Fitness for Life

 

If Your Goal Is To Lose Weight, Here’s What You Need To Know!

There are 3 essential keys to reaching your weight loss goals: exercise, nutrition and supplementation.  You will get the best results possible by combining all 3 of these aspects of weight loss.

Exercise 

Perform at least 15 – 30 minutes of moderate to high intensity cardiovascular exercise 2-3 times per week ( running, spinning, stair-climbing, etc.). Conduct resistance training exercises utilizing free weights, cable machines, dumbbells, and /or home gyms. You should train 3 times per week for no more than 45 minutes each time. Warm up with 5 minutes on the bike or treadmill to loosen up your muscles.  Make sure to vary type, time and intensity of all your exercises frequently. If you can only tolerate low intensity cardiovascular exercise ( such as walking), increase to 30 – 45 minutes 3 – 4 times per week. 

Nutrition

We recommend that you consume 5 – 6 well-balanced meals per day. Each meal should be roughly equal in calories, protein, carbohydrate, and fat intake. Balance your meals with approximately 30% calories from protein, 30% from fat and 40% from carbohydrates.  Aim for about .75 – 1 gram of protein per pound of body weight. ( 105 – 140 grams of protein per day if you weigh 140 pounds)

Good sources of protein include: eggs, egg whites, fish, skinless chicken and turkey, low-fat cottage cheese, lean beef and quality protein powders. Good sources of carbohydrates include: vegetables, fruits, beans, whole grains ( brown rice, oatmeal etc). Good sources of fat include: nuts, seeds, olive oil, fatty fish (salmon, tuna), canola oil, low fat cheese, low fat mayo, peanut butter and flax seeds.

Try to eat food as close to it’s natural state as possible. Drink one-half to one gallon of water each day. You should eat so you are no longer hungry but not until you are full!  Allow yourself a cheat day once a week to satisfy your cravings and eat whatever you want. (in moderation)  

Supplementation

 

Use 2 – 3 Meal Replacements Powders (MRPs) per day See Details. This will help insure that you take in enough lean quality protein to support muscle tissue. Essential Fatty Acids, EFAs are wonderful, healthy fats that can help support your efforts tremendously. Use a good protein powder to meet your protein needs. Mix it in the blender with fruit and ice to make smoothies! 

Keep track of your progress with a record keeping chart and a measuring tape. Keep track of your goals, gains and fat loss.  Try an (ephedra free) fat burner! It can pep up your energy and your metabolism to help you burn fat! Make sure it is ephedra free.   Use a quality multi-vitamin/multi-mineral formula.

Supplements are a great way to ensure your body is receiving it’s optimal nutrient intake. This will allow your body’s metabolism to run at full speed. Weight loss supplements can also be a great way to help you control your appetite and speed up your metabolism while making these necessary changes in your lifestyle.

Please leave me a post, comment or any questions you might have.

Remember to … Eat Right, Keep It Tight, Get Fit For Life and Have a Salad Tonight!