| One of the most common goals among | | | | time, causes your fuels to become utilized, and if |
| exercisers and those interested in beginning an | | | | you aren't taking in tons of sugar and fat, then |
| exercise program is to decrease body fat and | | | | your body will burn what you have stored already! |
| increase lean muscle mass. This is and has been a | | | | Just don't pass the border of burning muscle. |
| challenge for many people. One problem is making | | | | So if you are doing nothing and presently |
| sense of all the information that is out there. The | | | | sedentary try to get up a small sweat and |
| other problem is sticking to it once you figure it | | | | increase your heart rate, then you need to begin |
| out. | | | | a walking program. Slowly increase time and |
| Fortunately there is hope for most people seeking | | | | intensity utilizing walk - jogging, or cycling, |
| this goal considering there is no health condition | | | | swimming, stair master, you can choose. As long |
| involved. Unfortunately it is work and a lifestyle | | | | as you slowly increase the intensity of the activity |
| change, which for some is the hardest | | | | or the time you are doing the activity for, you will |
| commitment of all. The bottom line is that in | | | | keep your metabolism up and burn fat more |
| order to get the desired results you can't just | | | | efficiently. Progress is the key word here; you |
| take a pill or diet; it is a combination deal where | | | | keep challenging your body once you attain the |
| you attack from all sides! | | | | current demand so for example: |
| The first step is examining your diet. Reality | | | | You start a walking program and by week one |
| check. No need to get technical, count calories or | | | | you are walking 5 days per week up to 15 mins |
| weigh your food to the ounce. Think common | | | | per day. You would keep increasing the time of |
| sense, you want the majority of your diet to | | | | the walk until you get to 60 mins comfortably. |
| consist of vegetables of the leafy type, green | | | | Then you would progress to walk jogging or |
| and orange assortment, low fat proteins like tofu, | | | | cycling or stair master again starting light and |
| beans, skinless poultry, lean meats, fish, canned | | | | easy and slowly progressing in time and intensity. |
| tuna, eggs, no fat cottage cheese or yogurt, and | | | | While all this is happening, you are burning fat! |
| no fat whey protein supplement. Try to have | | | | The last piece the puzzle is to weight train, which |
| your 1 - 2 servings of fruit before noon (if you | | | | means you ladies too! You will not grow like a |
| are off season, fruit still is a sugar) and choose | | | | man! Keep your weight light, and reps high, next |
| the whole fruit versus the juice. Try to choose | | | | thing you know you can wave and not have your |
| brown rice, tempeh, and similar grains more than | | | | arm flapping underneath! Balance your program to |
| wheat products or processed foods. Decrease | | | | hit all the muscle groups which are mainly Chest, |
| your bread intake and go easy on potatoes, | | | | Legs, Back, Shoulders, Biceps, Triceps, and |
| instead choose sweet potatoes on occasion. Salt, | | | | Abdominals. Sets of 2 to 4 are your standard and |
| sugar, alcohol products, fats and sauces will simply | | | | reps from 6 to 30 are also standard depending on |
| defeat your goal, so your choice for being lean is | | | | the desired result in regard to just toning or |
| made here! | | | | adding a little more mass. Either way muscle helps |
| Another major issue is to make sure you eat the | | | | increase your metabolism in the end in turn |
| good foods I mentioned throughout the day, | | | | activating more fat burning. |
| taking in 6 small meals consisting of 3 main meals | | | | Stretching is essential to your recovery and |
| and 3 smaller ones for snack. Once you achieve | | | | should never be over looked; some can be done |
| your goal you can then cheat once in a while, | | | | in between sets, holding the stretch usually for 15 |
| maybe twice per month, on a weekend choosing | | | | to 30 seconds. |
| a meal to enjoy and a desert or beverage but | | | | Others can be done at the end of your session to |
| overall you should keep your diet clean. There is | | | | cool down. Some cardio should be done before |
| no need to be hungry, you can always have | | | | and after weight training for proper warm up and |
| some veggies raw for those times or a protein | | | | cool down, then end with floor stretches. |
| substance, the results are worth it. | | | | Not only will implementing these suggestions get |
| A multi-vitamin and multi-mineral is a good | | | | you to your desired goal to lose fat, but you will |
| supplement to choose plus you should add extra | | | | also be doing your body a world of good at a |
| calcium and magnesium as well. Caffeine is | | | | cellular level which you can feel in some ways, but |
| something that should also be decreased and this | | | | can't really see because these are benefits aside |
| will help minimize the loss of vitamins, creatine and | | | | from looking younger, feeling energized or leaning |
| protein that can occur with caffeine intake. | | | | down. These benefits are stroke prevention, |
| The next area to consider is you're cardiovascular. | | | | cancer prevention, reversal of arthritis and |
| The bottom line on this one is pretty common | | | | osteoporosis, improving heart and lung function, |
| sense as well, you burn glucose and fats for fuel, | | | | reducing blood pressure and hypertension, |
| to move and function, so the more you move | | | | decreasing diabetes, and I could go on, you get |
| and at a higher intensity for a longer continuous | | | | the point! |