1. Nutrition- Eat health foods every 3-4 hours; Eat 5-6 times a day(small meals).
2. Sleep- Get 7-8 hours of sleep each night
3. Water- Drink 64-120 oz. of water depending upon your current weight and activities.
4. Exercise- Exercise 5-6 days a week. 5-6 days of cardiovascular exercises and 3 days of strength training exercises.
5. Discipline- You can only lose as much fat as you are committed to losing.
6. Food Journal- Plan your meals and track your calories.
7. Take before- This will help to motivate you along the away as you are on your fat loss journey.
8. Avoid trans fats and high fructose corn syrup
9. Dump the scale and use skin calipers- You should remember that muscle has mass; this means that when you get on the scale, the scale is also measuring muscle. When you use skin calipers, you are measuring how much body fat and lean muscle you have. Example- If you weighed 280lbs. and had 25% body fat, you would have 210lbs. of lean muscle and 70lbs. of fat. When it comes to the scale, I would rather have more muscle than fight; reason being, fat takes up space around your vital organs; muscle makes room around your vital organs.
10. Know your BMR- Basal Metabolic Rate (BMR) The number of calories you burn if you slept all day and did not perform any activities. This will also help you to determine the amount of calories you need to maintain your current body weight, to lose weight or to gain weight.
Labor Day is often the symbolic end of summer, thus ushering in thoughts of cold, dark, wintery days that make you want to crawl under your bed and...wait, that is way too depressing. Whatever Labor Day means to you, it is a holiday and, if you have the day off, it's also a great time to exercise. You thought I was going to say it's a great time to sleep late, didn't you?
You can sleep late, but you can also use this free time for a good workout. I've posted a few ideas below, for your exercise pleasure.
For our last holiday of the summer, my husband and I will be embarking on a road trip of epic proportions (okay, we're only driving a few hours, but it will feel epic). There will be arguments over what music to listen to, when to stop for the bathroom and the purchase of gas station junk food which is, for some reason, synonymous with road trips.
With many of us hitting the road this Labor Day, there will no doubt be many arguments across the country over just these issues,
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