Lose Weight
There really is no secret to losing weight. All you have to do is burn more calories then you ingest.
Diet
We all know what is healthy and what flies straight from our lips to our hips. When it comes to losing weight diet is key. To many of use eat far to much food and continue with our un-active lifestyles. To no avail we continue to gain unwanted fat. Follow these simple guidelines and success will come:
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Eat six small meals a day
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This will keep your metabolism up and your fat burning.
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Make smart choices when dinning
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If you cook the food it more likely to be good for you
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Plan out your meals
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Preplanning your food intake for the day help to reduce unhealthy snacks
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Use Portion control
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As a rule of thump eat a fist size of protein and a fist size of carbohydrates.
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Use meal substitutes
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For optimal fat loss eat three meals and three meal replacements (protein bars and shakes).
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The order of ingestion should go: meal, meal replacement, meal, meal replacement, etc.
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No late night snaking
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Never eat carbs three hours before going to sleep
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Exercise
We need to sweat to loose the fat, so do your far share of cardio.
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Work yourself into it
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Don't start off and burn yourself out, gradually increase the amount of cardio you do
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Vary your cardio machines
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There are several different types of cardio machines use them all
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Vary the work out type
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Some days go fast and hard for a short time, others pace yourself for a longer time.
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The best of both worlds
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Use interval training to leap frog through results
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This means you stair step up in intensity, then back down and repeat.
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Max heart is 220 – your age
Resistance training is a must.
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Resistance training will actually burn fat at a higher rate for a longer time then cardio
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Know your limits
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beginners should push themselves without breaking themselves
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Mix high reps with compound movements for optimum cardio burn
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a high rep range is anything above 12
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Feel the burn
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If you don't feel that build up of lactic acid then you are not working hard enough
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Keep the mind set
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The harder I work today the better I look and feel tomorrow
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