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1. 1 On February 14th, 2013, James C-S said:

   Exercise is great for fitness and toning up, but not good for weight loss unless you control your diet in some way. Otherwise exercise will make you hungry, you’ll eat more, and you’re likely to gain weight.

   The best way to lose weight is to also control your diet. So really the exercise is almost irrelevant to losing weight.

   You should eat plenty of non-starchy vegetables – green beans, broccoli, brussel sprouts, cucumbers, lettuce, cauliflower, asparagus, carrots, kale, etc. Ten plus serves per day.

   You should also eat adequate protein and good fats – grass fed meat, fish, eggs, cheeses, nuts & seeds.

   You should NOT eat any sugars or starchy foods – potatoes, rice, bread, wheat, flour, pasta, etc. This is a totally DO NOT EAT.

   You can slip in fruit occasionally, but no more than one per day.

   If you can do this diet you can eat as much of it as you want. You’re very unlikely to be able to eat too many calories. You will have an abundance of nutrients. And you will feel full and you will lose weight (fat) in the fastest way possible. Exercise is recommended but it is optional.

   posted on February 14th, 2013 at 11:58 am

2. 2 On February 14th, 2013, ny said:

   Gym Routine for Toning Up & Weight Loss

   Working out at the gym can improve your fitness level, develop muscle
   tone and help you lose weight if follow a plan. Outline your course of
   action to include the five components of a balanced fitness routine
   and your time will be well spent.

   The Five Components
   The five components to a balanced routine include cardiovascular
   endurance, strength training, flexibility, core-strengthening and
   balance. You do not need to incorporate all five elements into your
   training every time you workout, but you will want to make sure they
   have been included during the course of several days. You should
   include cardiovascular workouts three to five times per week and
   strength training twice a week, that is a good schedule to start with.

   Monday, Wednesday, Friday: Cardio
   On these three days, you will want to use a cardio machine at your
   gym. A good choice for beginner through advanced-level fitness is the
   elliptical machine. Other options are the stationary bikes,
   stair-steppers and treadmills. Your cardiovascular workout will last
   for 20 minutes. Start out going at about 50 percent of the maximum
   exertion you are capable of — or level five out of 10. Stay at this
   moderate level for two minutes, then increase either your speed,
   resistance or incline to make your exertion more difficult, or level
   six for one minute. Continue increasing your level of difficulty for
   one minute intervals until you reach 90 percent of your maximum, then
   return back to level six for one minute. When you are on your last
   interval cycle, or when you hit 19 minutes, give 100 percent effort
   for one minute. Then take it down to a level four for your last
   minute. You will want to stay at this lower exertion level long enough
   to return to as close to your normal breathing as possible before
   ending your cardio workout.

   Monday, Wednesday, Friday: Resistance
   You want to make sure to include all of you major muscle groups over
   the course of the week if you do not include them all daily. The major
   groups are back, chest, legs, abdominal, biceps, triceps and
   shoulders. Remember to work opposing muscle groups such as chest and
   back. If there is a chance you might miss a day, try to include all
   the major groups each time you workout. Also, alternate between using
   free-weights and machines for even greater variety and faster results.
   Do three sets of weight-bearing exercises per muscle group. The first
   set should be heavy, but comfortable. For you that might be a bicep
   curl that weighs 10 lbs.; do 12 repetitions. The second set should be
   heavier than the first so try 12 lbs.; do 10 repetitions. The third
   set should be your heaviest and it should be difficult to finish; do
   eight reps.

   Tuesday and Thursday
   Some trainers will tell you that interval training burns the most
   calories and others will tell you hard and fast cardio is the best
   training to lose weight. Do both and you wont have to worry. Pick your
   machine; you will want to work out at an exertion level around
   75-percent of your maximum ability for a solid 40 to 45 minutes with a
   five minute cool down at about a level five out of 10. These are good
   days to do abdominal exercises if you did not have time on your
   interval days. Use a stability ball to do 25 crunches, four times, for
   instance. Spend at least 10 minutes after your workout stretching.

   Saturday and Sunday
   Take Saturday to enjoy an activity with your family or to have fun.
   Make it something where you will get your heart-rate up, but you might
   not consider it a workout. Consider roller-skating, dog-walking or
   bicycling. And on Sunday, let your body rest. Your body needs a day to
   recuperate so that you can continue your fast-track towards meeting
   your fitness goals.
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   posted on February 14th, 2013 at 12:48 pm

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