There are three major areas of all legitimate exercise / weight loss programs.
Your Diet, Exercise Program, and Calorie Intake.
  So why can't you lose that extra weight and continue to keep it off?

If you don't feel good you won't be able to exercise correctly so let's start with our eating choices first.

I've been keeping up with many of the people who I've helped get their weight back on track but of all that were doing good, only the ones who were able to lower their calorie intake showed a consistant weight loss.

But what happens when you aren't able eat right all the time? Why isn't there something that addresses this issue?


Well, now there is!   Another group of people are keeping the weight off!

There is a new company with a product called Core 4  that targets abdominal obesity (belly fat) with a combination of 4 natural components and NO side effects


What if I told you that one of the components was an FDA approved, patent pending, tastless food sprinkle that eliminates up to 25% of the calories you eat, could you get excited. You could now eat what you already do and still cut your calories up to 25%.       SHOW ME!

This is a scientifically formulated system using something called nutrient fusion. All the ingredients are put together to work synergistically to get rid of fat in the abdomen.

To learn more about this incredible abdominal weight loss system, follow this link!   TELL ME MORE!!!!!  Then click on learn more


I have also hand picked three ebooks that should help all those who just need a little push in the right direction.

Click on the images and I think you will agree these will give you the nutritional choices you need for sustained health.

Super Foods

  Read on and discover how simple a diet and exercise program can be. I am going to cover the three basic stages of weight gain.
 
1.  Getting overweight
2.  Moderately overweight
3.  Very overweight

Just as "one size fits all" doesn't work with clothes, one exercise routine doesn't work for all.

 

The three exercises I want to discuss are power walking, Tony Little Gazelle, and the cross trainer bicycle combined with a diet plan. Jogging, running, or high pace aerobics are not good exercises for anyone who is just beginning especially overweight people. In fact, all impact exercises should be avoided. They will put unnecessary strain on the joints and the internal organs. 

The reasons these exercises and diet plan will work for you;
 
#1    they involve fluid motion, which is easier to sustain and easy on the joints
#2    they get your heart rate up quicker which increases the metabolism and weight loss
#3    you get a better overall workout
#4    proper nutrition aids weight loss

In order to lose weight, you have to burn more calories than you eat. The quickest way to burn calories and lose weight is to increase your metabolism. You also need to monitor your heart rate while exercising to get to your peak fat burning rate.

When I exercise, I use a digital readout to tell me when I am at my peak fat burning level.

 
This is the monitor on my cross trainer. The red numbers are heart beats per minute and age is across the bottom. As you can see for a 55 year old, my peak heart rate fat burn would be 110 beats per minute, for max fat burn 125, and aerobics would be 140. If I were to maintain a  heart beat rate of 125 beats per minute for 30 minutes, I would burn around 375 calories. (that is a fairly aggressive pace)

Let's see how my diet can help me lose weight. As a sample diet, this is what I could eat.

4 ozs. of sirloin steak, 1/2 can spinach, a small side salad with no salad dressing and of course a glass of filtered water;   are you ready? 302 calories. 

If I would have had this for lunch and exercised 2 hours later, I would have created a negative caloric value of 73 meaning I lost weight. So for every 10 minutes of exercise there after, I could burn an additional 125 calories which translates directly to weight loss. I am currently up to 1 hour and I burn about 715 calories. ( I don't recommend you try to get to this level in less than one month.)

For the average adult having an average lifestyle, you require about 2000 calories a day to maintain your current weight. That would divide into around 635 calories per meal, 3 times a day.  So for the above diet, I could eat that amount twice a day and burn it all off in one exercise session. The rest of the days activities would burn another 1500 calories.
Lets see how that adds up!

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Breakfast,   350 calories;   lunch,  500 calories;  supper,  650 calories

Total calorie intake for the day- 1500

---

Normal days activities;  2000 calories;   1 hour fat burn exercise ( not max fat burn! ) 500 calories

Total calorie burn for the day;    2500 calories        

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2500 calorie burn minus 1500 calorie intake = 1000 calorie loss!

so the negative caloric change= 1000      This is losing weight!!!

 I could possibly average around 800 negative caloric change everyday just from power walking alone. Not bad!!!!



So calorie for calorie, you can see that the benefits of eating healthy will allow you to actually eat larger portions of low calorie, highly nutritious food and still lose weight. My taste tempting grilled meat recipes will help your basic meal plan. Add your favorite healthy veggies, fill in the day with some healthy fruit, and your day is complete.

So go to the drug store and get you a heart rate monitor, cheaper is better.

Lets get started!!!!

The one exercise you can do for free is power walk.   I have already told you what to do, now just find a place.  Remember, only walk fast enough to get your heart rate to your fat burn level. Use the chart above. Parks, school tracks, gyms, and malls are all excellent places to walk. If you don't have access to these places and you aren't sure of your safety, You may need to purchase one of the next two trainers.


The cross trainer bicycle is great for me because I can sit as I exercise. (HMMMM I just noticed that I'm not as handsom as I thought I was! Yeah, That's me!)  I have had 6 knee operations so this and swimming are both good low impact exercises. I can even cook supper when I exercise. The monitor keeps track of my time and calories even if I quit for 5 minutes.  This is really great for busy parents with little ones who need attention. Jump off, take care of what needs tending to, and back on, the results will be the same.

 I don't recommend you go for more than 20 minutes every other day for the first 2 weeks until you get used to it. After that you could increase by 10 minutes a week. You will also see better results if you skip every other day in the beginning. You don't want to deplete yourself.

The Tony Little Gazelle is my wife's favorite. (Yeah that's her.  SIGH!)   She has the tape that goes with it but she also likes to watch TV as she exercises. The model she has comes with the heart rate monitor in the handles and like the cross trainer it comes with a full readout of your progress.
The cross trainer and the Tony Little Gazelle with my diet plan can both help you power burn as much as 800 calories after conditioning yourself for a longer workout. Make sure you check with your doctor before starting any exercise or diet plan.

I told you about eating and exercising, now lets talk about accountability. This is the part most people really struggle with. Unless there is something that lights a passion in you to keep you going, you will most likely quit before you see any significant progress.

Accountability

One of the best ways to get and stay on track is with someone who you can identify with. Someone who has walked in your steps. When you have questions who can you talk to? Someone who can't stay on a diet and is having the same struggles. NOT A GOOD IDEA. Misery loves company. You want to hear how someone has gone before you and conquered this problem in their life.

I'd like to introduce you to an expert in this field. Her name is Kelly Bliss. She has an amazing story to tell. If you want to finally get the last piece of the puzzle to solve your desire to lose weight, please, just check out what she has to offer. Looking is always free. After you go to her site, click on the top of the page and listen to her testimony.

So there you have it. Three great exercises, how to burn fat, and how to eat for losing weight. Again if you are having trouble staying with a program, you should have a lifestyle coach with online chat. That could be just the thing to help you stay on course.

If you need help with that eating plan, the more dark green veggies you eat the better. I am currently compiling a list of excellent food choices to help you eat correctly. The Mike Murphy Diet Plan. If you like tons of salad you might find this e-book for 365 salads helpful.

I have hand picked some other great healthy eating cookbooks that will have you eating your way to total fitness.

If you just can't get your metabolism up for your peak fat burn, your diet may need some tweaking.

If you have a specific question, Please contact me and I will share what I know. Exercises for overweight people who haven't been exercising regularly should be cleared with a health professional.

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None of my suggestions should be used as health advice. These are all suggestions I have been able to find on the web and from my personal experience.