Free Weight Loss Challenge

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1. Find what health & fitness program works best for you.  Everyone has a unique metabolism and body type.  Find a program that works best for you and stick to it. 
2. Ask a friend or neighbor to join you as a workout buddy. You want to stay motivated and accountable for your actions. A partner and a post picture will help keep you on track.
3. Utilize this website to its fullest. Browse through every page and use what you want and need at the time. We are constantly updating so check back often.
4. Enjoy your food.  Make eating a pleasurable experience.  Taste every bite.  The French culture looks at eating as a dining experience at every meal.  They do not have weight problems or an obesity epidemic.  In fact they eat dessert regularly (in very small portions) and you would find it very difficult to find a gym in France.  Eating food is NOT bad or EVIL.  It is a wonderful experience that is essential for life.  Make a choice to control your food choices and PORTION size.  Drop your feeling of GUILT by being in present time conscious at every meal.  Taste your food, experience the textures and smells.  Use portion control and make healthy food choices. This one HABIT can change your life forever!  You will soon prefer the taste of fresh pesto on an organic cracker verses a Dorrito.
5. Avoid refined sugars, these metabolize very quickly into fat.  They also suppress your immune system.  Counting the Many Ways Sugar Harms Your Health
6. Know the 5 worst foods you could ever eat.  http://www.mercola.com/2003/oct/18/worst_foods.htm
7. Avoid artificial sweeteners such as Splenda, Aspartame, & Equal.  These are deadly to the human body and also cause weight gain with long term use. Try using Stevia, Honey or Cinnamon.  http://www.mercola.com/2000/dec/3/sucralose_dangers.htm  Do not use diet sodas or foods with Splenda or artificial sweeteners.  You will eventually acquire a taste for them once you start, that is the addictive part of the chemical sweetener.  They will also cause your body to stop burning fat as a fuel source and will prevent you from losing weight.  They have been proven, without a shadow of a doubt, to cause things like cancer, headaches and a number of other health problems. 
8. Make smart food choices.  Choose grilled over fried.  Choose vegetables instead of fries. Eat a clean, proportioned meal at every sitting, and reward your self with a small treat on occasion.  Do not get fanatical that will lead to early burn out.  REMEMBER this is not a diet it is healthy lifestyle choices.
9. Pick a work out routine that you like.  As long as you are doing resistance training and a cardiovascular workout you're going to improve your health and your appearance.  Commit to it for 90 days at least 3 times per week for one hour.  Choose activities such as tennis, walking or biking for your cardio exercise.
10. Resistance training is when your body applies FORCE to move MASS, this equals WORK. Your muscles will adapt to the increased workload and strengthen and tone.  You will need to get proper rest for recovery, 8 hours for most.  Check out these examples of proper workout techniques  http://www.bodyforlife.com/exercise/video.asp . 
11. Cardiovascular training increases your heart rate and increases circulation by vaso-dilating needed body parts.  Blood will be diverted from your organs during a good workout session so do not train on a full stomach.  To get maximum fat burning from your training your pace should be that of increased breathing, but you can still carry on a conversation.  This utilizes fat as a fuel source the most.  Walking a mile and jogging a mile burn the same amount of calories.  They differ in your aerobic vs anaerobic conditioning.  The key to peak conditioning is Consistency.
12. Working out in the morning on an empty stomach has been shown to burn up to 300% more fat.  Remember to add a clean recovery protein after your workout if you choose this technique.
13. Make sure you include these items in your diet every day: 

    ·       Eat 2-3 servings of raw vegetables

    ·       Eat 2 servings of fresh fruits

    ·       Add small portions lean protein to your meals (i.e. Fish, Lean meats, Supplements, etc.).  

    ·       Add high fiber foods or a supplement to your diet. 

    ·       Drink 1/2 your body weight in ounces with fresh, clean alkaline water.  

    ·       Take a Mercury free Omega-3 supplement with a multi vitamin.

    ·       Adjust your caloric, intake and food choices, accordingly to your metabolic type. 

    ·       Use common sense when making a food choice. 

14. Identify emotional triggers that cause you to make poor food choices.  Surround your-self with positive, supportive people. 
15. Things to avoid.  Binging and Purging this is a very dangerous weight loss technique and it never works in the long run.  Fad diets for the same reasons as a above.  Avoid magic pills and potions that promise results with no WORK on your part. 
16. Do Not Eat At Least Three Hours Before Bedtime. 
17. WEIGHT LOSS HAPPENS BECAUSE YOU BURN MORE CALORIES THAN YOUR BODY NEEDS TO STORE.  IF YOU EXERCISE 60 MINUTES (THREE TIMES A WEEK) AND MAKE HEALTHY FOOD CHOICES YOU WILL LOOSE WEIGHT SAFELY, & QUICKLY.  IF YOU MAKE THIS A LIFESTYLE CHOICE YOU WILL STAY LEAN AND FIT YOUR ENTIRE LIFE.  YES, IT'S THAT SIMPLE!
18. Learn how to read food labels.  How many servings are in the package?  What percent is from fat?  How many grams of sugar?  How many ingredients are chemicals?  Hint - if it does not break down on the counter top after a few days, how well do you think the body can handle it.  Try leaving a Twinkie on the counter - Thats what preservatives are for to make food look good longer, not healthier.  The healthier the fuel you put in your body the better it runs.    

“Give a man a fish and he eats for a day, teach a man to fish and he eats for a lifetime!” – Confucius (circa 551-479)

MORE TIPS

• Start a Food Journal.
• Start an exercise log. click here
• Try new recipes and foods. 
• Importance of H2O. 
• Local East Orlando workout centers: www.LaFitness.com , www.YMCA.net , www.Curves.com , www.anytimefitness.com
• Hire a Personal Trainer and be accountable for your efforts! 

" I would do anything to look like that except eat right and exercise!"

-Steve Martin