#20 – Let’s Hit the Gym

In a previous lesson we talked about the all or nothing attitude if you can’t work out 1 you don’t want to work out at all. I have one of those _______________ so anytime I walk by the bedroom I do 10 -20 pull ups.

People today live very busy lives and many times they don’t have time to go to the gym that is why many people work out at home. Even when people work out from home still finding time to work out can be a challenge.

You don’t have to work out 3 a day or even 1 hour a day. You can get in shape with only 10 minutes a day. I found a great fitness program called _________________________ .

Another reason short workout is a good idea is many people have not been working out so they don’t have the endurance to work out an hour. Another really great program for beginners is __________________________.

Even if you have the energy to work out an hour a day for many people I want to discourage this. They may start strong then they get burned out so I suggest taking some program that work your way up. __________________ starts you off with only 15min then work your way up thorough different works out till you are able to work out 45min -1 hour.

#19- Have you gone on Fitness Program after Fitness Program and nothing seems to work?

I talk with people who have struggled with their weight for many years and gone one fitness program after fitness program and nothing seems to work. In recent years many people have started to blame it on chemical imbalances. I know a lady who struggled with her weight for many years and even had gastric bypass surgery to deal with the issue.

Even though many of these people with chemical imbalances are eating bad enough not to weigh 200lbs they still do. WHY? In most cases it is not a chemical imbalances but rather a completely different issue. Don’t worry it can be fixed naturally in only several weeks.

If you have gone on weight loss program after weight loss program and if nothing still seems to work. First of all let me rest your mind at ease it is not your fault more fitness program talk about diet and exercise we will also help you address the health issues that is stopping you from losing the weight.

If you eat meat if or if you have pets and if you spend a lot of time out doors. You have parasites in your body. In order to effectively loss the weight you have to clean out these parasites. I ran across a really great resource which will show you which food to eat in order to repel parasites click. here

#18 – Diet

Just because you are starting to eat healthy does not mean that you will feel like your eating cardboard. 

Your meals should be conservative in portion size and have a fairly even ratio of calories carbs, proteins, and fats. Go for about 40% of your calories from carbs, 30% from protein and 30% from fat.

You may want to check out _____________________ where you will answer a serious of questions and a computer program will design the perfect diet program for you and one that will even taste good.

Get access to our instant diet generator ________________

This is my specially designed diet

 

DAY 1

Breakfast

Oatmeal with Blueberries and Almonds

• 1-1/2 cups cooked oatmeal
• 1/2 cup nonfat milk
• 1 cup blueberries
• 12 raw almonds

Snack

Raspberry Protein Smoothie with Flaxseeds

• 1 cup raspberries
• 1 scoop Beachbody’s Protein Powder
• 2 cups nonfat milk
• 2 Tbsp. flaxseeds

Mix ingredients in blender.

Lunch

Cheese and Tomato Sandwich

• 2 slices whole wheat bread
• 4 slices low-fat cheddar or Colby cheese
• 2 medium tomato slices
• 4 lettuce leaves
• 1 tsp. mustard
• 1 cup alfalfa sprouts

Snack

Cottage Cheese with Paprika

• 1-1/2 cups low-fat cottage cheese
• 1 tsp. paprika

Dinner

Tofu and Asparagus Stir-Fry on Rice with Salad

• 1-1/2 cups chopped asparagus
• 1 clove chopped garlic
• 1 Tbsp. olive oil
• 5 oz. firm tofu, chopped
• 1 Tbsp. low-sodium soy sauce
• 1/2 cup cooked brown rice
• 2 cups shredded lettuce
• 1 cup sliced cucumber
• 1-1/2 Tbsp. Italian dressing

#17- Eating is not a Race

We always seem to be in a hurry weather it is getting our food that why we have fast food. Then when we get our food we chow it down as fast as we can. 

Speed eating has been found to lead to diabetes and weight gain. This is really important when eating meat you need to show you meat enough to get the proper value from the enzymes.

You may consider taking smaller bits health professionals have suggested to chew you food 25 times before you swallow.

#16- Add Healthy Habits to our Bad Habits

Most of us do not live a health life style. I am not saying for you to stop drinking your sodas, chips, and your fast food. What I am saying if you take care of yourself by adding some healthy habits you body will work better. And thus no suffer some or as severe health problems that you may have.

 If you start adding these healthy habits it will be much easier to get ride of your bad habits completely.

My nutritionist Fred Hoskins he had always taken care of himself and lived a healthy life style. He read an article of a man upper 40’s early 50’s who all a sudden had a heart attack and dropped dead. That motivated him from that point to eat health cold turkey.   

Most of us cannot do this all at once it is a gradual process. I slowly exchanged good habit for bad habits. I first cut out sodas only drinking unsweetened teas when I went out to eat.

#15 – All or Nothing

Another failure in fitness and health program is the all or nothing attitude. People say if I can’t workout a full hour I’m going to do nothing. If I eat something bad today I’m going eat bad for the whole day.

No matter if your goal is to loss weight or just get in shape exercise is very important. If you can only do 10 push ups today just do that. People seem to reason if I can’t eat healthy all day I’m not going to eat healthy.

#14- Your Plan

In a pervious lesson we talked about we talked about goal setting. There is more to it than just setting your goals you need to have a plan in order to reach your goals.

If you weigh 215 lbs and your goal is to get down to 145 lbs what are you going to need to do? Are you going to continue to eat fast food?

First you will need to get your body to work better which will increase your metabolism. You will need to workout and eat the right food for your body which we will talk about in the next few lessons.   

 

#13-Sleep

If you are overweight it could be due to your sleep with live fast pace lives and many of us are sleep deprived. If we miss out on sleep we can never get it back you may think you can 4 hours today and sleep 12 hours the next night. THIS DOES NOT WORK!

 Stanford study found if people sleep less than 8 hours these people have low levels of a hormone that suppress appetite.

#12- Give me a little love

Wilkes University link having sex 1-2 times per week found this protect you the both of you from getting sick and other infections.

Journal of America Medical Association found when men had sex 21 times or more are 33 times to develop prostate cancer. It cleans out your system of harmful chemicals which are found to be cancer causing.

#11 -Breathe Deeply

Most adults as they grow old take shorter and shorter breaths a study found people who get angry easy took short breaths. Researchers think these short breaths over time may take a toll on our heath.

Many people wake up tired the first thing I try to do in the morning take slow deep breaths which makes me feel more relaxed and helps me to wake up faster and to become full on energy.

During your day try to think about this as well try to take deep long breaths while you are driving or while you’re in class. Breath in count to 20 breath out and count to 20 do this for at least a couple minutes.