There comes a time in everyone’s life when you’re looking to improve yourself. If it’s your habits, your lifestyle, or your appearance, we all want to make the best out of our life. When the warmer months start to creep up, everyone wants to improve the way they look in their swimsuit.

Too many times you start working towards this goal when it’s almost too late to really see results. Procrastination is an ongoing problem for the majority of people out there. So why do we wait till the last second to try and get what we really want? Most of the time it’s because we don’t have a plan to reach our goal. I thought I would try and help those out there that don’t have a plan of action. I’ve decided to put together this 8 week program to help you lose those unwanted pounds before it’s too late to fit into that new swimsuit. Get ready to enjoy that new beach body!

Prepare for Hard Work

The toughest part of getting into any exercise routine is actually committing to it. The first week is very important. You have to make sure you get into the habit of eating correctly and exercising. Make a choice right now to work hard and accomplish your goals. You need to make sure you have the motivation to lose weight.

Here are some tips that will help you stay on track toward your goal:

• • • Make a fitness journal.

      • Start writing down everything you do in your exercise routine. One workout routine or exercise may work better for you than someone else. You can learn quicker what works best for you if you see exactly what you’ve done in the past and what results you’ve gotten from it.

• • • Make a nutrition journal

      • This has the same principle reason as the fitness journal. When it comes to getting the perfect body, what you eat will play the deciding factor in the long run. Determine how much food it takes for you to lose weight, maintain your current weight, and also add quality muscle.

    • Take measurements

      • Without measurements you can never really tell if what you’re doing is working. I will talk more about this in the upcoming section.

There are many more things you can do to keep yourself on track, but I like to keep things simple. These 3 things will help motivate you to continue each day. When you start to see good results you will only want to do more. Here are 10 strategies to transform your body.

Measurements

Now is the time to take measurements. You always want to know exactly where you’re at so you can know where to go. You can measure as many parts of your physique as you want, or you can just focus on one or two areas. Here are some common areas I like to keep track of. Anything listed in bold is the important measurements that you need to focus on unless you’re wanting to change certain areas of your body.

• Weight

• Body Fat Percent

• Waist both at belly button and at your belt line

• Chest

• Neck

• Shoulders

• Bicep

• Forearm

• Hips

• Thigh

• Calf

I like to keep track of everything personally, but that’s because I focus a lot on muscle development even when I’m trying to shed my body fat. I know many of you are wondering why I didn’t include weight as a major measurement to pay attention to. Well weight is very important, but many times people get to invested in seeing their weight going down. They don’t realize they may be getting great results with your weight staying the same or even going up. Body fat percentage is the most important number to look at. By dropping body fat percentage, the toned look will begin to show and that is what a beach body is. So keep track of as many measurements as you want, but don’t forget the premise on how to get toned.

Don’t try and measure yourself everyday. These things don’t just all of a sudden happen over night. Your body requires time to adapt to the stress you are putting it through. As a good rule of thumb in a normal exercise routine, measure once every 4-8 weeks. Be sure to keep track of this in one of your journals. For this program, I want you to measure yourself every 2 weeks.

Nutrition

Let’s start to think about what what you’re eating. When it comes to lasting results, nutrition will be very important. From my past experiences with clients and myself, getting the body you want comes 80% from eating right.

After writing in your nutrition journal for 2-3 days, go back and take a look at what your normal day looks like. Focus on things you can eliminate to help decrease your calories. Don’t make it difficult on yourself. What are the unhealthy parts of your current diet? Take out fried trans fat foods, high sugar foods, and anything high in saturated fats. If you’re a numbers person like I am, search the calorie value of each food. You can easily see what you’re getting from the foods you eat. I like to use FitDay.com. It’s a great software tool for creating diets and calculating how many calories you intake. It also provides a free calculator. There are many more calorie calculators out there and many of them are similar. Find one you really like and stick with it.

Here are some easy things to help improve your eating habits:

• • • You should be having 5-6 small meals a day. This will really help increase your metabolism and energy levels. Make sure to pay attention to the portion size of each meal. Don’t eat more than what a small tupperware will hold. Many times I hear complaints that this isn’t possible with your living situation or your work schedule. This is completely untrue. I have been able to eat 6 meals a day with the most hectic work schedules possible. It just takes some planning.

    • Cook your meals in bulk. I cook all my meals on Thursday and Sunday. I keep all my meals in tupperware in the fridge. This makes it very quick to have a meal anytime, anywhere.

    • Increase your intake of fruits and vegetables. The extra fiber will absorb more water in your gut and ease the feeling of hunger.

    • Begin replacing your white foods with whole grain foods. Whole wheat pastas, brown rice, and whole wheat bread are all great choices. Here are a list of healthy foods you can make your meals out of.

    • Have a glass of green tea each morning. The tea will also boost your metabolism for the day. The green tea is also full of great antioxidants to help your overall health.

I know many of us cook for more than just ourselves and you don’t want to hassle our families with a bland diet. All healthy meals can be made delicious with just a little bit of work. There are many great recipes out there to help with this. During this program, I suggest trying to be as strict as possible on yourself so that you can get the best results possible.

Click HERE to get the full Free 8 week Beach Body Boot Camp!

I ran into this a few months back and thought it was just as hilarious then as it is now. This belongs in a porno not a workout regimen.

Do you want free recipes, workouts, meal plans, fitness/nutrition tips, and much more?  Sign up to Go Healthy Fitness’ Free Weekly Newsletter and learn how to transform your body to reach your health goals.

I was flipping through the channels today in one of my rare TV watching sessions and I saw Rachel Ray talking about a new diet thats coming out on the market.  Now like most diets that are out there, I have my doubts especially when its called the 400 calorie fix.  I mean come on guys, 400 calories?  That’s a little extreme. 

I definitely wanted to hear more about what this miracle cure will do for those wanting to shed the upcoming holiday weight.  So I watched the 15 minute clip and did some investigating.  Here is what the 400 calorie diet is about as far as I can find.

The book is written by Liz Vaccariello who is already a best selling author for Flat Belly Diet! .  The 400 Calorie Fix is all about your portion sizes and calorie control of your meals.  Pretty much, this is exactly what needs to be done to lose weight.  So far so good.  The main premise is that you can eat anything, anywhere…as long as you eat 4 meals every day consisting of 380-400 calories.  At this point, I start to get more skeptical.  It started so good.

When I say, the book says you can eat anything…I mean anything.  It even mentions a McDonald’s ice cream cone as a decent meal.  Yes, the ice cream has a good amount of protein and will give you the 400 calories you are looking for, I would have to say there are better choices out there.  One thing I don’t see mentioned in any reviews or articles about the book is the fact that her suggestions d0n’t account for the increased amount of sodium, sugar, and bad fats that you would be getting by eating anything you want under 400 calories. 

This diet also doesn’t think about everyone’s requirements are different.  Its not safe for some people to eat only 1200-1600 calories a day.  I would look like a frail old man if I only ate that many calories.  Diets need to be based on age, acitivity level, height, etc.   Eating only 1600 calories may not be enough to fuel some people, while for others it may be low enough that even a daily walk would be sufficient exercise to still lose weight.

I did like a few things about the book that I’ve found though.  It teaches you simple things that you can do to improve your eating habits.  Just small things like catching hidden ingredients that will make your calories too high.  They talk about taking bread out of your diet, which is ok as long as you are careful.  I don’t suggest cutting carbs but cutting breads is ok.  I liked that they help you determine portion sizes by just eye balling it…ever since I learned how to do that, it has helped tremendously.

Now don’t get me wrong, eating 400 calorie/meals a day is going to have a huge effect on your weight.  The first 5-10 pounds will fly off mostly because its water weight.  After that, more than likely, you are going to see your muscle dwindle along with your body going into starvation mode.  While in starvation mode, your body will store more long term fuel.  And what do we use as long term fuel?  That’s right, fat.  So yes, I believe you can lose some major weight  from this diet, but is it going ot be healthy…doubt it! 

The book hasn’t been released yet so I haven’t actually gotten a chance to read it.  My warnings may be too soon and the title could just be an eye catcher, but I’ve already pre-ordered the book and will give a final review once I receive in a couple weeks.  The book is available January 4, 2010.  It includes a 2-week slim plan, over 400 recipes with a nutrition-rating system, and special menus for low-carb, low-sodium, and high-fibre diets.

Don’t fall into the fad diet march.  If you want to really lose the weight before or after the holidays, do it the right way.

Raise your hand if you think your fat….my hands up, is yours?  if you have come to this article, you must have some problem with your current weight or maybe you are just wanting to learn some new things on how to get skinny fast.  Well let’s be honest with ourselves, losing weight fast isn’t always the best, healthiest, or long lasting way of doing things.  There are lots of things you can do right now to help lose your problem areas quicker though.

In this article, I want to share 10 tips to help you lose those unwanted pounds.  We all have areas of our body we feel we could improve.  It’s human nature to be unhappy with our appearance.  Try out these 10 tips and maybe you can increase the rate you lose the weight:

6.  It’s a mind game.

This is a problem I see in a lot of people I train.  Don’t let your problem areas and depression over your current weight bring you down.  Use this as fuel to motivate you towards your goal.  Achieving the things you want in life will come from a positive attitude and the acknowledgement that you can have what you want.  You have to know you can reach your goals, no matter if it’s to lose 10 pounds or make a million dollars.  I know it sounds like a stupid tip to lose weight, but when you are depressed your body reacts very poorly for fat loss. 

5.  Do more than what your doing now.

Well if you’re not currently losing weight, you’re doing something wrong.  It may be something big or it may be something small.  Take a look at what your currently doing with your exercise and diet.  If you haven’t started exercising, there’s your first problem.  You need to do more activity than your body requires to maintain its weight.  It’s a pretty simple concept that once you understand it, will be the main factor on how to get skinny fast.

4.  Make a plan of attack

Don’t go into a weight loss program blindly, or any fitness program for that matter.  Plan what exercises and diet you want to be using for the next couple months and follow it.  This is the only way you will know what’s going to work for you.

3.  Write everything down

This goes hand and hand with tip number 8.  Keep a fitness and nutrition journal from this day forward.  Even if you make a plan of attack for losing those unwanted pounds, it doesn’t mean it going to be the best plan.  You have to learn how your body reacts to calories, exercises, rep ranges, etc.  If you don’t keep track of what your doing, you will never be able to learn the best approach.  Each exercise plan and diet I have made for myself has improved my results.  Take each plan and learn from it.

2.  DO CARDIO!

I don’t know how many people I have trained that want to lose weight but only lift weights and eat small amounts of food.  If you really want to know how to get skinny fast, then listen to this.  Cardio is a must to get the weight off.  Only 30 minutes every other day will be plenty to start.  This will help shed the pounds so much quicker if you haven’t started cardio already.

1.  Get your diet together.

The number one aspect of transforming our bodies will be what nutrients in.  Diet is one of the most overlooked aspects of losing fat and gaining muscle.  If you are a beginner, you will see great results without changing your eating habits at all.  This is a problem a lot of people have.  You lose your initial 10 pounds but have 10 more to go.  Without optimizing your diet, you are going to have a hard time reaching your goals.

So now you know a few tips on how to get skinny fast.  Go out and use them today.  If you still are struggling with your weight and want a plan laid out for you, sign up for Go Healthy Fitness’ FREE Weekly Newsletter and you will get a free diet and workout plan that can be used to scale for either gaining muscle or losing fat.

It’s just so frustrating sometimes.  For the past 6 months, I have been about as lazy as you can possibly be.  There has been 1 workout that lasted around 20 minutes in this time period.  Now if you don’t know me, you wouldn’t know that this is ludacris.  I am not one to not be eating healthy and dong what I can to better my health.

This past weekend, i finally got back on the ball.  Not physically but mentally, which isn’t great but it’s a start.  I like to plan ahead of time so that I can stay on track a little better.  I was going to go through my whole workout and diet plan in a post but I decided to start a little video journal.  I will post this later on once I have some good content. 

After getting everything ready to go for my new workout plan for the 8-12 weeks, I went and got a new gym membership at the local YMCA.  I even got a pretty decent first day workout in to help get all the soreness out.  Well monday afternoon, I get a call from my boss letting me know I have a plane ticket awaiting me which leaves in the next 3 hours.  So once again, I am having to go out of town unannounced with little time to prepare.

This is a common occurance in my line of work and Im usually travelling 75% of the time I’ve noticed.  I know there are a lot of other travellers out there that are probably having the same problem I am…what the hell do I do with my workout plan when Im somewhere new everyday?  Trust me I know your pain.  I will be making up a few more vacation or away from home workout plans to help all those in need.  I meant to bring my video camera to do some video lessons, but I was in such a rush, I left it at home. 

I think the hardest part of keeping healthy on the road is your meal plans.  Its tough to eat healthy when your only choices are take out and fast food.  I will also try and touch on that in future articles as well. 

And if you haven’t noticed as well, I have added Guest Posts and Daily Thoughts which will keep the content coming at a little more rapid pace instead of me just adding informative articles on my own…its gets a little boring sometimes haha. 

Enjoy Go Healthy Fitness and please feel free to leave me a comment below, ask me a question, or join me at Facebook/Twitter for more fitness talk.

Here’s another guest post from Curley.  Keep em coming guys =).

It is commonplace to see articles on the internet and in magazines regarding the fat burning effects of aerobic exercise.  Regarded as the only way to burn fat, we will explore aerobic exercise and the reason many believe (or are willing to believe) this, as well as other means of losing body fat.

Why does this belief exist?

The word “aerobic” means “with oxygen”. During aerobic exercise, the muscles have already depleted adenosine triphosphate (ATP), which is the energy source responsible for human movement (ATP/CP pathway), and has surpassed the glycolytic pathway (when glucose is broken down to produce energy). Finally, energy is produced with oxygen and lactic acid (a byproduct of glucose/glycogen) to resynthesize glycogen to produce energy. This is used when activities last beyond two minutes at a pace that allows enough time for beta-oxidation, the process of fat being broken down. This oxidative pathway is the only energy pathway that burns and utilizes fat for energy. For this reason, many consider aerobic exercise the only way to burn fat.

Is this belief valid?

Whether a trainee is at a beginner, intermediate, or advanced level, they can benefit from aerobic training, when incorporated into a workout schedule to achieve fat loss. Although these benefits are proven by experience and science, this belief is not completely valid because it is not the only means for fat loss.

Eat to burn fat.

Eat at least five-six meals per day.

Eating at least five meals a day that contain the proper ratio of macronutrients (1 part fat, 2 parts protein and three parts carbs) will lower your body’s need to store fat, allowing the body to utilize more fat for energy.

Create a caloric deficit.

By burning more calories than the amount consumed, you create a caloric deficit. The body in turn uses fat to make up for the additional calories it needs.

Make sure to get adequate rest.

Although sleep does not burn fat directly, it allows the body to repair damaged muscle and hormonal harmony. This allows the body to perform optimally, making it easier to lose fat.

Conclusion

All that is said in regards to the fat burning effects of aerobic exercise is reputable. Many neglect the major role nutrition play, but what and how you eat can make or break your goals. It is the important for professionals in the fitness industry to share this knowledge to ensure the success of their clients.

Curley Birdsong III

ISSA CFT

Everyday people look at their diets in the view of “How can I lose weight”.  Today I want to think about how we would go about if we wanted to gain fat.  Let’s see if there might be things you do today that you would be doing if you wanted to gain weight.  It might help us eliminate some habits that we don’t think much about.

Take the easy way out.

To gain fat, we want to do as little activity as possible throughout the day.  Everything we intake needs to be stored not used.  So if you have a choice of stairs or elevator…take the elevator.  Fight for that parking spot next to the door instead of walking 30 seconds from the open lot thats farther away.  And of course, no extra curricular activities.

The Healthy Way:

People don’t realize how much small daily activities will help when you want results in fat loss.  Keeping active throughout the day by doing small things like mentioned will help keep your metabolism going all day.  Take the stairs and park far from the door.  Make sure to get 30 minutes of exercise in a day and I don’t include the small daily activites.

Eat anything you like.

So what would my diet be like when learning how to gain fat.  Well thank god it would be my favorite food ever, cheesecake.  I would eat cheesecake every meal.  Cheesecake isn’t the worst food out there.  To gain fat, you can enjoy anything you want anytime you want.  Stick to the fatty foods and high sources of sugar.  Along with gaining fat, lets cross our fingers for diabetes and tooth decay.

The Healthy Way:

I’ve preached it many times now.  A well balanced diet is the way to go.  Your nutrition should be made up of lots of fruits, vegetables, whole wheat products, low GI foods, and healthy fats.  Eat smaller meals throughout the day to keep your metabolism going.  This really helps burn extra calories.

So now you should know how to gain fat.  Hopefully it will help you avoid actually gaining fat.

If you’re really wanting shed those fat pounds, try the free diet plan from Go Healthy Fitness. Learn how you can burn fat and build muscle all at once.

Thank you Curley for this article on Tips for preventing, managing, and resolving diabetes.

Education regarding exercise, proper nutrition, and preventative care are an ever increasing necessity in a society facing afflictions from ailments and disease. Many of these afflictions, such as diabetes, can be prevented, or managed with proper guidance. Our lifestyle choices often play a major role in our overall health and well being.

Diabetes is a condition in which the body does not make, makes too little, or can’t properly utilize insulin (a hormone produced in the pancreas responsible for regulating the level of glucose).  This results in hyperglycemia, or excessive amounts of blood sugar. If not properly managed, diabetes may increase the risk of heart disease, kidney disease, gangrene, hypertension, and stroke.

Some of the symptoms of diabetes are blurred vision, increased hunger, increased thirst, constant fatigue/lethargy, headaches, and frequent urination.

Complications of diabetes

Excessive blood sugar may have a strong negative impact on kidneys and the liver, which may result in kidney disease and liver disease respectively.

Circulatory problems caused by diabetes may result in damage to nerves. Clogging (and “furring up”) of blood vessels may occur if hypertension and high cholesterol exist in the individual. This could result in damage to the heart, legs, brain, and other parts of the body that have large blood vessels.

Types of diabetes

Type I (insulin dependent)

Type I diabetes; also know as juvenile diabetes, is a condition in which the body does not produce insulin, therefore it has to be administered. It is usually diagnosed in children and young adults. Checking glucose levels and knowing when to take insulin is extremely important. Although incurable, proper nutrition and exercise, which we will discuss later, are ways to manage this type.

Type II (insulin non-dependent)

In cases of type II diabetes, the body does not make enough insulin, or it cannot use the insulin properly. It is often diagnosed in overweight adults.  Cases of this type are diagnosed significantly more than type I. living a healthy, active lifestyle may help to prevent this type;  individuals who have developed type II diabetes may be able to reduce, or  alleviate themselves of the disorder altogether by living a healthy lifestyle.

Gestational diabetes

Gestational diabetes occurs in women that are pregnant, and although it usually subsides after giving birth, it may indicate an increased risk of the individual eventually developing type II diabetes if steps to avoid it aren’t taken.

According to the Centers for disease control, diabetes affects approximately 24 million people in the United States (according to the projection conducted in the year 2007).

Weight loss and diabetes

An important aspect of managing diabetes is managing weight. Reducing excess weight and keeping body fat low has been shown to reduce (or, in some cases eliminate) risk associated with the disorder in type II.

The importance of proper nutrition

Carbohydrates

There are three types of carbohydrates; low glycemic (complex, or slow burning carbs), high glycemic (simple, or fast burning carbs), and dietary fiber (indigestible part of vegetation).

Examples of carbohydrate sources to include in a meal plan.

• Oats
• Leafy green vegetables
• Whole grains
• Vegetables such as broccoli, carrots, and green beans
• fruits

Carbohydrate intake should revolve around activity level and consist of low glycemic foods. By spreading carbohydrates out throughout the day, and using activity level to aid in calculating the caloric need for carbs (checking glucose with a glucometer is the primary way), those with diabetes could avoid a rise (hyperglycemia), or fall (hypoglycemia) of blood sugar.

Fats

There are four types of fat; saturated fat, unsaturated fat, trans fat, and cholesterol.

When planning meals, focus should be placed on unsaturated fats. While saturated and trans fats have a negative impact on  blood pressure and cholesterol, healthy, unsaturated fats actually have a tendency to raise HDL’s (good cholesterol)levels.

Keep dietary cholesterol low to avoid raising LDL’s (bad cholesterol)

Examples of fat sources to include in a meal plan.

• Olive oil
• Canola oil
• Nuts/seeds
• Avocados

Protein

Protein is responsible for building muscle and plays a large role in keeping the body in an anabolic (or “building up”) state.

Although intake amounts vary per individual, protein should be consumed with every meal.

Examples of protein sources to include in a meal plan.

• Fish
• Poultry
• Legumes
• nuts

Exercise and diabetes

In addition to potential fat loss, (this could result in healthy blood pressure and cholesterol levels), exercise promotes better cardiovascular and circulatory health. This lowers the risk of diabetic complications.

It’s a good idea to test glucose levels before and after training. This aids in determining dietary needs, as well as the best exercise intensity level.

Proper training

Those with type I diabetes should keep workouts short (20-30 minutes) and of a low to moderate intensity to avoid drastic changes in blood sugar level.

Example exercise routine (type I)

M- 15 minutes of moderate cardio (treadmill), dumbbell press 15 reps x 2 sets, cable pull downs 15 x 2sets, cable fly’s 15 x 1 set

T- 10 minutes low-moderate cardio (treadmill),  leg extensions 15 x 2 sets, leg curls 15 x 2 sets; squats 20 x 1 set, lunges 15 x 1 set calf raises 20 x 2 set

W-20 minutes low intensity cardio (treadmill) bicep curls 10 x2 sets, overhead press 15 x 1 set, forward later raise 10 x 1 set, side lateral raise 10 x 1 set

TH- squats 10 x 2 sets, lat pull downs 15 x3 sets; bent over row 10 x 1 set, dead lift 10 x 1 set,

F- 20 minutes of moderate

SA- off

S- Off

Those with type two may find a longer work out of 45-60 minutes to be more beneficial, it could help them achieve a greater level of fat loss. Excess body fat may have contributed to the disorder, so by lowering their body fat percentage, they may be able to control, or rid themselves of the disease.

Example exercise plan (type II)

M- 15 minutes low intensity cardio, 20 minutes of moderate cardio, 10 minutes low intensity cardio

T-bench press 15 reps x 3 sets; incline bench press 15 x 2 set; decline bench press 15 x 2 set; cable pull downs  15 x 2sets; triceps extensions 10 x 2 sets; cable flies 10 x 2; 10 minutes low intensity cardio

W-15 minutes low intensity cardio, 25 minutes moderate cardio, and 10 minutes low intensity cardio

TH-lat pull downs 10 x 2, overhead press 10 x 2, seated cable row 15 x 2, forward lateral raise 10 x 2, side lateral raise 10×2, bicep curls 10 x 3, preacher curls 10×2, shoulder shrugs 15 x 2

F- Squats 15 x 2, leg extensions (single leg) 10 x2, leg extensions (both legs) 10 x 2, leg curls 10 x 3, calf raises 15 x 3, 10 minutes of low intensity cardio

SA-15 minutes low intensity cardio, 30 minutes moderate cardio, and 15 minutes low intensity cardio

S-off

A full workout plan is determined after performance of these types of plans for 1 week (unless changes are needed sooner).  Heart rate, glucose levels, ability to perform each task, as well as clients exercise preferences will all play a role in writing a suitable workout schedule.

The choices we make play a big part in our overall health; by living a healthy lifestyle, you greatly increase your chances of preventing, managing, or even eliminating diabetes.

Curley A. Birdsong III

(ISSA CFT)

It can be a difficult process to burn fat and build muscle at the same time.  Theoretically you can only be either breaking down or building, not both.  But, if you learn your body well enough, you can develop both these attributes at once.  It takes hard work to get your perfect body.  Don’t ever give up or back down even if the challenge is tough.

Diet is going to play a huge role in whether you are gaining muscle or losing it while you are also trying to lose fat.  You have to learn how much nutrients your body requires.  To do this, you have to just test different diets.  Start at the higher range of calories.

Slowly drop your calories each week and keep your weight recorded.  If you are losing 1 lb. a week, you are eating 500 calories less than what you require to maintain your weight.  You DO NOT want to be losing more than 1-2 pounds per week.  If you start losing more than 2 pounds a week, you start eating away at your muscle.

Once you determine your calorie ranges that are ideal for weight loss at a steady rate, you can start playing around with how you break down your nutrients.  Everyone requires a different amount of carbs, proteins, and fats for ideal fat loss.  My perfect breakdown is 40% proteins, 40% carbs, and 20% fats.

Your exercise will be the second determining factor in whether you are going to gain muscle or just lose fat.  You want to keep your rep range between 6-10.  When you are eating smaller amounts of calories like you are when your losing fat, your workouts will be more draining because you don’t have the energy stores like you would have.  Keep your workouts between 20-35 minutes and do only 1-2 exercises per muscle group.  Overtraining during losing weight will rapidly cause your muscle to be used for energy and that is the last thing you want to do for results.

Cardio is also necessary to lose the right amount of fat.  Don’t over do your cardio but keep it at a steady pace for 30-45 minutes about 2 to 3 times a week.

To really learn your perfect diet breakdown and amount of exercise for the best results, you will want to keep a journal of everything you are doing.  Keep a log book of your measurements.  Keep as many different measurements as you like, but the most important ones to pay attention to are weight and body fat percentage.  With just these two measurements, you can determine the best diet and exercise plan for you.  I also like to pay attention to my waist, chest, and hip measurements to make sure my body shape is how I want it.

Here’s a free 4 day weight lifting routine that will help you develop the results you’re looking for.  You can also find this free diet meal plan for losing fat at Go Healthy Fitness.