Ideal Weight Chart

Excellence is a Habit: Meal and Diet Plan

Benefits of Losing Fat (Weight)

Lose 10 pounds by eating

Eat Your Heart Out and Lose 7 Pounds in 1 Week!

Excited to Workout through the pain

The Secret To Fitness

There is a small minority of people who consistently reach an even exceed their health and fitness goals.

These successful people have a few things in common, they:

• Enjoy a high level of fitness... enabling them to do many things well
• Exemplify health... and live a higher quality of life
• Set the standard for an attractive body... making them the envy of others

Of course you want to be a part of this physically fit successful group!

Can anyone join this small group? Yes!

Do you have to be "genetically gifted"? No, not at all!

When can you get started? Right now!

When we see people with the physical skills, vigor and beauty we wish we could have, we think...

• "They know something I don't know."
• "They are keeping the best for themselves."
• "If only they let me in on their secret, I could succeed too!"

Some people believe there is a secret of fitness success... and they would be right!

I'm going to tell you the secret of fitness success that will allow all of your past failures to make sense and the "answer" you have been looking for will be revealed right before your eyes!

I'm going to let you in on the secret, but be warned, secrets are often hidden in plain sight. People don't always see them because they are so obvious, or refuse to see them because they want to believe something else.

People are exposed to the "secret" to fitness success every day... but miss it, or purposely avoid acknowledging the truth.

When someone "in the know" reveals the secret, most people say... "I knew that, it is just common sense".

Unfortunately, when people say "I knew that", what they really mean to say is "I should have known that".

The Secret Of Fitness Success

Those that succeed in obtaining a high level of fitness, improving health and developing an attractive physique all have one thing in common: they consciously realize and understand the secret of fitness success.

No one becomes the best they can be without it, no one!

Here is the secret of fitness success is:

You, and only you, are responsible for your fitness success!

• Genetics are not responsible...
• Secret exercises are not responsible...
• Gym memberships are not responsible...
• Magic diets are not responsible...
• The latest machines are not responsible...
• Personal trainers are not responsible...

You, and only you, are responsible for your fitness success!

You have the power to successfully increase your fitness level, improve health and create your best body, right now, this very second!

All you have to do is access that power by...

• wanting fitness success...
• learning how to obtain it...
• applying what you learn...

... and not stopping the wanting, learning and applying process until you succeed!

Every successful person before you has followed this pattern... and if you follow it, you will be successful too!

Flat Belly Eating Plan

It sounds almost too good to be true, but did you know that there are foods that you can eat to help you get and maintain a flat, smooth belly. These foods can help you melt that fat away from your middle! 

There are five categories of foods that help you have a flat belly:

• Avocado
• Nuts and Seeds
• Healthy Oils
• Olives
• Dark Chocolate (Yay, Chocolate!)

These foods all contain fiber to rid you of belly bloat, antioxidants, and protein, all of which encourage a properly functioning metabolism.

Breakfast

Bagel Thin Topped with Peanut Butter and Fruit
1 Thomas' 100% Whole Wheat Bagel Thin
2 Tbsp natural peanut butter
1 medium banana, sliced
4 strawberries, sliced*

*Strawberries contain a phytochemical that may increase the production of leptin, a hunger-suppressing hormone, and adiponectin, a hormone that accelerates fat burning and may fight diabetes.

Total: 430 calories

Snack

1 Small Apple, sliced

1/2 Cup Non-Fat Plain Yogurt sprinkled with 1/4 Teaspoon sprinkled cinnamon

Total: 148 Calories

See More Of The Flat Belly Diet

Motivation

This is so true. Just remember that you can get up, you can do it! You just have to start instead of saying you want to start. You'll be surprised how easy it is to start exercising and losing weight and feeling great!

Running To Lose Weight

Running To Lose Weight

6 Essential Tips to Increase Fat Loss

The running:

There are several ways you can run to lose weight:

• Run at a constant pace for a set amount of time
• Interval training – where you do bursts of higher intensity

Both of these will be discussed in more depth further down the page.

To get the best results out of your running you need to work in your optimum training zone. We can do this by using your heart rate. To find your Maximum Heart Rate (MHR) you do the following:

220 – your age = your MHR

Once you have your MHR you can then work out what your heart rate you should be when exercising, you should be looking to exercise at between 70-85% of your MHR.

MHR x % intensity = target heart rate.

Running at a constant pace

This is self explanatory, you will run at the same pace for approx 40-60mins per running session. The duration you run for will depend on your current fitness level, if you are just beginning to exercise then start out at 20mins and then you can increase your time as you become fitter, this could be done by increasing your time by 1 min each time you exercise until you are able to jog/ run for 45-60mins in total. You should be working at approx 60% of your MHR if you are just starting to exercise and then as your fitness increases you can increase the % until you are exercising between 70-85% of your MHR. Exercise 3-5 times per week.

Interval Training

Interval training is where there are bursts of high intensity work between reduced intensity work. For example:

8-10min warm up – low intensity
1min moderate intensity
1min high intensity
1 min moderate intensity
1 min high intensity etc continuing for the desired time of the work out.
10 min cool down

The ratios can be changed so you could do 1min reduced 30 second high intensity etc. When talking high intensity you would be looking at exercising at 85% of your MHR.

If you do not use a heart rate monitor

Knowing the intensity to work out when you don’t use a heart rate monitor.
You do not need to use a heart rate monitor to know when you are working out at different intensities, you will be able to feel it. If you can have a conversation with someone easily and breathing normally then you are working at a low intensity, high intensity would be when you are working as hard as you can this will feel between a hard and very hard pace. So moderate intesity is in between low and high intensity, you will be finding the pace somewhat hard but you feel ok and can keep going at the same pace.  Once you start jogging and running you will find it easy to tell what you feel is moderate intensity and high intesnsity.

Your Heart

If you have any heart issues please get advice from your Doctor first before starting any kind of exercise programme.

If you are taking heart medication you will not be able to rely on using a heart rate monitor when exercising as the medication will affect how your heart rate works so speak with your Doctors first before starting an exercise programme.

Too much running

Remember to take rest days each week as your body needs to recover. There is another issue that isn’t often discussed and that is if you only do cardio exercise and no resistance training then you are at risk of not only burning off fat but also losing lean muscle. If you lose lean muscle your metabolism slows down. Depending on how you want to look physically there is also a chance you will look slim but have very little muscle tone so all your hard work will have made you lose weight but you wont have a firm toned body. To prevent this happening you should include resistance training in your exercise programme.

Resistance training will even help you lose weight, this is because the more muscle you have the better your body burns calories, more muscle increases your metabolism so you will be burning calories when you are not working out. You will also be firming and toning your muscles up which will make you look great.

Don’t worry about “bulking up” by doing resistance training, this is very hard for women to actually do due to having only a small amount of testosterone. It takes guys quite a bit of time to get bigger muscles and they have a much higher amount of testosterone so don’t think you will lift a few weights and suddenly look big and muscley because it just won‘t happen.

Don’t be afraid of using heavy weights either, if you are doing 3 sets of 12 reps then the weight you choose needs to be heavy enough that you can only do 12 reps and no more without losing form, if you can do more reps then use a heavier weight.

Don’t use the scales as a judge of how much weight you have lost because by doing resistance training and increasing your muscle mass you may not see much difference. This is because muscle is more dense than fat and so when you gain muscle it will take up less room than fat but would end up weighing more

Love This - Great Fitness Motivation

May Muscles!

This is a great work out plan to help get you fit and gain muscle in May. It's never to late to start!

16 Healthiest Foods

This is a great thing to print out and put on your fridge or keep with you when grocery shopping. Try to fill your diet with these healthy foods and you will loose weight and feel great!