Everyone is always looking for the miracle pill that will melt the fat off their body with no exercise required. Unfortunately, that pill does not exist. However, we've all seen the fat burners that are sold on the market. Do they work? Today I give you my thoughts on those fat burners—over the counter and otherwise.

The concept behind a fat burner is that it increases your body temperature thereby helping your body burn fat. There are a select few that actually work and the rest just do not work at all. The point is that fat burners are probably a waste of money for the most part. They increase your ability to burn fat only slightly.

Lipo 6 is the one I used when preparing for a competition. It worked, but slowly. Additionally, it only works for 4 to 6 weeks at a time maximum. You have to cycle on and off of it to keep getting any benefits. It is also quite expensive. These are all factors to consider when considering the use of fat burners.

Many competitors who are on gear use Clenbuterol to aide in burning fat. While Clen definitely helps with fat burning, my opinion is that the side effects are not worth the small bump you get. Side effects involve massively painful muscle cramps. I just feel that the cramps are not good in exchange for the tiny bump this substance gives you for burning fat.

My conclusion is that it is better to keep changing up your cardio and working hard. Fat burners just are not very effective. There really is no magic pill available.

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Everyone I know who is trying to eat healthy dreads going to parties. I believe that it is possible to go to a party, have a great time and still stick to your program. It will take will power and some advanced planning, but you can and should do it. There is no reason to avoid parties just because you are preparing for a contest. Here are 5 ways to eat right at a party.

• Bring along a bottle of water and drink it instead of the sugary drinks they offer you. Water will fill you up and keep you hydrated. Make sure to drink water even if you are drinking alcohol.
• Look for the cut up vegetables and eat those. Vegetables will help fill you up and you will avoid eating as much junk food.
• If you are going to eat chips, grab a plate, put some on the plate and limit yourself to that serving. By allowing yourself to indulge in some “bad food” you won't be as tempated to binge. Just maintain control by controlling your portion sizes.
• Make sure to eat a lot of protein items while at the party. Most parties will have a mixture of carbs and protein as the items you can eat from. Try to fill yourself up with protein. Even protein that isn't quite as lean is better for you than cakes and chips.
• Do not let peer pressure take you off your plan. This is perhaps the most important tip I can give you. Don't let your peers convince you that it is OK to eat whatever you want.

By following these tips you will be able to stick to your program and you will feel better about yourself later.

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You've been on many different diets. They seem to work for a period of time and then stop working. Have you ever wondered why? I am going to suggest that you don't need a diet, you need a lifestyle change.

Create A Plan

Eating right is a way of life. It isn't something you do for a period of time and then go back to the way things were. Taking control of your eating habits is a tough thing at first, but once you establish a plan of action and then execute it things get much easier. Examine your current eating habits and then make a plan that you are able to stick to. Creating an unrealistic plan will do nothing for you, it has to be something you can personally accomplish.

Make Small Changes

Once you have a plan and have identified how you will take control, break things down into very small steps. This, to me, is why eating 5 or 6 small meals a day works. I am able to be full all the time so I steer clear of snacks that might derail my progress. In addition, taking baby steps makes it more likely you will achieve those smaller goals and that gives you motivation going forward.

Change One Thing at a Time

Don't jump all the way in and change everything all at once. If meal preparation has been an issue for you, work on that until you've gotten it down. If eating 5 or 6 small meals a day is an issue, fix that before moving on. If meal timing has been an issue, work on that and get it under control. As you make these changes you will be building towards your ultimate goal of a lifestyle change that lasts.

Get an Accountability Partner

Involve a friend or loved one in your plan. Getting help from people who care about you will just make you work that much harder at being successful.

Celebrate Your Success

Make sure that any eating plan includes some reward meals. No, I am not talking an entire day of eating what you want, just a single meal during the week where you reward yourself for being consistent and sticking to the plan. Studies show that it is much easier to stick to a change like this if you have a reward meal to look forward to. Give it a shot and you will be surprised at how quickly you make the changes you needed to make.

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