Time is of the essence

Seems like I've been a little short on time these days. What, with running a computer business, advertising, exercising, selling on eBay, web page design, etc....
It's pretty damn hard to sit back, relax, and type out a blog. But I'm here.

Did you do your 5 minutes of cardio today?

We're going to start in days. Please follow these and don't cheat. OK? I'm writing this free hand, and I'm not editing it, so please BEAR with me if I make any writing errors that you don't approve of.

OK. Let's not waste any time.
I'm going to put together a 5 day plan for you, and take the weekend off.
Stick to these plans. I will write one every week. And if I don't, just keep following the most advanced plan that was written until I get back.

Day one.

Do 5 minutes of light jogging, running, biking, jump rope, anything that will get your heart rate up.
It's best to exercise first thing in the morning, or 2 hours before bed. These 2 options speed up your metabolism dramatically! Remember, these meals are just examples, basic common sense that you'll learn quickly when it comes to counting macro nutrients.

Meal 1, 7 am

4 eggs whites. Not fried. boiled, poached, etc....
1 cup of skim milk.
1 apple

Meal 2, 10 am

1 Protein shake. That's one serving. You can buy pure protein powder at your local Wal-mart for 20 bucks.
Medium tossed salad, full of veggies. not fruit, nuts, berries,or cheese, cheese is bad for us right now.
1/2 cup of non-fat cottage cheese. This cheese is good for us. Don't like cottage cheese? too bad. skip it then!

Meal 3, 1 pm

1 can of tuna. mix it with some lettuce, or FAT FREE mayo. use just a little.
1 orange
2 carrots

Meal 4, 4 pm

Protein bar
carrot and celery sticks
1 cup of skim milk


Meal 5, 6 pm

medium lean steak
1 cup of broccoli
1 cup of vegatable juice

Meal 6, 8 pm

Protein shake


Remember. These are only examples. Basic. You can substitute any of these meals with different vegetables, protein shakes, etc.....Remember to use all of the free condiments I mentioned earlier. Mix it up. Eating small meals at least 4 times a day is the MAIN KEY to losing weight really, really fast. I mean FAST! This will keep your blood sugar levels stable all day, thus eliminating cravings ALL day! DON'T CHEAT!

If you can do more than 5 minutes of cardio, I suggest you should. But go at your own pace. That's right, you don't have to rush when you jog, or run, bike, etc.... take your time. but make sure you work up a sweat. Keep in mind that common sense is telling me to keep a steady pace though. We want to get your heart rate up into your target zone. More about that later.

I hope your starting to see just how easy it is, and why it works. There are no secrets. there are no pills. No short cuts. Just common sense.
We'll throw some weight training in there as well, as we move along down this bog.

I'll come and post some more meal ideas and we'll keep the cardio the same for now. But after you read this, could you please do 3 sets of 10 sit-ups for me?
Spare time is calorie burning time!


Steveo..........

Let's get started

Ok, I'm going to start off by saying, "Drop what you're eating now, and let's get going. I'm going to start off with nutrition. How you eat, when you eat, and what you eat, is, by far, the most important aspect of weight loss.

Most bodybuilders say that weight loss is 20% exercise, and 80% dieting. I believe them, too. Because if I go crazy on junk food for a couple of weeks, and still continue my exercise regimen, I still go to pot. Haha. It's not that bad though. It just takes about a week to get back into order.
On that note, let's not waste any more time. We must eat, and I'll show you how, or tell you, whatever you prefer. lol!!!

Ok. The three basic nutrients that you have to become aware of are these, and they're called "macro nutrients".

Protein, carbohydrates, and fat.

Calories do matter. But it depends where they come from. Say, if you eat a burger and it has 600 calories, well, most of those calories come from fat. If you ate 20 cans of tuna, this would be 600 calories as well, but the protein count is amazing. 20x30= 600 grams of protein. Whereas the burger would roughly have about 45 grams of fat and about 40 grams of protein.

The three Macro Nutrients are:

Protein- repairs muscle tissue and keeps the skin, hair and nails looking great.

Carbohydrates- are for energy, so you can build those muscles.

Fat- well, you need a little of this, for joint function. But VERY little.

So as you can see, if we eat six small meals a day, our ratio per meal should look like this,

30 grams of protein
25 grams of carbohydrates
7 grams of fat or less

You have to take a food from each group that fits in this range, make six meals a day, and eat about every 2 hours. THIS WILL SPEED UP YOUR METABOLISM! Basically turning your body into a food burning machine.

Remember we're talking about complex carbohydrates here. Not sugar. Complex carbs are found in veggies and fruits. Go easy on the fruit though. Keep it colorful, eat lots of salad.

Complex Carbohydrates:

Carrots, spinach, tomatoes, celery, onions, red onions, jalapenos, bean spouts, mushrooms, red peppers, green peppers, corn, brussle sprouts, cauliflower, broccoli, cabbage,the list goes on and on........(be careful of exotic, or passion fruits though, these have ALOT of sugar in them.

These are FREE foods! Eat as many of these vegetables that you want!!! But don't eat 40 tomatoes a day. That's not good, and could lead to obesity.

Secret: Buy these frozen! Very cheap! Buy bulk, generic. They're actually fresher than the vegetables they put out in the supermarkets, and you can store them for up to 4 months.
These also provide lots of vitamins. Which give you more energy, boost the immune system, and stop cancer and diabetes in their tracks.

Other Complex Carbohydrates:

Now we move on to explaining that complex carbohydrates also come in the forms of, bread, grains, whole grains, etc...Not all of these are good for you!

White breads, potatoes, mac and cheese, white rice, white buns, hamburger buns, muffins, doughnuts..etc, are examples of bad complex carbohydrates, because of there high sugar content and low fiber. They also have little, if any vitamins.

The carbohydrates that you can consume with exercise, are full of vitamins and fiber, but READ LABELS! Remember, it has to be 30 grams of carbs. These are whole grain wheat's (watch out for WHOLE GRAIN!, they tend to have more sugar!)Mostly, brown things are cool in bread form....if you exercise.

But if you switch to whole wheat instead of white carbs, even if you don't exercise, you would lose aLOT of weight in the first month!!!!!.

Whole wheat tortillas, whole wheat rice, whole wheat pastas, spaghetti, rotini, lasagna, Whole wheat is the way to go! They provide ample energy required for cardio, and have alot of fibre and more vitamins. But limit these to about 4-6 servings a week when first starting our regimen.

GO FOR ALL VEGGIES FOR YOUR CARB SOURCE!!!!! This is the quickest way to lose weight, while maintaining our energy level and keeping us healthy!

Protein!!!!-

Our No.1 one macro nutrient. You should be consuming 1.5 grams per pound of body weight in one day if you're female, and 2 grams if you're male.
Protein repairs broken down muscle. It rebuilds the muscle and in turn, they grow.

And remember, MUSCLE BURNS BODY FAT, EVEN WHEN YOU'RE SLEEPING!!


Sources of protein. They're are actually 2 forms of proteins, complete, and incomplete, we're going to talk about complete forms only, and the highest percent, lowest calorie ones.

Forms of protein, zero fat, low carb, PROTEIN! Tuna, eggs whites, boneless, skinless chicken breast, non-fat cottage cheese, skim milk, low fat ham, extra lean ground beef, (drain it really good after cooking!) Protein bars, watch the carb count on protein bars though! Protein powders, boneless, skinless turkey, white turkey breast, fat free hot dogs, (yes, fat free.) Fat free turkey dogs, There are alot of fat free meats out there that are high in protein, remember to read the labels. STEAK!!!! Lean cuts. Low fat pork steaks, or pork anything, low fat, an endless list of high protein sources to get you going.

Remember. Mix these up and let her loose, all you have to do is follow,

THE MACRO NUTRIENT RATIO-

30 grams protein
25 grams carbs
7 grams fat or less

6 meals a day.

Pick a food from each group, make six small meals a day, and eat every 2 hours. A protein shake, or even a protein bar is considered a meal, so don't worry. You will eat six times a day.

EAT AS SOON AS YOU GET UP AND DON"T EAT BEFORE BED!
This will increase your bodys efficiency in order to burn of more calories. 3 hours before bed, max.

Even if you don't exercise, eating this way will help you SIGNIFICANTLY LOOSE WEIGHT!!!

Free condiment chart.
Mix these herbs, spices, and condiments up with your meals, all with almost no calories, and alot of vitamins.

ALMOST NO CALORIES AND MANY VITAMINS, EAT THESE!!!!!:

Salsa, all of the herbs, oregano, parsley, thyme, all of that stuff. Pepper. Mustard, ketchup, fat free mayo!!!! relish, vinegar, pickles, sauerkraut, horse radish, oh, ummm, radishes... I know they belong in the vegetable section, I forgot about them!
Soya Sauce, FAT FREE salad dressings. Fat free everything!!!!!

Well, just follow that for now, and I'll be back in a few days to see if we can get started on walking on the treadmill.

Steven

PICKLES HAVE NO CALORIES!!!! 0!

The Battle Begins

Hi there. I'm new. Like I mean, really new. I just thought writing a blog would provide some entertainment to some people who have the same interests and the same sense of humour as me!

I just started on my "weight loss" book. Feel free to read the introduction below and tell me what you think.
Thanks in Advance!!

Congratulations! You’re on your way to a great start! What I mean by that is, you picked up this book and are seriously considering changing your lifestyle. Obviously you’re not happy with the weight you’ve gained, or the weight that you have carried around for awhile now. Fear not, I was there once myself, just an ordinary man with a goal. You know what my goal was? To get this freaking weight off of me by the only tried and tested method that I knew. Diet and exercise.

“Whoa! Hold on!” you’re thinking. “Diet?” I don’t really like to use the term diet. It’s more of a lifestyle than a diet. It’s basically just making minor changes at first, then progressing slowly. This is by far the best way. If you do little bits at a time, don’t cheat, and stick to your goal, you’ll start to see results, and it will make you WANT to do more, and the more you do, the more results you will see, and the more results you see, the more time you want to invest on seeing more results. See what I’m getting at?

We’re going to start off by talking about nutrition, how the body works and ways to adjust your body so it burns off all of the food you eat, in addition to burning off body fat, while keeping muscle. You see, muscle burns fat, even in your sleep! That’s later on though. We want to start off slow and easy so I don’t bore you or scare you away. Trust me, you will love the way you will look. Your going to notice an increase in energy within a week. You're going to be more alert. Smarter. (really, by just eating all the right foods) Happier. The more you diet and exercise, the more endorphins you release. These are natural chemicals in the brain that are released during cardio vascular exercise. The more endorphins you release, the more you want to exercise. Get it? It’s all very basic. Generally, once you start exercising and seeing results, this motivates you to exercise more. And you exercise more, and the more results you see. I know I sound like I’m repeating myself, but this is the way it is. YOUR RESULTS ARE YOUR MOTIVATION.

I’m here to jump start you into your initial motivation and guide you along the way as you see great results, with just a few changes to start. So relax for now, but not to long though, have a read and then let’s get going!

Your friend,
Steveo!!

more to come if anyone is interested..............

NO FAST FOOD HERE... PLZ.....