Sunday, September 28, 2014

Losing 50 pounds by Christmas

If you have over 50 pounds to lose,  you can lose 50 by Christmas. You will need three things. 1. DETERMINATION.  You have to set your mind that no matter what, this is going to happen. Your mindset will determine your success. Everything else has to come second. If you are willing to do whatever it takes, anything you want is possible. You will be surprised what obstacles are thrown in your way. Be ready.  2. EATING RIGHT.  Most people don't realize how many calories foods have. Download a calorie counting app. There are plenty of free ones and some phones have them built in. Everything that goes in your mouth gets recorded. At 1750 a day, you are done. Split it this way: About 175 grams of protein, about 175 grams of carbs and about 30-40 grams of fat with no Trans fats. Be sure to include at least 20 grams of fiber. A gallon of water or more a day should round out the day. Between the food labels and apps, finding these numbers is easy. In a later post, I will post example foods in each catagory.  3. EXERCISE. An hour a day six days a week at least (more if you can but not less) of hard work. How do you know if you are working out hard enough? Heart rate. Your hour doesn't start until your heart rate is 75% of maximum. Here is how to figure that number.  220-your age. That number X 75%. There are many wearable heart rate monitors for sale but I just use the ones on the machines at the Y. Keep your rate up to ensure you are putting the effort in to your workout. It doesn't really matter if you run, bike, row, swim or whatever. Pick something you will actually do each day. The best exercise is the one that you will do. Tip: Try to workout first thing in the morning before eating.  This seems to increase your calorie burning for the entire day. If you will follow these three steps,  you can lose 50 pounds by Christmas.  Really! The Y opens in less than an hour. See you there.