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The MIND

We all know that diets don't work! Stop taking pills, supplements to suppress your appetite. Stop weighing your food. Stop starving yourself...eat and be healthy! The main reason why conventional diet systems don't work, is because you are too focused on your current weight; too focused on food intake and this is all done with a frustrated, anxious, depressed frequency or state of mind! If you made the act of losing weight fun and enjoyable, you would shed it effortlessly.

Even more important than the right exercise and diet plan...is having the right mindset about losing weight.  You need to feel good and excited about losing weight!  You need to feel excited about how you will feel running around like you use to.  You need to feel excited about attracting new people into your life.  Are you single?  And a little concerned that your weight is keeping you from attracting the opposite sex .... ? Feel excited about looking trim and healthy!   Your mind will begin to work wonders for you.  You will crave less junk food.  You will begin to ease into a more healthy lifestyle.  Do you smoke? You will slowly start smoking less...You will crave more home cooked meals and less fast food!  Your MIND does this without your awareness!   This mindset is very very important.  When  feel good and confident...and "release" a task to your mind ... Everything happens automatically and easily...without your constant attention!  In my E-book, I  show you exactly how to accomplish this using two advanced techniques ( NLP or neuro linguistic programming and law of attraction). So, when you have the right mindset... the weight loss  is easy, rapid, safe...and most important..PERMANENT !

But for those who insist  on doing  it the hard way ( or refuse to spend $4.99 !  lol) .. I listed a simple program for you.  The regular excercise and  sample diet plans that you are used to.  They are good and do work... But remember, the weight you lose always comes back, if you don''t change things about how you use food and feel about food.

The Weight Loss Program

A complete program for you....nice and simple to follow.  You will notice that it is a little light on specific exercises and specific supplementation.  That is because my motto is "keep it simple"!  Just some brisk walking 20 minutes a day and drop that soda for lunch... This alone will create a significant change in a short time!.  So, keep reading and let me know how it works out for you.

A good sample diet...use this template to vary it according to your needs.

Always try to use fruit with every breakfast meal. Interchange the meats with cold water fish (like salmon/tuna/sardines/talapia), lean cuts of meat (mostly poultry). 

This is what a typical 1,700 calorie meal plan should look like.

BREAKFAST
3/4 cup scrambled Egg Beaters
1 piece multi-grain toast with 1teaspoon natural peanut butter
1 small apple
1 small banana

SNACK
Your favorite low calorie protein drink

LUNCH
2 ounces of fresh deli cut turkey breast
1 tablespoon regular mayonnaise
2 slices of multi-grain bread
1 cup fresh baby carrots
1/2 cup low-fat cottage cheese

MID-AFTERNOON SNACK
Your favorite low calorie protein drink

DINNER
1 medium roasted, skinless chicken breast
1 cup lentil soup
2 celery sticks with non-fat cream cheese

Keep your vitamin and mineral intake very simple.  Just go to your local health food store and just ask for a simple yet potent vitamin/mineral combo (for your age/ and sex).  Usually the store brand is just as good as the expensive national brands. Your entire supplementation should consist of no more than 3  or four bottles:

1. A basic but "high potency"  multi vitamin/mineral formula.

2. A basic herbal preparation for general health...Genseng, Ginko Biloba, Astragalus, etc.   Or you can substitute this for a basic amino acids complex.. especially if you are more active (a gym rat?  Then add a good daily protein powder/drink to your regime)

3. Omega oils  for a host of necessary bodily functions!

4. A basic anti-oxidant complex (including lipoic acid ) .. to get rid of free radicals, and it is a very powerful anti aging necessity.

Some say it's good to stagger the use of supplements.  Take them for a few months, go off for a few weeks...then back on.  Just listen to your body.  If you are looking to increase your energy, then add a good  B complex protocol and maybe a good herbal protocol (including ginseng) to your regime.  Consult with your common sense.  Keep it  very Simple...next!!! 

Exercise

Lack of exercise can be a big influence on weight gain. It is also a critical factor in maintaining lost weight. Overweight individuals tend to be less physically active than their "normal weight" counterparts. 
Activity on some level is critical in keeping our metabolism elevated so we can burn more calories each day. Some exercises even help you burn more calories at rest.

My suggestion to you here is to add 15-20 minutes of brisk walking per day to your routine.  Nothing spectacular is necessary...just make sure you sweat!  That's it!   Of course that want to do...be my guest.  Keep reading.

In simple terms, cardiovascular training means that you are using energy so fast that your body has to use oxygen as part of the fueling process for that activity. This rapid expenditure of energy makes your heart beat more rapidly, and you tend to burn through a large amount of calories.

At face value, that may seem like a good thing, but in all actuality, your body can quickly adapt to a cardiovascular training program. If you do the same workout over and over again, you will still be clocking away time with your heart rate up, but not getting as much out of it as you used to. There are 2 solutions to that issue: One is to do resistance training (which we will cover below), and the other is to modify your cardiovascular training program.

The primary factor that you need to take into consideration when setting up or modifying your cardiovascular training program is the level of intensity at which you exercise. There are numerous ways to track that intensity, and one of the easiest and most well-known is to simply keep track of how fast your heart is beating.

There is a simple formula for determining how fast your heart should beat while you exercise, and it is called the Target Heart Rate Formula. It is very simply this:

The number 220 minus your Age multiplied by the Percentage of Intensity. Percentage of intensity is usually between 55% and 85% of your Maximum Heart Rate, with 55% being a very mild workout, and 85% making you literally wish you were being fed oxygen in a tube.... Here are some examples:

If your Age is 30, and you want to exercise at 55% Intensity: 220 - 30=190. 190 x .55=105 beats per minute

If your Age is 30, and you want to exercise at 75% Intensity: 220 - 30=190. 190 x .75=142 beats per minute

Resistance training, also know as anaerobic training or weight lifting is your key to long term weight loss!

Yes, you heard correctly. Resistance training - NOT cardiovascular training - is the key to keeping weight off over the long term.

You can join your local gym.  Any good gym will show you a few basic movements (usually for free).  All you need are a few good movements...and grow from there.  Please keep it simple!

Unlike cardiovascular (aerobic) training, resistance exercise does not directly use oxygen for fuel unless you do it at a very high intensity level, in which case it becomes cardiovascular training the moment your body starts using oxygen to help fuel the exercises.

Resistance training, in a nutshell, is the act of you pushing and pulling on your muscles, tendons, and ligaments using more force than they are used to dealing with. In response to this activity, all of those bodily tissues become stronger and more dense.

As a side note, resistance training is one of the best ways to guard against osteoporosis. Since your tendons are connected to your bones, and you are pushing and pulling on your tendons, your bones become stronger as a side effect.

As your bodily tissues become stronger and more dense, they demand more energy. Another term for energy that you will be familiar with is "calories". So, without getting into the full scientific reasoning behind it, the basic synopsis is this:

The more effectively you practice resistance exercise, the easier it will be for you to lose weight!

Although it is true that cardiovascular training burns significantly more calories than resistance training, the calorie burning stops the moment you stop doing your aerobic activity. Muscle tissue, on the other hand, literally burns through calories AROUND THE CLOCK, even when you are sleeping!

LITTLE KNOWN FACT: Your body actually burns more calories when you are sleeping than when you are watching TV. So, instead of frying your brain with the madness on the television, just take a nap!