| Note to Self... |
| Get A Grip!!! |
| 1) SERIOUSLY... It is a matter of numbers, first of all. I highly recommend you make yourself a free account on www.fitday.com and add inn the foods you are REALLY eating and get a realistic look at the amount of food, and quality of food you are taking in. Ideally, NO MORE THAN 20% Fat (although you do need a little fat to properly metabolize all foods) 10%-20% is realistic. A little hard at first, but realistic. Of course, I am getting the cart before the horse a little. Although I think just loading your foods in to Fitday for a day or two will properly prepare you for the reality of what comes next... 2) Where Are You? To progress forward, figure out where you are starting at. A) Get on the scale B) Get out the tape measure Measure your neck, waist & hips Go to http://www.linear-software.com/online.html Record your your body fat%, lean weight and fat weight C) Go to http://www.linear-software.com/bmr_bmi.html Record your BMI, and your BMR 3) Now What? Your BMR is your Basic Metabolic Rate, which you probably already Know. Multiply that by 80% and that is the actual amount of calories you should be ingesting to cause weight loss. Not more or less... This is ideal because you would only want to eat less if you aren't going to move. But you know you have to move... YOU KNOW YOU HAVE TO MOVE! 4) MOVE IT! I don't care if you walk, bike, swim... Get your heart rate moving a bit, break a sweat, don't try to go all Rocky Balboa on the first day or your won't be able to move for 3 days (which you know already). MOVE that rump no less than 1 hour a day no less than 6 days a week. Seriously, park the car at the back of the grocery store, Wal-Mart, or Employee Parking Lot and WALK. (THAT DOES NOT COUNT TOWARDS YOUR HOUR!) Take the stairs and all that good stuff fat people hate to hear. One hour... I don't care if it is 30 am and 30 pm (although 60 am before breakfast is ideal) (((sends me into a hypoglycemic melt down but not if I slip into my tennis as my feet hit the floor and I put on my clothes on the way out the door))) GET IT DONE! Cardio Cardio and more Cardio... But give yourself the respect of giving yourself one hour a day of hard cardio--just you and your body getting real. Three days a week, pick up a reasonable sized pair of dumbells and work your Biceps, your Triceps, your Pecs, and your Shoulders (3 sets of 12 good efforts with proper posture, please). Three days a week (it does not matter if it is the same day as arms or alternate) do Squats, Lunges and Toe Lifts. I like to do things like push ups (as near as I can do them), crunches, leg lifts, jumping jacks (as near as I can do them) daily--While I watch TV. Yeah, see, here is the thing. If you are fat, you are weak PHYSICALLY. You must move that body and strengthen it. You deserve it. You don't want to live a short, limited, pain and illness filled life!!! 5) Get Real There is nothing good about anything processed... Just watch the movie "Super Size Me" and I will leave it at that. Fresh or Frozen From Fresh Fruits and Vegetables, as much as you want, especially green leafies, and Fresh Lean Meats (NO Prepackaged Processed Lunch Meat), No cans, No "Power Bars," JUST SAY NO!!! No sodas or "flavored waters" or Gatorade. Water is perfect. If you have a water filter at home, even better. What God gave us is PERFECT and all else is not meant for us. You WILL have withdrawls. You will be angry and uncomfortable for a week or two. But give it 30 days of real dedication and you will feel like a million dollars. Also, stay away from potatoes but use Brown and Wild Rices and Non-enriched Pastas or Beans at 1/2 cup 3 times daily for starch or your blood sugar will have trouble adjusting (especially the super obese and super morbid obese who are insulin resistant and diabetic or hypoglycemic) 6) Finally... Give Thanks to God because he made you a perfect, wonderful body that has an amazing ability to heal and thrive on what he has given us. |
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| God Bless You and Your Beloved Family |
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