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Weight Loss Program

Goal: Lose Weight

Exercise Program

  • Perform at least 20-30 minutes of moderate to high intensity cardiovascular exercise 4 times per week (running, spinning, stair-climbing, etc.).
  • If you can only tolerate low intensity cardiovascular exercise (such as walking), increase to 45-60 minutes 3-4 times per week.
  • Conduct resistance training exercises utilizing free weights, cable machines, dumbbells, and/or home gyms. You should train 3 times per week for no more than 45 minutes each time. Warm up with 5 minutes on the bike or treadmill to loosen up your muscles.
  • Make sure to vary type, time and intensity of all your exercises frequently.

Nutrition Program

  • We recommend that you consume 5-6 well-balanced meals per day. Each meal should be roughly equal in calories, protein, carbohydrate, and fat intake. Balance your meals with approximately 30% calories from protein, 30% from healthy fats and 40% from carbohydrates.
  • Aim for about 1 gram of protein per pound of body weight. (140 g/day if you weight 140 pounds)
  • Good sources of protein include: egg whites, fish, skinless chicken & turkey, low-fat cottage cheese, lean beef & quality protein powders. Good sources of carbohydrate include: vegetables, fruits, beans, whole grains (brown rice, oatmeal etc.). Good sources of fat include: nuts, seeds, olive oil, fatty fish (salmon, tuna), low fat cheese, low fat mayo, peanut butter, flax seeds.
  • Drink one-half to one full gallon of water each day.
  • Allow yourself a cheat day once a week to satisfy your cravings and eat whatever you want.

Supplement Program

  • Use a quality multi-vitamin / multi-mineral formula.
  • Take extra antioxidants. 500-1000 mg of Vitamin C and 400-800 iu of Vitamin E is recommended.
  • Try a Fat Burner! These popular weight loss aides can pep up your energy and your metabolism to help you burn fat!
  • Essential Fatty Acids! EFAs are wonderful, healthy fats that can help support your efforts tremendously. See the Total EFA.
  • Use Amino Acids if you have trouble consuming enough protein.
  • These are the basics, there are many more quality supplements available and as always I recommend that you visit this site frequently to stay in tune with all the latest information and research.

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Neither nor the authors of this publication assume any liability for the information contained herein. The Information contained herein reflects only the opinion of the author and is in no way to be considered medical advice. Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.

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