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See you at the top!

Bryan Winters

Hey members,

We all belong to traffic exchanges and other paying sites, that don’t pay, so what about the service you as a member receive.

Please share your experiences, whether good or bad, so l can high light them in a BIG way!!

Hahaha 😂 We all know, who’s the best RIGHT...

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Feb 29th 2020 at 10:29 PM by Julius Johnson I am an upgraded member on multiple traffic exchanges. I am an upgraded member on 3 traffic exchanges

Mar 5th 2020 at 4:18 PM by Frederick Miller Thank you Julius, it's good to know upgrading helps you, I'm also upgraded in a few of my favourite exchanges

Hello members,

Freddie here... I’ve been wondering from my extensive promotional work l do online, l don’t see many members utilising this site called MyFreeAdPage, it’s 💯 % free
and you can advertise free for life if you prefer to do that.

Here’s what you get Unlimited Square Banners, Unlimited normal size Banners and Unlimited Text/Ads.

Now how cool 😎 is that? Check out my page right here, right now http://myfreeadpage.com/140.php/?freddie

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Jan 31st 2020 at 6:15 AM by Melissa Jiggetts That is very cool Frederick...I will join you :)

Mar 5th 2020 at 4:23 PM by Frederick Miller Your welcome Melissa, see you THERE! If you need any help whatsoever drop me a message here

INSTANT EMAIL BIZ IS A SCAM!

THIS IS THE AD IN CIRCULATION ALL OVER THE WEB!

See Exactly How I Earn 
$160 to $440 A Day
Sending Simple Emails
From Home!
And SEE Why I'll Set You Up To Duplicate My Success For FREE!

THIS IS A LIE PEOPLE! Me and a associate tested this program

YOU HAVE TO PAY $27.00 IN ORDER TO ACTIVATE YOUR ACCOUNT!

GOOGLE INSTANT EMAIL BIZ AND READ THE REVIEWS - THE TRFFIC SIDE OF THE BUSINESS IS A SCAM!

CUSTOMER SUPPORT- SLOW CONSIDERING ITS SUPPOSED TO BE OWNED BY A MILLIONAIRE - UNTOLD UPGRADE COSTS - l COULD GO ON - ALSO WATCH THE VIDEO FOR CLARIFICATION

ANYBODY NO ANY DIFFERENT? MAKE A COMMENT- CHEERS
AND SAVE YOUR MONEY - LUCKY FOR US WE ONLY LOST OUR COMMISSIONS FROM OTHER HONEST PROGRAMS...

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Nov 26th 2019 at 8:21 PM by Cheryl Wolfe Yeah I worked this fir three months and never got over $4. a day Supposely sending to 8000. people. After first month it goes up to $37. a month. and suppose to earn $1000. before you can cash out. Definite scam!

Nov 30th 2019 at 6:04 AM by Frederick Miller Absolutely right!!! I’m trying to get the word out, l see many people promoting the program, not realising what it’s going to cost them. Please help to spread the word

Nov 30th 2019 at 6:07 AM by Frederick Miller The traffic part of the program is also a scam, and the money your paying is the instant email biz run by so called Bobby if indeed that’s his real name

Nov 30th 2019 at 6:12 AM by Frederick Miller I’ve also discovered the program uses several different lead capture pages to suck people into the program and they were also using ClickBanks good name, yet you couldn’t find their program on ClickBank. How rude is that, ClickBank should be taking action against scam business

Dec 25th 2019 at 11:05 AM by ZoeyRed LeFey Yes, this company is a scam. Thank you for taking the time to expose this terrible company.

Hi members everywhere,

Just a reminder on scam e-mails that are flooding my inbox, I’ve noticed they are similar to the very first one l received, requesting personal details including BANK, but they are also being sent with different subject lines from different people, so be mindful and don’t fall for this BS

Golden rule Banks don’t usually send out emails requesting personal details, well at least not here in the UK

Thank you 🙏

TODAY MY RECOMMENDED TRAFFIC SITES 😋😜🥳🤩










Thank you for stopping bye 👍

SCAM ALERT - DO NOT SUBMIT YOUR PERSONAL DETAILS - THIS BULK EMAIL SCAM!

Dear beneficiary,


This is to inform you that the United Nation Anti-Crime Commission and United Kingdom of Great Britain (UK) in conjunction with the United Nations (UN) Foreign Credit Commission and Debts Settlement Services New York, have ordered the Economic Community Of West African States (ECOWAS) Fraud Victim Compensation Unit of Fidelity Insurance Plc, Benin Republic, West Africa to release your compensation of $2,500,000.00 USD.through ATM Visa Card system, which is the latest instruction from Mr.António Guterres.United Nation Anti-Crime Commission Secretary General.

We wish to inform you that you are among the 100 beneficiaries to benefit Two Million Five hundred Thousand Dollars ($2,500,000.00 USD) each from the third batch of Three Hundred Million ($300,000,000.00 USD) Economic Community Of West African States (ECOWAS) Fraud Victim Compensation Unit. According to the number of applicants at hand, 40 beneficiaries have been paid, two third of the victims are from the United States, we still have more 60 left to be paid the compensations of $2.5 Million each.

Therefore be advice to contact Financial orabank Benin Republic, with your Full information, for the shipping of your ATM Visa Card, In order to receive your fund/payment, forward your personal details to the following email:Bank E-mail:( orabank1@financier.com ) Department in charge of ATM Visa Card E-mail:( file_89.bj@hotmail.com )to avoid wrong delivery such as:

YOUR PERSONAL INFORMATION:

FIRST NAME:
LAST NAME:
OCCUPATION:
STATE OF ORIGIN:
NATIONALITY:
NATIONAL ID CARD No or PASSPORT No:
TELEPHONE No:
MARITAL STATUS:
GENDER:
BIRTHDAY:Day-Month-Year-
RESIDENTIAL ADDRESS:
CITY:
STATE:
COUNTRY:
ZIP/POSTAL CODE:
E-MAIL ADDRESS:

Financial orabank Benin Republic,
Bank E-mail:( orabank1@financier.com )
Department in charge of ATM Visa Card. E-mail:( file_89.bj@hotmail.com )
Tel.:(+229) 97 20 89 51
Fax:(229) 21 31 51 77
Contact Person: Mr.Drissa Cisse. Chief Administrative and Financial Officer.
Financial orabank Benin Republic.

As soon as the bank hears from you, they shall arrange the fund release to you.

Thanks H.E. Mrs.Susan Leo.
CC: David R. Malpass World Bank president.
CC: Mr. António Guterres UN Secretary General.
cc: Mr. Mamoudou KANE Chief Executive Officer Financial orabank Benin Republic.

You may copy and pass on, if you so wish...

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Sep 12th 2019 at 10:22 PM by Wesley Tindrell Very Good Site Already A Member. Wesley

Sep 13th 2019 at 5:02 PM by Frederick Miller Nice one Wesley, it’s been lying dormant in my portfolio, until now...Keep coming to my blog, I’m adding all my favourite programs from way back when 😀😀😁

Sharing is caring, especially when you share you actually get something back in return, right?

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Sep 19th 2019 at 12:19 PM by Frederick Miller Very interesting ad Mary, I’ll take a greater look into this program

Struggling to stick with your diet program? You aren’t alone. Millions of people worldwide start up and fall off diet programs every day. Why is it so hard to stick with something? Why can’t they carry out a plan once and for all?

Often, it’s due to a few key mistakes they’re making along the way. Let’s take a closer look at three secrets that you need to know about sticking with a diet program. When you put these secrets into action, you’ll find it’s easier than ever to get the results that you are looking for.

Get A Diet Buddy

One word of advice: don’t go at it alone. Those who get a diet buddy to do a diet and experience the highs and lows with them tend to stand a much better chance of seeing success in the long run.

If you can’t convince someone to do the diet with you, at the very least, find someone who will stand by your side and be there for support when you need it.

You will hit a hard time, and during that hard time, it can really help if you have someone there to encourage you through it.

Use Hunger-Busting Strategies

Hunger is another reason why many people can’t stick with a fat loss diet plan. Either they are cutting their calories back too far, thereby causing the hunger, or they are not eating foods that encourage satiety.

You want to focus your diet around foods that break down and digest slowly. Lean proteins coupled with fibrous carbohydrates are the best choices, followed closely by small doses of dietary fat.

While the calories in fat do add up quickly, a small amount added to your diet can work wonders to help you better control hunger.

Set Short-Term Goals

Wondering why you just cannot see success with your diet plan? Do you feel like every diet you go on, you eventually fall off somewhere along the line?

Are you ready to toss in the towel on fat loss for good?

Don’t be. If you stop and take a minute to look at the four reasons why most diets fail, and then find yourself a diet plan that overcomes these reasons, you will soon find yourself on track to optimal success.

Let’s look at the four key factors that you need to know.

Unrealistic Calorie Intake

The first big reason why most diets fail is because they simply have you striving to take in an unrealistic number of calories each day. In other words, they put you into “starvation mode.” They are causing you to consume so little food that your body literally starts shutting down to conserve fuel.

When it does this, you know that you are on a one-way path to a fat loss plateau. Yes, you do need to lower your calorie intake to see fat loss results, but you need to do so wisely in a way that you can maintain your “metabolic engine,” so to speak.

Lack Of Satiety-Boosting Nutrients

Next, another big issue with most conventional diets is they aren’t providing you enough of the two most satisfying nutrients: protein and fiber. You need protein to function optimally. It’s also the nutrient that’s the slowest to break down and digest in the body, so it will provide immediate satiety.

Couple that with dietary fiber, which is found in fresh fruits and vegetables, and it’ll slow digestion even further.

Many crash diet plans are very low in protein, and while they do have you eating lots of vegetables, many discourage the consumption of fruit.

By making these two nutrients a focus of your plan instead, you can see results that much faster and enjoy being on the diet while you do.

Time Consuming Meal Prep

Who has an hour each and every day to meal prep? Not me — and definitely not you. Yet, many diet plans are so complex that they require this. If that’s the diet you’re on, it’s no wonder you’re failing.

Instead, you want to find an approach that gives you some basic and easy-to-implement guidelines that will help you realize true success with your program.

This plan should not take hours to follow each week, and should work with your lifestyle. When you find such a plan, it’ll be easier than ever to stick with.

Long-Term Approach

Now, chances are you’ve heard that any diet you follow should encourage a long-term approach — and I agree. When you make diet changes, you should be focusing on maintaining healthy eating in the long term.

But, if your diet plan is designed to go on for months, this can kill your motivation in its tracks.

Find a diet with a definite deadline. Three weeks is optimal here as that is the amount of time it takes to build good habits – habits that stick. Also, three weeks is a long enough period of time that you can see good results, but not so long that it’s hard to stay motivated.

Anyone should be able to do three weeks if they put their mind to it. This is precisely what The 3 Week Diet is built upon. By doing this diet, you can see remarkable changes in as little as three short weeks and once you see how easy it is to melt the fat, you’ll want to stick with the plan much longer than that.

Check out what The 3 Week Diet has to offer.
http://bit.ly/2YFn8WO

If you’re a woman on a mission to burn fat, there’s a good chance you are making one or two (or more) mistakes along the way. I see it time and time again and yet, few women ever actually crack the weight loss code.

It really doesn’t need to be as complicated as it seems. By learning what these mistakes are, you can quickly put them behind you and get on track to seeing better results.

Let’s look at four fat loss mistakes you need to know about.

Starvation Diets

If 1400 calories is good, 1000 must be better, right? Wrong. Your body needs fuel to burn fat properly. As strange as it may sound, if you cut your calories back too far, your body will just cling onto what fat it does have, making further fat loss feel impossible.

You want to use a moderate calorie deficit, like the guidelines set forth in the 3 Week Diet plan, as this will ensure that your metabolism stays revved and you keep burning fat.

Failing To Plan Ahead

Another big mistake many women make is failing to plan ahead. They think about their next meal about an hour before that meal takes place. Often, this is because they’re busy and just don’t have time to do all that cooking.

If you want to see results, however, you need to plan ahead. The trick is using a weight loss program that doesn’t call for overly complex meals that mean you spend hours each day in the kitchen.

No woman can handle that — you have a life to lead. But, with a diet plan that makes planning ahead simple, you will stand a much better chance of sticking with your menu. You should never wonder “what to eat” when hunger hits or you’ll be tempted to eat something you shouldn’t.

Overdoing Cardio Training

If there’s one thing that most women have in common, it’s hours spent on cardio machines. While some smart cardio training (such as sprint training) can be beneficial for fat loss, you really don’t need to chain yourself to the treadmill, bike, or the elliptical. In fact, doing so can do more harm than good.

Instead, what you need is a basic weight training program that focuses on key lifts that make you stronger.

Check out The 3 Week Diet workout program if you need assistance in this area. This program will go over the top calorie burning exercises that will firm up and tighten your body while helping you melt fat quickly.

Overcomplicating The Process

Finally, the last big mistake that many women make is overcomplicating their program. They find a diet plan that has a million rules and regulations that they must follow and then wonder why they aren’t sticking with it and it’s not working.

Simplicity is best. With a few smart guidelines that you can easily implement into your life, you can be on track to seeing superior results.

Fat loss isn’t rocket science. It all boils down to fueling your body with the right food choices and amount of energy to encourage the release of energy from body fat cells.

The 3 Week Diet plan will explain how to do this without feeling like you need a Ph.D. in diet lingo.

So keep these mistakes in mind. If you see yourself making any of them, make a few changes and get yourself on track to seeing better results in the future.

Feel like you’re doing everything right on your diet plan but still not seeing the results you desire?

Many people find themselves in this position. They are working hard on their approach and taking care to follow their diet to the letter. But yet, something is amiss. The scale just isn’t going downward and they aren’t getting the results they were hoping for.

What gives?

Often, the big problem is not their effort or motivation. The problem is that they are letting certain foods into their diet plan that are sabotaging their results. Often these foods are designed to be fat loss foods but they really aren’t. Instead, they’re holding you back from success.

What are these foods? Let’s go over three foods that you need to cut out of your diet immediately.

Fruit Flavored Yogurts

Fruit flavored yogurts are a favorite among many dieters but little do they know they’re digging into pint-sized sugar bombs each time they eat a small container.

Next time you’re picking out your favorite yogurt, double check the sugar content. You might just find yourself surprised to know there are 15 or more grams of sugar per serving.

Of course you can purchase the sugar-free varieties, but then you’ll be taking in a number of unwanted artificial sweeteners, which can be just as bad for you.

Instead, opt for plain Greek yogurt. Flavor it yourself by adding a handful of fresh berries.

Fat-Free Products

Next up on the list of foods that you want to get out of your diet plan are any products that are built to be “fat free.” These often state that they are fat free on the label and are proud of it.

But ask yourself, if the fat is removed, what is added? Something had to be added otherwise these just wouldn’t taste good.

The answer to that is sugar. Sugar has often been added to these foods and is what is causing them to still taste appealing.

And, if you are trying to lose body fat, sugar is just as bad — if not worse — than fat is.

Protein Bars

Finally, the last of the foods that you need to be careful about including in your diet plan are protein bars. These may seem like a great option since they do contain protein and you’re probably trying to get more protein into your day.

But once again, you need to check that sugar content. Most protein bars are upwards of 15 grams of sugar or more per bar. Some measure in as high as 30 or even 40 grams of sugar depending on the calorie content.

In actuality, these aren’t much more than a glorified chocolate bar. While you can buy a few bars that do keep the sugar content very low (five grams or less per bar), you need to search for those. Be careful about buying these bars.

So there are three foods that you may be currently eating that could be causing you some issues. Are any of these in your diet?

If you want to learn the two must-eat foods that will help catapult fat loss into high gear, make sure that you check out The 3 Week Diet which goes over the harmful and helpful foods for weight loss.

To really see best results from any diet plan you choose to use, you need to learn a few “diet commandments.” These are guidelines that must be followed if you are going to see superior results that will help propel you forward.

Sadly, many people miss out on one or more of these and it greatly costs them their success.

Want to learn more? Check out the list of five commandments below.

Thou Shall Eat More Protein

Of all the foods that you could eat while on a fat loss diet, protein is perhaps the most important. Protein helps combat hunger, it helps stabilize blood glucose levels, and it helps prevent lean muscle mass loss. This in turn helps speed up your metabolism and accelerates the process of fat loss.

Don’t let your diet intake fall short. Aim to eat some protein in each and every meal and snack that you consume.

Thou Shall Eat Regularly

While the concept that your metabolism will increase the more often you eat isn’t entirely accurate — as the boost you get after a meal is directly related to the size of that meal — eating regularly does help to keep hunger at bay.

By feeding your body frequently throughout the day, you’ll help avoid food cravings and energy lows, making it that much easier to stick to your diet program.

Thou Shall Prioritize Fresh Foods

When selecting your foods, eating fresh is a must. We live in a world where processed foods are around every corner and just waiting to cause us weight gain.

Eliminate these and you’ll really give your diet a boost. Focus on foods in their natural state — fresh fruits and vegetables, whole grains, healthy fats and oils, and lean proteins.

If you only make one change to your diet plan, make it this one.

Thou Shall Set Short-Term Goals

One diet rule that you should abide by and follow is to always set short-term goals for yourself. Think about what you are doing in the here and now, not months from now. It’s too easy to lose sight of your goals if they are going to take place six months to a year down the road.

Try thinking in three-week segments. Three weeks is about how long it takes for good habits to form, so it is the perfect amount of time to build behaviors that will stand the test of time.

This is precisely why The 3 Week Diet was created. It will help you stay motivated and consistent until you don’t even have to think about making those changes any longer. They’ll just be automatic.

Thou Shall Stop Comparisons

Finally, stop comparing yourself to others. Realize that this is your own journey and your own body. It’s unlike anyone else’s so you simply can’t expect to see the same results as everyone else.

Instead, start comparing yourself today to yourself from yesterday. That will give you all the details you need to know. If each day you are getting better, you are successful in your journey.

So keep these diet commandments in mind. Focus on these and you can feel confident that you are headed in the right direction.

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2 comments - add a comment

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Sep 3rd 2019 at 5:34 PM by Peter Mittas Hi Frederick. How do you get so many visitors to your ADBOARDZ page...let me know:)

Sep 4th 2019 at 1:11 AM by Frederick Miller Hi Peter, thank you for leaving a comment. I use many methods in driving traffic to any site I’m promoting, both free and PAID, I’m currently adding all the different ways l use right here on this blog, so come back daily and check it out

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With a big number of link exchange scripts on the market it is vitally important to know what factors differ a good script from a script that will waste link building campaign and threaten the success of your whole site's existence. You can use this review as a list of checkpoints to qualify any link exchange tool for professionalism and effectivity.

Crucial factors of link building:
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(2) SEO nature of link exchange directory and its pages.
(3) Expenses on link building and link management.
(4) Link exchange conversions.

Let's make a step by step testdrive for Auto Link Exchanger over these points so that you could apply the same strategy for estimating other link building solutions.

(1) Quality and relevancy of link partners.

No doubts. The quality of links is a huge advantage. Search engines will not penalize a site for having backlinks on bad sites as you physically cannot control all sites that link to you. But if you are reciprocating to these sites and these sites don't have relation to your niche or don't have much trust - your link building can become a big trouble.

When Google is estimating the page to which you are reciprocating, their bots take into account (a) page rank of that page, (b) trust rank of the site, (c) relevancy. Auto Link Exchanger applies the same principles as its searching algorithm finds relevant sites and places link on pages that are nicely indexed and properly represent their niche. You can even choose Auto Link Exchanger's setting to pick sites that are higher than PR 2 or 3 or 5 - up to you.

(2) SEO nature of link exchange directory and its pages.

The old days when links could be piled on category pages are over. Search engines will not penalize you for it. But those who use the latest SEO fashion to create link directory pages get solid advantage over those who create old style SEO-weak directories.

Close to a must today is having keywords in category titles, descriptions, URLs, in the content on the pages. Plus it is also crucial to blend relevant content with links right on the pages. Pages should have RSS feeds.

Auto Link Exchanger automated all these factors. With a number of settings made the tool is automatically creating SEO-wise pages, updates RSS feeds to search engines, delivers relevant news on pages and blends them with links. Also gives extra visibility to links by automatically showing PR picture and Alexa Rank close to each site.

(3) Expenses on link building and link management.

Link exchange is expensive: find links, exchange them, create link directory, control the links on other sites - this can turn into a big monthly budget on SEO team. You can cut down these expenses if you do all these jobs yourself, but you must be prepared to spend most of your daily time on this job.

Auto Link Exchanger automates most of the link building processes that include: building link directory, integrating necessary SEO elements into it, finding link partners, managing link exchange, controlling the backlinks. The only aspect that site owner should do with Auto Link Exchanger is installing the script and making its settings.

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Link exchange conversions are one of the biggest despairs of link building. Old-fashioned procedure of sending beggy email and waiting when someone will build links with your site gives very low conversions. Even if you make your emails customized it gives around 10% of clicks on these emails, and only part of opened emails will give you link exchanges. This results in very low percentage of successful link exchange conversions.

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Struggling to stick with your diet program? You aren’t alone. Millions of people worldwide fall off diet programs every day.

Often, it’s due to a few key mistakes they’re making along the way. Let’s take a closer look at three powerful secrets for sticking to your diet plan. Put them into action and see the results you’re looking for.

Get A Diet Buddy

One word of advice: don’t go at it alone. Those who get a diet buddy will experience the high’s and low’s together. They stand a much better chance of success in the long run.

If you can’t convince someone to diet with you, at least find someone who will support you and keep you accountable as you need it.

You will hit hard times, and it will really help to have someone by your side.

Use Hunger-Busting Strategies

Hunger is another reason why many people can’t stick with a fat loss diet plan. That’s natural, but avoidable. Either they cut their calories too much, or they lack foods that promote satiety.

Focus your diet around foods that break down and digest slowly. Lean proteins coupled with fibrous carbohydrates are the best choices, followed closely by small doses of dietary fat.

While fat calories can add up quickly, small amounts can work wonders for hunger control.

Set Short-Term Goals

Think about what you want to accomplish in two weeks. It can be beneficial to dream about your transformed body in a year’s time, but only in tandem with achievable short-term goals. Otherwise you will lose sight of the light at the end of the tunnel.

Remember that Rome wasn’t built in a day, and you won’t lose all the weight in a week. Focus on the here and now. Find a program, such as The 2 Week Diet, that focuses on the coming weeks. Use that time to build good habits, and you will be prepared for the future months.

Want to make the 2 week concept work for you? Check out The 2 Week Diet plan, which teaches you how to build proper habits over the course of two weeks. Equip yourself for a future of weight loss and health maintenance.

The average American dieter makes 4-6 dieting attempts per year. Clearly that means the first… and second… and third attempts weren’t successful. It’s a vicious circle of demotivation that leaves many feeling like they cannot succeed without superhuman tenacity.

Maybe you are ready to throw in the (oversized) towel on dieting for good.

Don’t be. Take a minute to look at the four reasons why most diets fail, and then find a diet plan that bypasses these pitfalls. Soon you will find yourself on track to optimal success.

Let’s look at the four key factors.

Unrealistic Calorie Intakes

The “starvation mode” method only sets you up to fail. By consuming so little food, your body literally starts shutting down to conserve fuel.

When this happens, you are on a one-way path to a fat loss plateau. Yes, you should lower calorie intake to see fat loss results, but you need to do it in a way that maintains your “metabolic engine.”

Lack Of Satiety-Boosting Nutrients

Another big issue with most conventional diets is they fail to provide enough of the two most filling nutrients: protein and fiber. You need protein to function optimally. It also breaks down the slowest, providing the body with lasting satiety.

Couple protein with dietary fiber, found in fresh fruits and vegetables, and digestion will slow even further.

Many crash diet plans are very low in protein. While they recommend lots of vegetables, many discourage the consumption of fruit.

By making these two nutrients a focus of your plan instead, you can see faster, lasting results while actually enjoying your diet meal plan.

Time Consuming Meal Prep

Who has an hour each and every day to meal prep? Not me — and definitely not you. Yet, many diet plans are complicated enough to require this. If that describes your diet, it’s no wonder if you’re failing.

Alternatively, you want to find an approach that gives you basic and easy-to-implement guidelines that help you realize true success with your program.

This plan should not require hours of extra effort each week. In that case, it’s stealing free time that you should use to reward yourself for good behavior. It should work with your lifestyle, not against it. When you find such a plan, it’ll be cakewalk to stick with it.

Long-Term Approach

Chances are you’ve heard that any diet plan you use should follow a long-term approach.

That’s excellent advice.

However, if your diet plan is designed to span months, this can be a motivation killer.

Find a diet with a definite deadline. Two weeks is optimal because that’s how long it takes to form long-term habits. Two weeks is also long enough to see good results, but not short enough to stay motivated.

Anyone willing to lose weight can diet for two weeks. This is foundational to The 2 Week Diet. In many, many cases, the initial transformation is so remarkable, it provides abundant motivation for continued fat burning. Success breeds success.

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A woman on a diet has many suitors. The weight loss world is full of companies and self-appointed experts competing for her attention, often spreading misinformation and making impossible promises.

It’s so predictable. They just want to get into her… pocketbook.

If you’re a woman struggling with weight loss, there’s a good chance you have heard some unreliable information, causing you to make a mistake or two. Just a bit of misinformation can make weight loss seem like a hard code to crack.

It doesn’t need to be as complicated as it seems. By learning about these mistakes, you can quickly unlock your potential and get back to getting results.

Let’s look at four need-to-know weight loss mistakes.

Starvation Diets

If 1400 calories is good, 1000 must be better, right? Wrong. Your body needs fuel to burn fat properly. As strange as it may sound, if you cut your calories back too far, your body will actually begin conserving its store of fat.

Think about wild animals in winter. When they eat less and less each day, the body gets “worried” and prepares itself for continued scarcity of food. Your body is the same. Too little food, and it will preserve its energy stores (i.e., fat) as long as possible. You may experience initial success, but it will quickly hit a plateau.

You want to use a moderate calorie deficit, like the one detailed in the 2 Week Diet plan. This plan ensures your metabolism stays highly active for optimized fat loss.

Overdoing Cardio Training

If there’s one mistake that most women make in common, it’s hours spent on cardio machines. While some smart cardio training (such as sprint training) can be beneficial for fat loss, there’s no need to chain yourself to the treadmill, bike, or elliptical. In fact, doing so can do more harm than good.

Alternatively, what you need is an easy-to-follow weight training program that focuses on key lifts that make you stronger.

Check out The 2 Week Diet workout program if you need assistance in this area. This program will streamline the top calorie-burning exercises that firm up and tone your body while helping you drop fat quickly.

Overcomplicating The Process

Finally, the last big mistake that many women fall prey to is overcomplicated programs. Diet plans with a million rules and regulations only lead to confusion, demotivation, and eventually giving up.

Simplicity is best. A few smart, easy-to-follow guidelines are most effective for superior results.

Fat loss isn’t rocket science. It boils down to fueling your body with the right food choices and amount of energy. That encourages the body to burn fat cells for energy.

For a complete break down, consider using The 2 Week Diet plan, which has produced amazing results for thousands without making you feel like you need a Ph.D. in nutrition to succeed.

If you see yourself making any of these mistakes, then forgive yourself, make a change, and get on track to a healthier, more energetic future.

Are you putting 100% into your diet program, but feel like you’re getting 0 results?

Many people find themselves in this pickle. They work hard, hold on to their diet strategy like bulldogs, but fail to see the transformation they wanted. Despite hopes being high, the scale refuses to go downward.

What gives?

Often, the problem is not effort or motivation. The issue is that they are incorporating certain foods in their diet plan that are actually not diet foods at all. The diet industry is big business, and unfortunately many companies market their products as healthy, even though they are counter-productive options.

What are these foods? Here are three problem foods you need to cut from your diet immediately.

Fruit Flavored Yogurts

Fruit flavored yogurts are a favorite among many dieters, but many fail to see them for what they are: pint-sized sugar bombs. Individual yogurt packs have gotten unhealthier and unhealthier, while their reputation as a go-to diet food has regrettably survived.

Next time you’re picking out your favorite yogurt, double check the sugar content. You might be surprised to find there are 15+ grams of sugar per serving.

Of course you can purchase the sugar-free varieties, but then you’ll be consuming unwanted artificial sweeteners, which can be just as bad for you.

Instead, opt for plain Greek yogurt. Flavor it yourself by adding a handful of fresh berries.

Fat-Free Products

Beware of any product marketed as “fat free.” These products proudly label themselves as fat-free, and that very well may be true.

But ask yourself, if the fat is removed, what has been added? Time and again, the fat content has been substituted with something just as undesirable.

Often that means heaps of sugar.

If you are trying to lose body fat, sugar is just as bad — if not worse — than fat is.

Protein Bars

The last problem food to be wary of is the protein bar, despite its prevalence in many diet programs and meal plans. These may seem like a great option because they contain protein, but once again you have to look a little closer.

Check that sugar content. Most protein bars have upwards of 15 grams of sugar per bar. Some contain 30 and even 40 grams.

In actuality, these are glorified chocolate bars. While you can buy a few bars with very low sugar content (five grams or less per bar), these will require a little searching.

Sadly, many dieters are blissfully unaware of these three problem foods. Are any of them in your current diet?

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To see the best results from any diet plan, you’ve got to know the “Diet Commandments.” These guidelines are essential for superior results. They will take you to the Promised Land, flowing with good health and energy.

Sadly, many dieters miss out on one or more of these rules, and it costs them their success.

Thou Shall Eat More Protein
Of all the foods you might eat while on a fat loss diet, protein is probably the most important. Protein combats hunger, stabilizes blood glucose levels, and prevents lean muscle loss. The result is raised metabolism and accelerated fat loss.

Don’t let your protein intake fall short. Aim to consume some in every meal and snack. For some unexpected sources of protein, consider quinoa, bulgur, avocado, and whole wheat bagels.

Thou Shall Eat Regularly
You may have heard that metabolism increases the more often you eat. That’s somewhat misleading. Actually, the boost you get from a meal is directly related to meal size — eating regularly does help keep hunger at bay.

Feed your body frequently throughout the day to avoid food cravings and energy lows. Those who follow this guideline are more likely to stick to their diet or weight loss program.

Thou Shall Prioritize Fresh Foods
When selecting your foods, remember processed foods are a sin. Eating fresh is a must. In our world, processed foods are around every corner, waiting to cause weight gain and thwart our efforts for a healthy life.

Eliminate processed food and give your diet a major boost. Focus on natural foods, like fresh fruits and vegetables, whole grains, healthy fats and oils, and lean proteins. This isn’t the Garden of Eden — reaching for the apple is the right choice.

You could call this commandment the Golden Rule of dieting. If you make only one change to your diet plan, make this one.

Thou Shall Set Short-Term Goals
One diet rule that you should abide by is to continually set short-term goals. Think about your strategy in the here and now, not months ahead. If your goals can only be achieved far down the road, it becomes too easy to lose sight of them.

You should also ensure that you put your goals in writing and tell a friend or family member about your intentions. The accountability will redouble your commitment.

Try thinking in two-week segments. Two weeks is generally the period necessary to form good habits, so it’s the perfect amount of time to build behaviors that stand the test of time.

This is precisely why The 2 Week Diet was created. It will help you stay motivated and consistent until good decisions become automatic.

Thou Shall Avoid Fruitless Comparisons
Finally, stop comparing yourself to others. Realize this is your journey. Your body is unique and you won’t see the same results as everyone else, so don’t expect to.

Instead, start comparing yourself today to yourself from yesterday. That will give you everything you need to know. If you improve every day, or hold fast to your diet program, then you are already a success.

Keep these diet commandments in mind. Focus on them and be confident you are building a truly righteous body.

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Where there is a will, there is a way.
Rome was not built in a day.
Knowledge is power.
Failures are the pillars of success.
Slow and steady wins the race.
Charity begins at home.
The pen is mightier than the sword.
Goodness is better than greatness.
A hungry man is an angry man.
Experience is the best teacher.

💭 🤔

1. A friend in need is a friend indeed
2. Selfishness is always punished.
3. Frustration sometimes expresses false consolation.
4. Intelligence can save even a life.
5. Always keep your promise.
6. Apply right judgement in time of real need.
7. Greed causes downfall.
8. Easy saying is difficult to do.
9. A evil company makes a goods man evil.
10. Don't underestimate anybody. 
11. One's game may be death to others.
12. Dishonesty is punished in due course.
13. Pains of captivity.
14. Wicked should never be helped.
15. Tit for tat.
16. Look before you leap.
17. Vanity causes downfall.
18. Necessity knows no bound.
19. Telling a lie may cause even death.
20. Honesty is always rewarded.
21. What God does, He does for the well-being of all.
22. Ungratefulness is extreme shame. 
23. Grasp all, loose all.
24. Realize the truth before boasting.
25. Wrong profession causes humiliation.
26. Over smartness may cause even death.
27. Wit can save one even from death.
28. Original art can be fool ever a Queen or a King.
29. Even the small one can be of great help to the  powerful.
30. Where there is a will, there is a way.
31. Never believes a rough.
32. One's sport may be death to other.
33. Wicked people have always some excuse ready for quarrel.
34. Man wants more and loses all.
35. One may tell a lie to please one, but one must not believe him.
36. Prides must have a fall.
37. One good turn deserves another.
38. Where there is the wiser there is also the wisest.
39. Don't try to be what you can't be.
40. All deeds cannot  yield the same result.
41. Avoid quarrels and act wisely.
42. One clever trick is better than a hundred bad ones.
43. We are stronger when we stand together.
44. Hasty judgement may end in a wrong judgement.
45. One should see one's own faults before looking for others.
46. He who can do something does not boast of having had done it.
47. Duty first and then other enjoyment.
48. There is no use lying the blame of one's own foolish mistake on another foolish person.
49. One should not place trust in the promisses of a desperate person.
50. One should not believe in the flattery of the enemy.
51. A person in danger should be helped before he is taken to task.

February 04, 2013

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