4 Easy Tips To Transform and Reach Your Goals

I don't know how many of you had a chance to read the latest on the Dietary Guidelines for Americans , but I've taken the liberty of including it.

Not that you actually needed a reason to get on track and stay on track, but I think this article is very eye opening and a good kick in the pants to anyone on the fence about improving their health.

Many Americans' diets are a train wreck — loaded with junk food, fast food, sugary beverages and too few healthful foods. So it's no surprise that the federal government's new dietary guidelines, being released today, recommend people get...   2015-2020 Dietary Guidelines

I believe much of the problem of the American dietary habits has a great deal to do with great advertising (for unhealthy foods) and too much bad information about what it really takes to change your body.  Heck, there is so much misinformation out there, it's all I can do to keep up slaying all those dragons for you and providing the truth.

• How much cardio should I do and what type works the best?

• Should I do cardio in the morning before I eat breakfast -- I heard that I can burn more calories that way?

• Does lifting weights help in losing weight faster?

• How should I organize my meals?

• What about "such and such" diet, my friend got great results on it?

• How important is sleep really?

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Let's take it one step at a time, keep it real, and live in reality.

1.) Cardio serves two main purposes:

     * To improve the functioning of your heart, lungs, and blood vessels
     * Burns calories by stimulating your metabolism

My experience is, if you've been consistently training for at least 6 months, do intervals a minimum of 3x/week. Figure 10-20minutes at a time utilizing the interval method.  And as far as when to do it -- only worry about that after you've been consistently doing your cardio routine for 4-6 weeks AND following your nutrition plan.  Then you can worry about what time of day.  There are no shortcuts.

No matter what anyone tells you --There is no magic cardio machine.  You can do intervals using your favorite cardio machine, or choose different alternatives to the same old grind. (battling ropes, kettlebells, bike riding, stairs, swimming)

2.) Using weights is essential if your goal is to lose body fat quickly while maintaining muscle.  Try doing circuits (4-7 movements in a row before taking a 2 minute break).  Repeat the process 3-4 times.  You'll get quicker results in half the time.

3.) There is no magic diet.  The nutrition program that works is the one that fits your tastes, budget, and time constraints.  It only works if you use it consistently.  Don't skip or eliminate food groups. Every meal should contain a protein, carb (starchy and veggies), and fat (figure 4-5 meals per day; 3 regular meals and a morning and afternoon snack).  Here's a quick and easy reminder when it comes to planning your meals (quick reminder).

4.) Sleep is Important.  Everyone is different.  However it's safe to say you'll need 6-8 hours/night minimum if you're going to transform your body quickly.  Studies have shown a lack of sleep actually sabotages weight loss.

Below I'm including a bonus to get you from OK to OUTSTANDING as quickly as possible.  But of course you'll have to apply the information for it to work (think 1% information--90% application).

The KISS Method for Fast Body Transformation

It doesn't get much easier than that.  Try out and let me know what you think.  Be prepared for some serious physical changes.

Get on Track and Stay on Track!

It Only Works If. . . . .

I just finished listening to a gym member rave about some new book they picked up that they just swear is the "BIG SECRET" to losing weight.  This person went on and on about how easy it is to prepare the food, how much they like the options for food, and probably most importantly -- how much they enjoy the taste of the food.

I've been in the Health, Fitness and Wellness Industry for over 25 years.  I've seen literally tons of fad diets come and go. I've seen just as many people rally behind these so called "big secrets" as if they were the fountain of youth. And though some stayed on the band wagon, many became disenchanted with diet "X" and moved on to the next fad.  Only to rally around that one as the new "big secret", etc.  I think you get the point.

What I'm trying to say is that the program that works, the "Biggest Kept Secret" is you finding a program, a structure that works for you. It's not the program, there are literally hundreds of diet books on the shelves of any bookstore.  The secret is you.  Are you willing to make the commitment to preparing your food in advance?  Are you willing to say no to the abundance of holiday treats that will be coming your way shortly.  And if you can't say no, only taste -- don't feast on dead calories.

There is nothing you can't accomplish if you truly put your mind to it.  This is just a matter of taking baby steps and getting your feet wet.  Plan one meal per day that you are committed to eating properly no matter what. In a week or so, make it two meals, etc. Next thing you know, you'll have your own Big Secret!

Here are two recipes to help you create your own "Big Secret".

1.)  Steamed Halibut (Steamed_Halibut.doc)

2.) Baked Chicken Strips (Baked_Chicken_Strips.doc)

These tasty and quick to prepare meals are courtesy of Gourmet Nutrition by Dr. John Berardi, Michael Williams, and Kristina Andrew