Phase 1 of the Fast Weight Loss Program
***FOR GUARANTEED RESULTS, DON’T SKIP***
Start a journal to track everything you eat and exercise you do every day.
This is by far the most important phase of the programme. Whenever I find out that someone isn’t reaching their weight loss goals, it’s always because they haven’t been keeping a journal.
We highly recommend that you create a free account on The Daily Plate. Its so easy to use. There’s detailed calorie tracking for every restaurant, grocery store and brand of food out there. Daily Plate allows you to easily track how many calories you’ve burned with a library of over 1,500 activities.
Phase 2
Determine the amount of calories needed to reach the goals of your rapid weight loss program. The Daily Plate has a great tool that adapts to the amount of weight you want to lose per week.
A quick method to determine your calorie needs is multiplying your weight by 7 for very rapid weight loss results, or by 9 for more comfortable long-term weight loss. Do not eat less than 1100 calories.
step 3
Choose an exercise program that best fits your lifestyle. For variety, be sure to mix and match your workouts.
Which position describes you?
1) I am willing to invest one hour in the morning and one hour in the evening to reach the goals of my rapid weight loss program.
2) I can invest 10 minutes multiple times a day.
3) I hate traditional exercise programs and machines and am looking for alternatives.
It doesn’t matter which of the above positions best describes you. Have a program that will fit your life and help you achieve your goals rapid weight loss program Target.
step 4
Go grocery shopping for weight loss foods and purge the pantry of diet-busting foods. Make sure you eat in moderation a couple of times a week. Just be sure to track it on the Daily Plate or other journal.
step 5
Pick up a few pieces of exercise equipment to help you reach your goals. Here you do not need to spend much money. Some people have found that old paint cans are effective for adding resistance.
In my case, I prefer to work with my two-year-old daughter in place of a boring dumbbell. She’s so much more fun, and she motivates me to push myself more than any other personal trainer.
step 6
Buy a heart rate monitor that tracks the calories you burn during exercise. Lack of either of these is the number 2 reason people aren’t reaching their weight loss goals. You can find one at Walmart for under $40.
Often I hear stories of how people believed they were exercising at 70% of their maximum heart rate, but were instead only working at 50%.
Many people underestimate how many calories they are burning. These simple tools can help you track exactly how many calories you’re burning.
step 7
Eat small meals every 3 to 4 hours to increase your metabolism and reduce your appetite.
The rapid weight loss program advises you to eat…
1 serving of lean protein
1 serving of complex carbohydrates
1 serving of fruits and vegetables
1 cup green tea or water
… with each meal. If you want, you can also eat extra amount of vegetables in your meal.
step 8
Start your exercise program. Focus on breathing properly during exercise and don’t hold your breath. Take it tough with your cardio exercises, but take it easy the first month of lifting weights or your own body weight. The only way you will be successful is to start. Start your transformation now.
Source by Jamie Harris
