight you can lose. Very easy to use. See review below for free bottles.

Raspberry Ketones Website

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Diets That Work | The 3 Best Diet Plans For 2015

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You want to lose weight and keep it off for good. These five strategies will help you do just that.

Most people trying to lose weight only focus on their ultimate goal: dropping pounds. But it's important not to lose sight of the diet and exercise changes that will get you there.

Choose two or three diet and exercise goals at a time that you are willing to take on. And make sure they are specific and realistic.

For example, "exercise more" is a wonderful goal, but it's not specific. "Walk 5 miles every day" is specific and measurable. But is it realistic if you're just starting out?

"Walk 30 minutes every day" is better, but what happens if work or weather interferes? "Walk 30 minutes for 5 days each week" is specific and realistic.

Are there situations that make you want to eat more? Start noticing them. For example, you may learn that you're more likely to overeat while you're bored or stressed.

Then figure out ways to get around those triggers. Do something else to soothe your stress, for instance.

Also, you might want to put treats away. You're more likely to eat them if they're visible and easy to get to.

That's right: You should feel full. But how you do that might surprise you.

It's mostly about time: 15 minutes, to be specific. You need at least that much time to feel full. So eat slower, giving your brain enough time to notice that you've eaten.

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Long-Term Weight Loss - WebMD

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Diet Doc continues to provide the most effective tools for natural, safe and fast weight loss. And now, by teaching their patients how to identify hidden carbohydrates, more patients are achieving long term weight loss success

Los Angeles, CA (PRWEB) May 28, 2015

Although many people have resigned themselves to the thought that they are stuck with their slow metabolism for life, never being able to maintain a healthy and comfortable weight, this is not true. There are methods to jump start the metabolism. And, while giant food companies increase their advertisements for low-carbohydrate, low-fat and no-fat foods, cleverly worded to lure consumers who think that they are eating healthy, many times the foods contain hidden ingredients and hidden carbohydrates that will sabotage efforts to manage a healthy weight. For this reason, Diet Doc has incorporated education into their comprehensive weight loss programs that teach their patients how to identify hidden carbohydrates in various foods to keep the fat burning gates open and responsive for safe, fast and long term weight loss success.

Most people who are dieting understand that they should avoid donuts, potatoes and pasta, but many do not realize that there are hidden carbohydrates in almost all foods. Even seemingly healthy, high protein foods can contain hidden carbohydrate sources. Making oneself aware of words such as maltodextrin, modified starch, and powdered cellulose and keeping menu options and recipes simple, while avoiding foods with more than a few ingredients can go a long way in managing a healthy weight.

While Diet Doc understands that learning how to identify hidden carbohydrates actually translates into real weight loss success, they also recognize that most people do not have a medical or nutritional background, much less the extra time to read and decipher every food label in the grocery store. Because of this, they designed their diet plans that include nutritionist-designed meal and snack plans that are uniquely and strategically created to be specific to each patients age, gender, activity level, nutritional needs and medical conditions.

Creating the patient specific meal and snack plans is only one piece of Diet Docs weight loss puzzle. The diet programs also include an initial online doctor visit which enables the doctor to completely review and assess the entire system to uncover and address the real reason for weight gain, unlimited consultations with the expert staff, prescription diet products that are geared toward jump starting the metabolism and opening the fat burning gates, all while eliminating negative dieting side effects of energy loss, between meal hunger and food cravings. Finally, Diet Doc includes doctor supervision and medical guidance throughout with weekly checkup calls to assess each patients progress and comfort level.

Qualified patients who desire faster weight loss can enhance their diet plans with Diet Docs pure, prescription hormone diet treatments to signal the brain to release, attack and flush stored fat from the belly, hips, thighs, underarms and buttocks at an amazing pace, exclusive diet pills to curb the appetite and eliminate the urge to overindulge and powerful fat burners to burn fat 4 times faster.

New patients can simply contact Diet Docs appointment center at 888-934-4451 888-934-4451 free and schedule a phone or Skype consultation with one of the company's licensed doctors. After a quick and thorough health evaluation and consultation, eligible patients may receive a prescription for one or more of Diet Docs powerful weight loss medications shipped directly to their door via one of the companys contracted licensed United States based pharmacies. Each prescription is manufactured in FDA approved USA pharmacies, and arrives with a certificate of purity.

Diet Docs state of the art, comprehensive diet plans have helped patients throughout the country safely and successfully improve their health and restore their figure leading to the company becoming the most trusted and reliable source for safe, fast and long term weight loss success.

About the Company: Diet Doc Weight Loss is the nation's leader in medical, weight loss offering a full line of prescription medication, doctor, nurse and nutritional coaching support. For over a decade, Diet Doc has produced a sophisticated, doctor designed weight loss program that addresses each individual specific health need to promote fast, safe and long term weight loss.

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As Part of their Comprehensive Weight Loss Program, Diet ...

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2005 American Society for Clinical Nutrition Abstract

There is a general perception that almost no one succeeds in long-term maintenance of weight loss. However, research has shown that 20% of overweight individuals are successful at long-term weight loss when defined as losing at least 10% of initial body weight and maintaining the loss for at least 1 y. The National Weight Control Registry provides information about the strategies used by successful weight loss maintainers to achieve and maintain long-term weight loss. National Weight Control Registry members have lost an average of 33 kg and maintained the loss for more than 5 y. To maintain their weight loss, members report engaging in high levels of physical activity (1 h/d), eating a low-calorie, low-fat diet, eating breakfast regularly, self-monitoring weight, and maintaining a consistent eating pattern across weekdays and weekends. Moreover, weight loss maintenance may get easier over time; after individuals have successfully maintained their weight loss for 25 y, the chance of longer-term success greatly increases. Continued adherence to diet and exercise strategies, low levels of depression and disinhibition, and medical triggers for weight loss are also associated with long-term success. National Weight Control Registry members provide evidence that long-term weight loss maintenance is possible and help identify the specific approaches associated with long-term success.

The perception of the general public is that no one ever succeeds at long-term weight loss. This belief stems from Stunkard and McLaren-Hume's 1959 study of 100 obese individuals, which indicated that, 2 y after treatment, only 2% maintained a weight loss of 9.1 kg (20 lb) or more (1). More recently, a New England Journal of Medicine editorial titled Losing Weight: An Ill-Fated New Year's Resolution (2) echoed the same pessimistic message.

The purpose of this paper is to review the data on the prevalence of successful weight loss maintenance and then present some of the major findings from the National Weight Control Registry (NWCR), a database of more than 4000 individuals who have indeed been successful at long-term weight loss maintenance.

Wing and Hill (3) proposed that successful weight loss maintainers be defined as individuals who have intentionally lost at least 10% of their body weight and kept it off at least one year. Several aspects of this definition should be noted. First, the definition requires that the weight loss be intentional. Several recent studies indicate that unintentional weight loss occurs quite frequently and may have different causes and consequences than intentional weight loss (4, 5). Thus, it is important to include intentionality in the definition. The 10% criterion was suggested because weight losses of this magnitude can produce substantial improvements in risk factors for diabetes and heart disease. Although a 10% weight loss may not return an obese to a non-obese state, the health impact of a 10% weight loss is well documented (6). Finally, the 1-y duration criterion was proposed in keeping with the Institute of Medicine criteria (7). Clearly, the most successful individuals have maintained their weight loss longer than 1 y, but selecting this criterion may stimulate research on the factors that enable individuals who have maintained their weight loss for 1 y to maintain it through longer intervals.

There are very few studies that have used this definition to estimate the prevalence of successful weight loss maintenance. McGuire et al (8) reported results of a random digit dialing survey of 500 adults, 228 of whom were overweight or obese [body mass index (BMI) 27 kg/m2] at their maximum nonpregnant weight. Of these 228, 47 (20.6%) met the criteria for successful weight loss maintenance: they had intentionally lost at least 10% of their body weight and maintained it for at least 1 y. On average, these 47 individuals had lost 20.7 14.4 kg (45.5 lb; 19.5 10.6% from maximum weight) and kept it off for 7.2 8.5 y; 28 of the 47 had reduced to normal weight (BMI <27 kg/m2).

Survey data such as these have the perspective of a person's entire lifetime and thus may include many weight loss attempts, some which were successful and some unsuccessful. It is more typical to assess success during one specific weight loss bout. In standard behavioral weight loss programs, participants lose an average of 710% (710 kg) of their body weight at the end of the initial 6-mo treatment program and then maintain a weight loss of 56 kg (56%) at 1-y follow-up. Only a few studies have followed participants for longer intervals; in these studies, 1320% maintain a weight loss of 5 kg or more at 5 y. In the Diabetes Prevention Program (9), 1000 overweight individuals with impaired glucose tolerance were randomly assigned to an intensive lifestyle intervention. The average weight loss of these participants was 7 kg (7%) at 6 mo; after 1 y, participants maintained a weight loss of 6 kg (6%), and, at 3 y, they maintained a weight loss of 4 kg (4%). At the end of the study (follow-up ranging from 1.8 to 4.6 y; mean, 2.8 y), 37% maintained a weight loss of 7% or more.

Thus, although the data are limited and the definitions varied across studies, it appears that 20% of overweight individuals are successful weight losers.

Although it is often stated that no one ever succeeds in weight loss, we all know some people who have achieved this feat. In an effort to learn more about those individuals who have been successful at long-term weight loss, Wing and Hill (10) established the National Weight Control Registry in 1994. This registry is a self-selected population of more than 4000 individuals who are age 18 or older and have lost at least 13.6 kg (30 lb) and kept it off at least 1 y. Registry members are recruited primarily through newspaper and magazine articles. When individuals enroll in the registry, they are asked to complete a battery of questionnaires detailing how they originally lost the weight and how they now maintain this weight loss. They are subsequently followed annually to determine changes in their weight and their weight-related behaviors.

The demographic characteristics of registry members are as follows: 77% are women, 82% are college educated, 95% are Caucasian, and 64% are married. The average age at entry to the registry is 46.8 y. About one-half of registry members report having been overweight as a child, and almost 75% have one or two parents who are obese.

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