NO EXCUSES

Now that the holidays are officially over, NO EXCUSES! LETS SET SOME GOALS.

Usually people set goals such as "I want to lose 10 lbs in 2 months." They start dieting and going to the gym religiously for the first few weeks. Then they weigh themselves and realize "hey! something is not right. I have starved myself and worked out, yet I don't have results to show for.

DIET and INEFFICIENT workouts are your worst enemies!

Set goals...MEASURABLE GOALS and be REALISTIC.

Make yourself ACCOUNTABLE!

REMEMBER: looking and feeling good is a lifetime process not a
temporary two month fix.

FUNCTIONAL EATING: write everything you eat down in a journal. When I first started my lifestyle behavioral change, I realized I was eating close to 2000-3000 calories a day. I use to love AYCE (all you can eat) and indulge myself to at least 3 a week and take pride on eating the most out of all my friends. Now I  am very strategic/picky when it comes to making the right food choices at restaurants.

1. For a week, write what you are eating down in a journal.
2. On Sunday, go through your eating log and evaluate what you are eating and how you can cut unnecessary calories out or bad behavioral choices in food.
3. Start your FUNCTIONAL EATING. If you want to lose weight a good start would be 1400 calories. Split  up the calories to 300-400 calories for breakfast, lunch, and dinner and the rest could be snacks in between.

Start reading labels!!! Calories calories calories, there's just no way around it! High fiber, protein, low fat. I find the best nature's candy is APPLE!!! I eat at least 3 to 4 a day to get my sweet kick and feel full.

What you put in your mouth is 80-90% of weight loss and exercise is Only 10-20%!

Exercise: HIIT (High Intensity Interval Training) and weight training.

TABATA IT! (20 sec HIIT and 10 sec rest, repeat for 20-30 min) Pick your favorite workout machine and just do it.

Weight Training: Split up your body parts.

Chest/triceps...legs...shoulders...back/biceps...then repeat! Recommend to do 20 reps and 3 sets each.

Or you can even TABATA your weight training. Lift for 20 secs and rest for 10 secs and continue for 3 sets.

Future blogs will have more details on weight training exercises for each body parts!

Acknowledgment: Thank you SH aka. Vit S for your brilliant exercises and as he would say "yo welcome!"