Workout A:
Pull ups 3 sets of 6
Push ups 3 sets of 8
Dips 3 sets of 8
Hanging leg raises 3 sets of 8
Back raises 3 sets of 8
30-45 minutes of cardio

Rest day

Workout B:
Chin ups 3 sets of 6
Sit ups 3 sets of 8
Free squats 3 sets of 8
Hanging knee raises 3 sets of 8
Back raises 3 sets of 8
30-45 minutes of cardio

Rest day

Workout C:
Pull ups 3 sets of 6
Flutter kicks 3 sets of 8 (every time your left foot comes down, that’s a rep)
Dips 3 sets of 8
Hanging knee raise crossovers 3 sets of 8
Back raises 3 sets of 8
30-45 minutes of cardio

Rest day
Rest day

Try and add 1 rep a week. And make sure you’re eating enough to give yourself the energy you need. You should be consuming somewhere in the neighborhood of 1750 to 2750 calories a day.

You can feel free to email me with any questions or comments.

HEALTHY EATING -
*100% whole wheat bread instead of white
*Plenty of vegetables, fruits, grains, dairy, etc
*No late eating – like no food after 8 or 9:00pm. Of course if you are starving though, don’t starve yourself. We all get hungry late at night every once in a while. Just have something small, like a yogurt – not a bag of chips.
*Drinking lots of water.
*Drinking lots of fluids in general – most of the time when we think we are hungry, we are actually thirsty.
*No sweets unless they are approved for your diet (ex. Weight Watchers, Jenny Craig)
*Eat a healthy breakfast. Eating breakfast helps you to focus, is delicious, and can help you to lose weight. "Researchers from the National Weight Control Registry, a database of more than 3,000 people who have lost at least 60 pounds and kept it off for an average of 6 years, found that eating breakfast every day was a weight control strategy for 78% of the people in the registry. People who kept off weight long-term also reported eating a low-fat diet and exercising for an hour or more each day." http://www.mrbreakfast.com/article.asp?a… If you’re not a big breakfast person, you can just have a yogurt or whole wheat toast with organic peanut butter.
*Do not starve yourself. This is probably the worst thing you could do. These types of crash diets "deny yourself of the nutrition your body needs to function, you will ‘crash’, literally, from fatigue and weakness. More than likely you will then ‘crash’ into the pantry and eat everything in sight to satisfy your hunger." Why set yourself up to fail?

FIBER
*Fiber helps you to feel full. Try incorporating products with fiber as a snack, or take about 2 fiber supplements a day. These supplements can be found at vitamin stores (ex. GNC) and now come in yummy flavors.
*Fiber also helps you poop (you should not be having diarrhea though). So really, it gets all of the "crap" (no pun intended) out of your system.

PROTEIN SHAKES
*Protein shakes can help you gain muscle mass and lose weight. Are you a woman? There are some that are designed for a woman’s body at local vitamin stores. This is because a woman’s body can only gain so much muscle, while a man’s body can gain a lot more. They come in sweet flavors, so they can crave your sweet tooth, and can be combined with water before or after a workout. These are not cleanses – they will not "clean out" your body. Just help enhance your workout and metabolism. But of course, you also need to do some type of workout for this to be effective.

Of course every body is different. What works for me may not work for others. Also, do not push your body – if it is telling your something, listen.

Keeping a food journal really does help. It will give you a much better sense of how much you are eating, and when, and why.

Make a few additional small changes – walk everywhere, always use stairs instead of elevators, walk on escalators, get up and move around at least once an hour if your work or your life in general is sedentary, walk every day, use a pedometer. Walking 10,000 steps a day is a really good idea. Build up to a long brisk walk everyday, or most days. Be more active and watch less TV and spend less time on the computer. Buy one piece of exercise equipment to have at home and be strict with yourself about using it. Sometimes you can find mini-steppers or exercise bikes at second hand stores and thrift stores for just a few dollars.

Start a weight lifting routine. Join a gym. Possibly you can find one that has someone who specializes in weight lifting programs for beginners. Weight lifting will increase your metabolism as well as improve posture and appearance overall. Even if you can’t get to the gym you can work out at home using things around the house. Invest in a good weight training book. The Dummies series actually has a good one.

In terms of diet, cut out or reduce things like junk food, pop, fat, fast food. Eat more fruits, vegetables, whole grains, lean meat, fish. Particularly if you choose a vegetarian lifestyle include natural peanut butter, hummus, dried fruit and nuts. Pay close attention to getting the nutrients your body needs to be healthy.

Make your portion sizes smaller. Use a smaller plate – in our society we have become accustomed to thinking that we need a large plate of food at every meal, and we don’t. About quarter of your plate of food should be protein and at least half of it should be veggies.

Learn to count calories. At your current weight and activity level, you may possibly need about 2000 calories or more to maintain your current weight. So you will lose weight at a reasonable and healthy rate if you cut back to about 1600 or 1700 calories a day.

Eat small amounts frequently, rather than three large meals. Never skip breakfast. Include some protein in your breakfast. It will help get you through the day.

Drink plenty of water, at least 8 big glasses of water a day, and more if it is very hot, if you sweat a lot, or if you are exercising intensely, and eliminate fruit juices. Fruit juices have too many calories, so get your vitamins from fresh fruit, not the juice. You will begin to see changes in your body.

Vary your routines. Don’t eat the same number of calories every day (vary your calories from 1400 a day to 1900 or 2000 some days), eat a variety of foods, and do different kinds and amounts of exercise. You will lose weight much more efficiently if you mix things up from time to time so that your body doesn’t adjust to any one routine.

An area that many people overlook is getting enough sleep. You are much more likely to overeat or to binge eat if you are tired and not well rested, so get enough sleep.

Check out websites about nutrition, exercise, weight training, etc. Here are a few helpful links.

http://www.nutrawatch.com/
http://www.caloriesperhour.com/
http://www.helpguide.org/life/healthy_eating_diet.htm
http://www.wikihow.com/Lose-Weight-the-Healthy-Way
http://weightloss.about.com/cs/fitness/a/aa011503a.htm
http://www.webmd.com/fitness-exercise/features/no-weight-workout?page=4

For my excersise whe i get back from somewhere i usually walk about a mile (all together) and then drink lots of water when i get back home. When i watch TV i usually jump rope and do some little excersises (like crunches,sit ups, and some yoga tecniques) That helped me lose about 2-3 pounds each week. I weighed 155 now i weight 141 and still going. ^^ Hope that helps

It wasnt hard to keep it off because when i went shopping i wouldn’t buy any junk food. If i did though i’d only buy like one small box or bag for the whole month and made it last.
My mood has also been better because i could talk to some of my friends or write in my journal about the plan i had and they also helped me. I say try to write your thoughts down too about yourself also.

Again i hope it helps ^^

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Knowing the Target maximum Heart Rate (THR) range and fat burning heart rate

Maximum heart rate = 220 – your age. Do not above that number

Your Fat Burning Zone (FBZ) is going to be 50 – 65% of your MHR

If you don’t know your FBZ, it’s useless.

Data shows that 9 out of 10 people exercising in the gym are doing their routines incorrectly

Do not use diet pills

Although most fruit smoothies don’t have any fat, they are VERY high in calories.

A large smoothie can have 500 to 1000 calories. Drink flavored water instead.

Lakukan fatburn dengan benar:

http://www.YouTheSmartBuyer.com/loss-the-weight

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