Weekly diet tips update

Hello everyone, since I haven't been able to workout since early September due to an injured tendon in my shoulder I've put on some weight. So I will be more attentive to this blog over the next couple months, constantly updating tips and letting you guys know how I'm doing. :) I just want to stress taking multivitamins in the morning, they are extremely beneficial in all-aspects of weight loss and getting fit. Besides giving you energy, they help control your appetite and prevent unnecessary cravings. You can find multivitamins at a CVS, make sure you get plenty Vitamin B2, B6, B12, C, and I always make sure I get vitamin E because it helps keep my skin healthy. So don't forget your daily vitamin! Take it with your breakfast, if you are taking vitamins on an empty stomach make sure your vitamin is iron-free or you'll probably get sharp stomach pains.

A simple guide to cutting fat

Essential Rules

- Workout with weights about 3 times a week.
- Eat at least 1g protein / lb of lean body mass a day. (You don't have to buy overpriced protein, Body Fortress protein is sold at Wal-Mart for 15$ a tub!)
- Eat some fruit, veggies/salad, and some essential fatty acids (EFAs) every day.
- Above that eat whatever you want, preferably a wide variety of foods.
- Adjust your food intake so that the desired rate of weight loss is maintained.

The recommended rate of weight loss depends on your current body fat level. Generally, the higher your bodyfat, the higher the rate of weight loss can potentially be. The best indication for the rate being too high is if you rapidly lose strength in the gym. In this case, increase your intake and go for a smaller rate of weight loss. In general, a rate of about 1-2lbs per week is recommended.

Any cutting method that follows the above rules is close to optimal, any further details will not have significant effect on body composition. If you already have a meal plan, just check if these rules are followed and adjust if not.

Measuring Progress and Adjusting Food Intake

- Weigh yourself once a week, always at the same time (e.g. right after waking up).
- Don't panic if your weight stays the same or even goes up for one or two weeks.
- If your weight does not go down for more than three weeks, slightly reduce calories.
- If your rate of weight loss is above the desired value, slightly increase calories.
- The change in daily calories from those adjustments should not exceed 500 cals.
- After adjustment, stay on the new value for at least three weeks before adjusting again.

If you have never done a cutting diet, it's always better to start with more calories and reduce slowly until the desired rate of weight loss is maintained. If you stay patient, you will not have to adjust very often. With more experience, you will not have to count calories anymore, but as a beginner it is a good idea.

P90X; A high-intensity, fat burning work out

After I lost weight and began toning my muscles. I found that I was too inconsistent with weight training (e.g. one week I could curl 25 pound dumb bells and the next week I could barely do 20). I needed to build my core strength and couldn't do so using  isolated workouts that involved weight. I began using P90X, although it's hard, the results are absolutely worth it. You may download or purchase P90X (legally, of course) at various websites. Start with the cardio workout maybe 1-3 times a week and you will see results!

Remember to check every Wednesday for updates on my initial diet guide post. I will add tips and suggestions to my guide every week.

Weight loss tips

1. Start counting calories. There's 3,500 calories in a pound of fat. That means you need to burn 3,500 calories to lose a pound, or eat 3,500 calories to gain one. Generally, if you are motivated enough to lose weight and you count calories you'll automatically begin selecting lower calorie alternatives.

2. Form a diet, created entirely by you! Please refer to this chart at DietBites.com to figure out how much you should weigh, and then scroll down and select your ideal weight under 'Recommended Calorie Needs for Individuals Weighing'. Construct a diet that lets you fulfill those calories using foods you already know.

3. Follow my simple tips, and check back regularly for updates on helping you stay active and maintain a low calorie diet.

4. Share your own tips here with others trying to lose weight, don't forget to keep counting calories and follow these tips!


Please note that I used all of these tips when I wanted to lose weight and they all contributed to my weight loss, so now I'm sharing them with you. 

Tips:
- Absolutely no soda. They have a very high amount of sugar and are bad for your teeth. A lower calorie/lower sugar alternative would work. I just drank water, and loved it.

- Stay active, even if you're at home. Make simple rules with yourself to help you burn calories (e.g. when going upstairs, go all the way up, and then all the way downstairs, and then all the way back up)

- Fat-free skim milk, sugar free and low calorie snacks.

- Daily multivitamin (Make sure you get Vitamin B6 and B12 for energy!)

- 3 Square meals, do not eat within 3 hours of bed-time.

- Join a free weight loss forum

- Don't forget to check back regularly for more tips!