mga ka symbianize na gustong mag papayat paki basa po ito hope this will help napulot ko lang po ito sa net 
STEP 1 - FOOD QUALITY
For fat loss, WHAT you're eating is just
as important as HOW MUCH you're eating.
Think of it it way...you can lose weight
eating ONLY 1000 calories worth of
chocolate pudding every day...but how do
you think you're going to feel eating
nothing but chocolate pudding!
It's VERY important to eat good quality,
nutritious food when you're trying to
lose fat. Your body needs nutrients to
function. Without good nutrition, your
body will react in two ways: first, it
will shut down your metabolism to try
and conserve nutrients. Second, it will
set off RAGING cravings to try and get
you to eat more nutrients!
Focus on unprocessed foods, as close to
their natural state as possible.
Unprocessed foods are more nutritious
and easier for your body to digest and
work with. This simple change can make a
big difference to your fat-loss efforts.
Here's the deal...contrary to popular
thought, a calorie is NOT a calorie. The
popular scientific consensus used to be
(and still is according to some people)
that all calories are created equal.
That it didn't matter what you ate in
terms of nutrients (fat, carbs and
protein), as long as the total calorie
intake was below a certain point, you
would lose fat.
Unfortunately, that is NOT the case and
it's common sense - what do you think
would help you lose fat better...that
1000 calories of chocolate pudding or
1000 calories of lean chicken breast,
vegetables and brown rice? Quality of
food DOES matter and it can mean the
difference between success and failure.
My advice: for 1 week, take a small
notepad wherever you go and write down
EVERYTHING you eat. And I do mean
EVERYTHING - even if it's just a snack
or a little nibble of a cracker, write
it down, as well as how much of it you
ate. Remember, this is just for one week
- you don't have to do this for the rest
of your life so be honest about
everything you eat!
At the end of the week, look at what
you've eaten and put a checkmark beside
everything that is unprocessed (a good
rule of thumb is anything that can be
found on the outside aisles of the
grocery store, lean meats, fish, eggs,
veggies, fruits, nuts, potatoes, whole
grains, legumes, etc.). This is a good
visual cue to see exactly how you're
doing with your food quality.
If you see that more than half of the
foods have checkmarks beside them,
you're doing much better than average
already! Ideally, you want to get that
number of checkmarks as high as
possible.
For more information about nutrition and
eating, check out the following article:
BASIC Nutrition - A Quick, Common-Sense
Guide To What You Should Be Eating to
Stay Healthy and Get Results Right Now
http://www.fitstep.com/Misc/Newsletter-archives/issue43.htm
STEP 2 - FOOD QUANTITY
Now that you've looked at WHAT you're
eating, it's time to turn your attention
to HOW MUCH you're eating. Even the
highest quality, nutritious food can
make you fat if you eat too much of it.
So to lose fat effectively, you
basically have to eat less food.
There are many, MANY methods and
formulas for figuring this out but,
bottom line, ALL of them are really just
"best-guesses" - even the
scientific formulas that work out your
requirements to the single calorie are
just guesses. These guesses are based on
plenty of data, mind you, and they can
be very helpful in determining a good
starting point. But if a formula says
you need X number of calories and you
eat that and you still aren't losing
fat, obviously that number isn't the
number for you.
Here's a very simple rule of thumb for
estimating a STARTING POINT for
determining your caloric intake to lose
fat: take your weight in pounds and
multiply it by 10. For example, if you
weigh 175 pounds, that would give you a
starting point of 1750 calories per day.
Go back to that week-long list of foods
that you wrote down (from the previous
point) and plug those foods into the
database on this site (it has a HUGE
number of foods that you can track):
http://www.calorieking.com/foods/
Add up your calories for the whole week,
divide that by 7 (to get your average
caloric intake per day) and see how it
compares to number you get from the
simple formula I described above.
If it's higher, you need to eat less
food. If it's lower and you find you're
STILL not losing fat, you may need to
eat even less than that.
I would NOT recommend going below 1000
calories per day for food intake at the
VERY lowest. When you start getting that
low, you run into problems because your
body isn't getting enough energy and
nutrients from the small amount of food
you're eating. This is doubly true when
you're exercising as well. Your body
will react by slowing your metabolism
and burning up lean tissue (like your
muscle mass). This will put a stop to
fat loss and can be dangerous!
STEP 3 - WEIGHT TRAINING
One of the first things people ask me
when they want to lose fat is "how
much cardio should I do." When I
respond by telling them how much weight
training they should do, they always
look at me like I'm crazy.
But here's the bottom line: if you go
into an aerobics class and take a
snapshot of the people in there then
come back 6 months later and take
another shapshot
STEP 1 - FOOD QUALITY
For fat loss, WHAT you're eating is just
as important as HOW MUCH you're eating.
Think of it it way...you can lose weight
eating ONLY 1000 calories worth of
chocolate pudding every day...but how do
you think you're going to feel eating
nothing but chocolate pudding!
It's VERY important to eat good quality,
nutritious food when you're trying to
lose fat. Your body needs nutrients to
function. Without good nutrition, your
body will react in two ways: first, it
will shut down your metabolism to try
and conserve nutrients. Second, it will
set off RAGING cravings to try and get
you to eat more nutrients!
Focus on unprocessed foods, as close to
their natural state as possible.
Unprocessed foods are more nutritious
and easier for your body to digest and
work with. This simple change can make a
big difference to your fat-loss efforts.
Here's the deal...contrary to popular
thought, a calorie is NOT a calorie. The
popular scientific consensus used to be
(and still is according to some people)
that all calories are created equal.
That it didn't matter what you ate in
terms of nutrients (fat, carbs and
protein), as long as the total calorie
intake was below a certain point, you
would lose fat.
Unfortunately, that is NOT the case and
it's common sense - what do you think
would help you lose fat better...that
1000 calories of chocolate pudding or
1000 calories of lean chicken breast,
vegetables and brown rice? Quality of
food DOES matter and it can mean the
difference between success and failure.
My advice: for 1 week, take a small
notepad wherever you go and write down
EVERYTHING you eat. And I do mean
EVERYTHING - even if it's just a snack
or a little nibble of a cracker, write
it down, as well as how much of it you
ate. Remember, this is just for one week
- you don't have to do this for the rest
of your life so be honest about
everything you eat!
At the end of the week, look at what
you've eaten and put a checkmark beside
everything that is unprocessed (a good
rule of thumb is anything that can be
found on the outside aisles of the
grocery store, lean meats, fish, eggs,
veggies, fruits, nuts, potatoes, whole
grains, legumes, etc.). This is a good
visual cue to see exactly how you're
doing with your food quality.
If you see that more than half of the
foods have checkmarks beside them,
you're doing much better than average
already! Ideally, you want to get that
number of checkmarks as high as
possible.
For more information about nutrition and
eating, check out the following article:
BASIC Nutrition - A Quick, Common-Sense
Guide To What You Should Be Eating to
Stay Healthy and Get Results Right Now
http://www.fitstep.com/Misc/Newsletter-archives/issue43.htm
STEP 2 - FOOD QUANTITY
Now that you've looked at WHAT you're
eating, it's time to turn your attention
to HOW MUCH you're eating. Even the
highest quality, nutritious food can
make you fat if you eat too much of it.
So to lose fat effectively, you
basically have to eat less food.
There are many, MANY methods and
formulas for figuring this out but,
bottom line, ALL of them are really just
"best-guesses" - even the
scientific formulas that work out your
requirements to the single calorie are
just guesses. These guesses are based on
plenty of data, mind you, and they can
be very helpful in determining a good
starting point. But if a formula says
you need X number of calories and you
eat that and you still aren't losing
fat, obviously that number isn't the
number for you.
Here's a very simple rule of thumb for
estimating a STARTING POINT for
determining your caloric intake to lose
fat: take your weight in pounds and
multiply it by 10. For example, if you
weigh 175 pounds, that would give you a
starting point of 1750 calories per day.
Go back to that week-long list of foods
that you wrote down (from the previous
point) and plug those foods into the
database on this site (it has a HUGE
number of foods that you can track):
http://www.calorieking.com/foods/
Add up your calories for the whole week,
divide that by 7 (to get your average
caloric intake per day) and see how it
compares to number you get from the
simple formula I described above.
If it's higher, you need to eat less
food. If it's lower and you find you're
STILL not losing fat, you may need to
eat even less than that.
I would NOT recommend going below 1000
calories per day for food intake at the
VERY lowest. When you start getting that
low, you run into problems because your
body isn't getting enough energy and
nutrients from the small amount of food
you're eating. This is doubly true when
you're exercising as well. Your body
will react by slowing your metabolism
and burning up lean tissue (like your
muscle mass). This will put a stop to
fat loss and can be dangerous!
STEP 3 - WEIGHT TRAINING
One of the first things people ask me
when they want to lose fat is "how
much cardio should I do." When I
respond by telling them how much weight
training they should do, they always
look at me like I'm crazy.
But here's the bottom line: if you go
into an aerobics class and take a
snapshot of the people in there then
come back 6 months later and take
another shapshot
ako dun...
