Well if was guaranteed then it would be worth a fortunes! but we would all want to have and therefore ending up looking the same.

Unfortunately or fortuntely which way you look at it getting the body of your dreams take a tremendous ammount if effert and dedication.

SO THE BIG QUESTION - how do i get the perfect body?

"what is the secret to fast weight loss?" "How can I improve my fitness when I already go to the gym every second day?" "How come I can't lose weight? I already exercise every day."

I can almost always correct when I guess that these people are not training correctly to improve fitness or lose weight. They may be attending the gym a few times per week or even daily, and at first that may have been enough to show some improvements. But our bodies are very quick to adapt and results will soon slow down.

There is a secret though and that secret is intensity. You must train with intensity, not just exercise. Slow 'fat burning' cardio will not get the results you are after. When your body gets used to that type of exercise, which it will very quickly, the improvements will stop. And when that happens, your fat loss will stop and you will not get any fitter.

For cardio workouts, I recommend that you train 3-4 times per week. Just 20-30 minutes is all it takes. Always warm up for a few minutes first and remember to cool down afterwards with all over stretching. During the main part of the workout, you must focus and work to your full ability. Whether you are just beginning or are an advanced trainer, you must put in a full effort and the results even over a short period will be amazing.

The main part of the cardio session consists of hard 'work' periods alternating with shorter 'rest' periods. The length of each period can vary from 15 seconds to a couple of minutes. Always make sure that your rest period does not exceed your work period. For instance, hard for 1 minute, easy 30 seconds. Or Hard for 30 seconds, easy for 30 seconds. Change the times each workout for variety, but always remember that you must go as hard as you can for the 'hard' interval and that you must keep moving on the 'rest' interval maybe walking on the spot for instance.

You can jump rope, sprint, use stairs, a stationary cycle, do burpees, mountain climbers or any other type of activity that really gets your heart racing.

Try this type of workout for a few weeks and you will be amazed. If you have fat to lose, you will lose it and as far as your fitness goes, the results will speak for themselves. Of course you have to have a healthy eating plan in place and you should complement these cardio sessions with intense strength training workouts 2-3 times per week as well for maximum results. But even without these, the benefits you get from adding intensity will be well worth the effort.