| 1. Eat a lot to lose weight -many people feel that they | | | | 6. Limit your carbs -this simple trick will help you to |
| need to starve themselves in order to lose weight | | | | increase your metabolism very quickly. As you |
| quite the contrary, you need to eat more frequently | | | | re-focus your glucose manufacturing process, you'll |
| but each strategically in order to influence your body | | | | begin to train your body to burn fat as fuel. |
| chemistry and metabolism. | | | | 7. Pump up the protein -although your body will have a |
| 2. Don't confuse activity with exercise -quite often | | | | limited capacity to process protein, you'll find that you'll |
| people are frustrated with their weight gain because | | | | begin to adapt successfully if you focus on quality |
| they feel they have done so much work each but | | | | low-fat sources. As you reduce your carbohydrate |
| continue to gain weight. The reason for this stagnation | | | | consumption, your protein intake will become even |
| comes from your body's ability to adapt. If you do not | | | | more important. |
| challenge your body to grow and change it will simply | | | | 8. Work toward endurance improvement -your |
| alter your metabolic rate to fit your current level of | | | | progressive workouts should gradually change from |
| activity. | | | | muscle building to muscle endurance as you improve |
| 3. Measure your current level of fitness -you'll need to | | | | your ability to exercise. You won't necessarily need to |
| know your starting point in order to evaluate your | | | | alter your program just make minor adjustments to |
| progress. Take your measurements because you're | | | | increase endurance levels. |
| going to rely on fat loss not weight loss during this | | | | 9. Try old-school high intensity exercises to burn fat |
| period. Your goal is not to lose pounds with a fat loss | | | | -you must alternate between your muscle fitness |
| program but instead to lose inches. | | | | program and a high intensity short duration aerobic |
| 4. Build muscle first -we're often told to do massive | | | | activity. I suggest the tried-and-true methods of |
| amounts of cardio in order to burn fat. This is usually a | | | | jumping jacks or jump rope for getting your body in |
| remedy offered by people whose body fat levels are | | | | shape. These short bursts of intense aerobic activity |
| already low and who are genetically predisposed to | | | | will cause your cardiovascular system to improve as |
| losing fat quickly through increased cardiovascular | | | | you get better at the exercises. |
| activity. The key to this program is to increase your | | | | 10. Focus on getting stronger -the last phase of your |
| muscle mass to help you increase your metabolic rate. | | | | muscle fitness program will be dedicated to strength |
| Start with simple strength training exercises to get | | | | training. What I have covered so far was increasing |
| your muscles ready to burn fat. | | | | your muscle mass, then move to increasing your |
| 5. Get limber for lasting health -developing a | | | | endurance level and finally we move on to making |
| progressive approach to working out will allow you to | | | | your muscles stronger. This is the progressive fitness |
| grow into your program as you change your lifestyle. | | | | training program that allows you to grow steadily |
| You can start by learning how to stretch and flex. This | | | | toward optimal health without over training or exercise |
| is a natural lead-in to strength training and increased | | | | burn out. This system will get you quick weight loss |
| habit of exercise. | | | | results in no time. |