Fitness - from A to Z! Lose weight - gain muscle!

Thanks for stopping in - losing weight can be very, very frustrating. Many people don't think they will ever attain personal weight loss goals. Don't quit just yet - this page is just our start together. This is just your "humble" beginning - I will add more and more - this will become "our" journey! I have several certifications in training (just so you know I'm not a lunchroom trainer...lol). So why am I doing this? I know what you are probably thinking? "I've tried a million diets and none of them have worked". And guess what - you'd be right! Most diets do NOT work - you have to make a "lifestyle change". Diets will come and go - I promise. Why do you think there are so many of them? They quickly rise to stardom and most fizzle just as quickly. Now you are probably thinking - "man he's right" - just keep reading (and yes - I am right). Right now I have many people on different "lifestyle" change programs - not diets because they will come and go. Your metabolism can/will change with age - but an even more determining factor is your exercise and eating habits. My "superstar" pupil (only because she asks a million questions and sticks to the plan) started at 225 and she has lost 30 lbs in about 3 months. Beyond losing the weight a good cardio program works your heart - heart disease is a global killer and is still the # 1 leading cause of non-accidental death in the world. Diabetes esp. among our people can also be slowed or eradicated with a good exercise/nutrition program. I have 3 people I am currently "mentoring" to - about losing weight - toning - bulking (one guy is a cop) whatever your goals are. There are medical conditions that could also be contributing but those are pretty rare and the program could probably help with that too.

I am going to give you lotsssss of information. Feel free to refer back to it and or ask me questions. If you have questions about food, working out, etc. whatever hit me up. You can become another one of my success stories. When my wife and I met I was about 60lbs lighter than I am now. I am a "hardgainer" and I experience the same battles, ups and downs that someone trying to lose weight does. Through years of trial and error (and GNC) (and tons of books) = learning - I have achieved some of my personal goals with regards to fitness. And I have been able to help others too. Below is a good start - Remember this is not a DIET - it is a lifestyle change. HAVE FUN!!

1.) Exercise EVERDAY. Everyone should do some type of activity (cardio) everyday to maintain a healthy lifestyle. If you want to increase your cardio and lose weight you need to do an hour 3 or 4 days a week and at least 30 min. everyday. Your body is either anabolic or catabolic - one of those 2 phases at all times - Anabolic meaning gaining muscle - muscle burns calories faster than fat. Catabolic meaning losing muscle. Invest in a jump rope - mix it in your routine - 5 min. of jump roping will make you scream uncle. Once we speed up your metabolism via food and exercise we want to keep it going. You hear people say "I'm going to turn this fat into muscle"! You CANT!!!!! Muscle is muscle. Fat is fat. Period. they are two different types of tissue. That's like saying I'm going to turn metal into plastic - doesn't work that way. You gain muscle and burn fat. Walking is NOT cardio - you need to do more - get the heart going faster. Rule of thumb if you can read a book while you are doing "cardio" you ain't doing cardio!!

2.) Water Water Water you should be drinking enough water everyday - this may be more important that the first point. If you do not drink enough water you will NOT lose weight. PERIOD. Drinking enough water does many things - I'll give you a few so you can stop scratching your head. Drinking enough water keeps your body from going into "dehydration" mode -(which by the way 60% of us are in - even slight dehydration) so what does this mean to you? Well when you workout your body will try and RETAIN all the water it can "because" it's saying we don't have enough as it is. We are giving any of it up!!! Next water will remove the toxins you leave behind when you workout. It will "flush" your system. Water will also help moisten those joints - you will feel more pain after/during your workouts without enough water. And yes you can/should drink water during your workout. Protein before and after - water during workout. Protein rebuilds your muscles - that is its primary function. Get about 15g before and after - (Ensure, Boost, you get the picture). Water also helps to regulate your body temp.

3.) Meals. Stop eating after 8pm. No sweets at night. Stop drinking sodas. Tea is ok (natural antioxidant). Cakes, cookies, brownies out. Stop eating 3 big meals a day - instead eat 6 smaller ones. Eat every 3 - 4 hours you should NEVER "get hungry" or feel hunger pains. Keep your metabolism stirring. Protein shakes could be a "meal" during the day so can a little fruit (banana, and some strawberries). Try to eat low fat meals. High protein - chicken, tuna, excellent choices. Plan out meals when you can. All foods you eat that is not used by an organ, body tissue, build muscle etc. store as body fat if you don't burn it off.

4.) Invest in a thermogenic - Take it as prescribed. They work. I am hesitant in saying this but this step alone will have you losing weight - I don't want you to overlook the other steps.

5.) You will need to do pushups (one set as many as you can) after your cardio - begin to build muscle. We can start adding a weight lifting program later. You burn calories when lifting weights too. You have to burn 3500 calories to lose a pound. Losing weight comes down to math (after all the science above) burn more calories than you eat.

6.) Only weigh once a week - weighing in to often can become a distraction. Pick a day and only weigh in on that day. Losing weight will lessen your chances for a host of diseases including heart attacks, strokes and diabetes. The cardio is working your most important muscle your HEART! Your heart is made up of smooth muscle tissue that beats 100's of times a day but needs to be exercised to remain strong enough.

7.) Invest in a sauna suit (boxers use them to "cut" weight before a fight) wear the suit when you perform your cardio.

Tips - Short version!

1. Exercise at least an hour everyday! (does not include warm-up)
2. 2 or 3 days a week exercise twice a day!
3. Increase your water intake!
4. take a multi-vitamin (everyday)
5. Eat 4 to 5 smaller meals a day instead of 3 big ones!
6. eat fruit and/or veggies everyday (antioxidants)
7. no sweets (or once a week cheat)
8. eat/drink more protein
9. cut out sodas
10. you must change routine after 1 month or so (body will adapt)
11. Invest in a jump rope and sauna suit. Jump rope 5 min for warmup.
12. plan as many meals as you can
13. EAT CLEAN - YOU ARE WHAT YOU EAT!
14. Beyond genetics 80 - 90% of how you look is based on your diet.
15. Stick with your plan - you will see results - don't quit early!
16. don't expect change over night
17. do at least three sets of pushups, bodyweight squats and sit-ups everyday

List of some healthy snacks:

Acai berry (juice form), Air Popped Popcorn, Nonfat Cottage Cheese, Frozen Grapes, Protein Bars, Hard Boiled Eggs, Orange Slices, Sugar Free Jell-O, Broccoli Florets, Sliced Chicken Breast, Green Salad, Hummus, Cherry Tomatoes, Nonfat Yogurt, Peanut Butter, Frozen Mangos, Frozen Yogurt, Fruit Smoothies, Walnuts, Sunflower Seeds, Soy Chips, Bean Salad, Tuna, Sliced Apples, Pickles, Olives

List of lean protein choices:

Chicken breast (skin removed), Turkey breast (skin removed), Egg Whites, Fish Fillet (flounder, sole, scrod, cod, etc.), Shellfish (clams, lobster, scallop, shrimp), Lean Beef (top round), Tuna (canned in water), Non-fat cottage cheese, Beans (black beans, kidney, chick peas or lentils)

There are many good websites to get additional info - I do not mind helping you sort through them. I read them all anyways - lol. Here's one to get you started - www.bodybuilding.com

Feel free to hit me up with questions, concerns, fears or worries.

What you think is only thought the way you think it by you - speak up - let your voice be heard!

Update: Another tip for losing weight and gaining muscle. Sleep. try to get 8 hours EVERYDAY! Muscles grow from proper nutrition and rest! You need both! Your muscles do NOT grow in the gym - they grow while they re-build - REST! Not getting enough sleep can keep muscles from healing 100% and lead to overtraining! You can actually get weaker and begin to lose muscle! Also try to get to sleep before midnight. The chemical levels in your body respond better to rest the earlier you are in bed!

I'm out,

Terry

a href=" />/click.linksynergy.com/fs-bin/click?id=LFbJxv1bpuw&offerid=131232.66008&type=2&subid=0">

Acai Liquid



Energize



Green Tea Fat Metabolizer



Omron Hand Held Body Fat Monitor


SPARQ Speed Ropes



The Gatorade Company Endurance Formula



Omron Full Body Sensor 500



Hydroxycut? Hardcore



Hoodia Gordonii 500 Complex






The FIRM: Sale FIRM Body Sculpting System I



The FIRM: Cardio Sculpt Blaster



Mega-Vita-Min? Tablets

http://click.linksynergy.com/fs-bin/click?id=LFbJxv1bpuw&offerid=148666.10000013&subid=0&type=4" />