"How
to
Not Only Lose Weight and Burn Fat Rapidly but also Achieve a
Lean, Firm, Healthy Body -- and Vibrant Energy in as Little as 30 Days"Diet Menus Specifically for Your Bodys' Caloric Intake Needs -- they work dramatically without the use of fat-burning pills or fad diets, and it's all FREE
by Amy Elder, NASM C.F.T., Founder, eFatloss.com
What is the Most Powerful Weight Loss Secret in the World?
HINT: It's more powerful than any diet, drug, or pill -- and accounts for 60 - 80% of the results you get from exercise. .
The answer is ... food.
Sure, exercise is important -- but food is the cornerstone of any successful weight reduction and fat loss program. That's because eating -- in and of itself -- speeds up your metabolism, and your food intake is responsible for the effectiveness of any exercise that you do..
Now, I can almost hear you saying, "Food? How could that be the secret to weight loss? Isn't food the biggest enemy of weight loss? Isn't food what causes me to gain weight in the first place?"
Well, you're half right.
Eating excessive amounts of food does cause you to gain weight. But did you know that not eating enough food also causes you to gain weight, and accumulate fat deposits in your body? Consider this: ↓↓↓
|
Starving Yourself is not the Correct Way to Burn Fat FACT: Diet-related obesity does not result from eating too much. It results from not eating enough. This is what Dr. Don Colbert, author of the book titled Toxic Relief, calls ?obese while starving.? When your body is in starvation mode, your body will hold on to fat and burn muscle instead. Observe how most obese people eat. On average, they eat the caloric equivalent of one meal a day ? and yet they still remain obese |
So.. if overeating causes you to gain
weight -- and undereating also causes you to gain weight, how much food
is just right? Who am I -- and Why Should You
Believe Me? The menus do not require you
to purchase hard-to-find or expensive food items. Everything on my menus
can be purchased from your local grocery store. Furthermore, these food
menus will help your body achieve its maximum
metabolic rate so that your body becomes a fat-burning machine, and
pounds will virtually slide off your body as easily as the 80 pounds of excess
weight slid off of my body in just a few months.
That's why I created this website! A FREE tool to educate people about
nutrition & training to lose pounds more easily than you've ever thought possible -- without
starvation, fad diets, diet pills or drugs. And best of all, you'll get
to eat a lot of flavorful food (not bland or tasteless diet food) -- and enjoy
the process of losing weight -- and keeping it off for life.
My
name is Amy Elder. and I've been a National Academy of Sports
Medicine certified fitness trainer (C.F.T.), for the the last 10 year. I've become widely acknowledged as the
leading expert in developing customized body-type-focused diet menus and
fat-burning exercise routines that help people get into the best shape of
their life. Over the
years, my clients have had such tremendous success with my special weight loss
program that I finally decided to help
more than just those who are able to train
with me face-to-face in my home state of California. I also wanted to
help those who can't afford personal training
Over the past 10 years
I've created hundreds of fat burning menus, for all kinds of body types. This year, I hired a software team to
put all of those menus into a database, and to create a simple web form that you can fill out at this website site.
It will then automatically match your body type based on the proven scientific Harris Benedict Formula, and give you a list of all the menus that match your body type. You can then easily browse through the menus and print them out.
Please don't confuse these with the free menus/recipes given by vendors who
sell weight loss products and fitness equipment on TV, or the
computer-generated menus offered by fitness centers that "supposedly" are
customized to you. Those menus are based on ordinary nutrition
principles that are not going to speed up your metabolism or produce
rapid weight loss.
Make no mistake -- no one can design perfect food
menus for you the way an NASM-certified fitness trainer with 10 solid years
of helping people lose unwanted weight can.
This is an area a lot of people get mixed up on. The first thought that comes to mind is the more cardio the better. Wrong, you should aim for the least amount of work for the most results and cardio doesn't provide these results. Too much cardio can make you fat because your body produces too much cortisol which causes you to lose muscle. You are probably wondering how much cardio is too much cardio. For beginners I recommend 3 times a week for 20 minutes the first two weeks. This should be low intesity so your body has time to adapt to this new activity. Then you can bump it up to 3 times a week for 30 minutes. After about a month you can move it to 4 times a week for 30 minutes. If you are weight training on the same day you should weight train first then do your cardio. If you have the time you can split your cardio and weight training up. Turn your cardio in to a morning ritual for 30-40 minutes. Then come back in the afternoon or evening and weight train. If you are going to do that remember to take at least 2 days off.
Make sure you are in the right target heart range. If your heart rate during cardio is too high you have the potential of losing muscle. If your heart rate is too low, you are not working out hard enough too see the results you are looking for. Anaerobic means you are without oxygen. Aerobic means you are with oxygen. You want to stay aerobic during cardiovascular exercise. This will help prevent you from losing muscle.
If you have ever worked out in a gym you probably have seen charts on the wall recommending a target heart rate by age. The drawback to those charts is someone your same age probably has a different resting pulse. Click Here and fill out the target heart rate form, and write down that number. That number is your body's estimated target heart rate.
I recommend that you purchase a heart rate monitor, but if you decide not to, this is how you can take your heart rate during exercise. Place two fingers on your wrist and count how many times your heart beats for ten seconds. Then multiply that number by six. Your resting pulse can easily change over time, so make sure to come back here and use our website tool to re-calculate every 3-6 months.
Your body will adapt to exercise over time. You always want to make sure you are switching up the type of cardio you are doing. For example, for six weeks you ride the bike and then switch to the elliptical trainer. There are a lot of different types of cardio exercise. If you are in the gym, you can ride the bike, walk or jog on the treadmill, elliptical trainer or take some classes. The only draw back to classes is your heart will not stay consistent, but it is good to UN-adapt your body and switch things up.
If you are not working out in a gym, you can bike ride outside, run or walk outside, or visit a track and walk up and down the bleachers. You can go for a hike. Make sure to wear a watch to time your workouts.
This section is very important. Most people avoid weight training because they think dieting and cardio is the answer. Remember the more muscle you place on your body the more body fat you lose and the faster your metabolism works. I also would like to clear up a myth for all the women out there, weight training will not make you larger. Women do not have the testosterone that men do. We are estrogen based. Have you ever seen a skinny or average size female and when you look at them they have lots of fat and no muscle. Those are the people who have never weight trained and as they age a lot of health problem will arise. Weight training helps with your bone density as you age. Weight training can help control your body fat, which in turn prevent further medical problems in the future. Now remember what I told you earlier the number two cause of death is obesity, the number one cause of death in the United States is heart disease. Yes some of those heart problems are genetic, but a lot could be prevented by having lower body fat, by living a healthy lifestyle.
There are many factors that can contribute to how your body type will respond to weight training. For instance, genetics plays a large part. If someone carries a lot of body fat in their abdominal area, they have to be patient and wait till they place muscle on other areas of there body in order for them to lose their stomach fat. The combination of weight training, eating healthy and cardiovascular training will help them reach their goals. In the gym when someone approaches me about losing in a certain area, I explain to them there is no such thing as spot reducing.
Other components that may contribute in the way your body responds to weight training are gender, sleep, stress, alcohol, and as a reminder - dietary intake.
To start off, let me explain: we all have three different muscle fiber types. We have Type 1, which is our slow twitch muscle fiber. We have Type 2a which is built with a combination of anaerobic and aerobic exercise. And we have Type 2b, which is our fast twitch anaerobic muscle fiber. Depending on our goals, we want to hit all the different muscle fibers at different stages in our training.
There are four different types of resistance training goals. The first one is Muscular Strength. This stage is high intensity which will help recruit your fast twitch muscle fiber. This stage is for someone who needs to place muscle on their body. The repetition is less than six reps and three sets. The recovery time between sets is three to five minutes.
Another stage is the muscular endurance stage. This is a low intensity stage that Recruits Type 1 muscle fiber. This stage helps in caloric expenditure. This is a lot like cardiovascular training. This stage is usually twelve to fifteen repitions, for two to three sets. The Recovery time is usually thirty seconds.
The most important stage that most women neglect is the hypertrophy stage. This hits your Type 2a muscle fiber, which will help you lose body fat and speed up your metabolism. Women who complain about not having definition or their metabolism being slow have not ever entered this stage of training. The sets required to achieve hypertrophy are between three to six sets of 12 repetitions. The rest time is thirty seconds to a minute and half. You should feel like you could not do another rep by the time you hit repetition number twelve.
The last stage is Muscular Power. This stage recruits Type 2a and Type 2b muscle fibers. It is usually a multi-structural joint movement. There are one to two repetitions and three to five sets. The recovery time is two to five minutes.
Depending on your training goals, that will be how you choose which stage you should be in. If you are in it for fat loss, follow the routines I have designed for you. We will be staying in the Muscular Endurance and the Hypertrophy stage. So continue on to page 2 and see the exercises and learn the range of motion. Try not to forget to use my helpful tips.
| Leg Press: Major Muscle Group: Quadriceps / Gluteus Maximus | |
| TIPS: Place your feet on a platform, making sure your knees, feet and shoulders are all aligned. Bring the platform down to a 90 degree angle, making youre your knees are straight. They should not be going in or out while performing the exercise make sure they are aligned with your hips. |
| Leg Extension: Major Muscle Group: Quadriceps | |
| TIPS: Place your feet underneath the bar. The bar should rest on your ankle. There should be no space between you back and the back pad. Raise your legs up, but make sure you do not hyperextend your knees. |
| Leg Curl: Major Muscle Group: Hamstrings | |
| TIPS: Place the bar on your ankle, push bar down as close to your glutes as you can, bring up as far as you can without releasing tension off your hamstrings. |
| Vertical Chest Press: Major Muscle Group: Pectorial Major (Chest) | |
| TIPS: Place your hands on the bar. Try not to reach back(finish sentence) |
| Compound Row: Major Muscle Group: Rhomboideus Major (Back) | |
| TIPS: Relax shoulder, keep elbows close to body, and sit up straight. Bring back bar a little past 90 degrees. |
| Shoulder Press: Major Muscle Group: Deltoideus (Shoulders) | |
| TIPS: Bring arms above your head, with your elbows pointing towards the ground. When performing the exercise do not bring down further than a 90 degree angle. |
| Triceps Extensions: Major Muscle Group: Tricep (Back of arm) | |
| TIPS: Elbows close to your side, try to get full extension; do not come up past 90 degrees and do not lean forward. |
| Bicep Curls: Major Muscle Group: Bicep (Front of arm) | |
| TIPS: Place your hands on the side, palms facing up. You want to use natural range of motion. Make sure your wrists are not bending back. Keep elbows by your side, bring up and to a point of keeping resistance, try not to swing your body or use your shoulders. |
| Quadricep Arm Opposite Leg Raise: Major Muscle Group: Lowerback | |
| TIPS: Keep opposite arm and leg straight when lifting up to body level. |
| Abs: | |
| TIPS: Try not to grip your neck, do not come up to far, use you abdominal muscle to lead you up. |
Day 1, 2 & 3 should not be back to back, there should be a day of rest between muscle groups. Cardio is good to do on opposite days.
Day 1
| Squats: Major Muscle Group: Quadriceps / Gluteus Maximus | |
| TIPS: Make sure the bar is placed on your shoulders - not your neck, similar to the legpress make sure your knees, feet and shoulders are aligned. Just like you are going to sit on a chair stick, your butt out and squat down making sure you have a slight curve in the back. Do not tilt body to forward too much. If you are just learning use a chair for balance with no weight and practice at home. |
| Body Weight Squats: Major Muscle Group: Quadriceps / Gluteus maximus | |
| TIPS: Keep resistance on your legs the whole time by not coming up too far, watch to make sure your knees do not go over your toes. |
| Lunges With Your Own Weight: Major Muscle Group: Quadriceps / Gluteus maximus | |
| TIPS: Place one foot forward, while your back foot will rest on your ball of your front part of your front foot. You may feel a stretch in your back leg make sure that most of the pressure is placed on the front foot. When you lunge down you want to make sure your knee does not go over you foot. Go down as far as a little past 90 degrees. |
| Leg Press: Major Muscle Group: Quadriceps / Gluteus Maximus | |
| TIPS: Place your feet on platform, making sure your knees, feet and shoulders are all aligned. Bring the platform down to a 90 degree angle, making sure knees are straight. They should not be going in or out while performing the exercise. |
| Dead lifts: Major Muscle Group: Gluteus Maximus / Hamstrings / Lower back | |
| TIPS: Feet should be shoulder width apart; dumbbells should remain close to your body, knees slightly bent, bend over at waist, lower to ground as far as you can keeping lower body the same through entire exercise. |
| Leg Extension: Major Muscle Group: Quadriceps | |
| TIPS: Place your feet underneath the bar. The bar should rest on your ankle. There should be no space between you back and the back pad. Raise your legs up, but make sure you do not hyperextend your knees. |
| Leg Curl: Major Muscle Group: Hamstrings | |
| TIPS: Place the bar on your ankle, push bar down as close to your glutes as you can, bring up as far as you can without releasing tension off your hamstrings. |
| Abs on Romain Chair: Major Muscle Group: Rectus Abdominis | |
| TIPS: Make sure to keep resistance on your abdominal area. Try not to come to far down, because you start to work your hip flexors. |
| Abs Scissors: Major Muscle Group: Oblique | |
| TIPS: Keep your back on the ground, small range of motion with your upper body. |
|
Day 2
| Dumbell Row: Major Muscle Group: Rhomboid (Back) | |
| TIPS: Shoulders back, chest out, pivot your body down from the waist. Elbows should remain close to the body, when you bring your arms down leave some resistance. |
| Compound Row: Major Muscle Group: Rhomboideus Major (Back) | |
| TIPS: Relax shoulder, keep elbows close to body, and sit up straight. Bring back bar a little passed 90 degrees. |
| Lat Pull down: Major Muscle Group: Latissimus dorsi (Back) | |
| TIPS: Elbows should be pointed towards the ground, when bring up leave some resistance on the bar.. |
| Assisted Pull-ups: Major Muscle Group: Latissimus Dorsi (Back) | |
| TIPS: Keep good posture; try not to stick out your glute when coming up; straight up straight down. |
| Rear Delts: Major Muscle Group: Posterior Deltoid (Back part of shoulder) | |
| TIPS: Try not to lean on the chest pad, and do not bring your arms back past your body. |
| Bicep Curls on Machine: Major Muscle Group: Bicep | |
| TIPS: Make sure you use your own natural grip, also when you are performing the range of motion keep resistance on both ends. |
| Bicep curls: Major Muscle Group: Bicep | |
| TIPS: Place your hands on the side, palms facing up. You want to use natural range of motion. Make sure your wrists are not bending back. Keep elbows by your side, bring up and to a point of keeping resistance, try not to swing your body or use your shoulders. |
Day 3
| Dumbell Chest Press: Major Muscle Group: Pectorial Major (Chest) | |
| TIPS: You do not want to go past 90 degrees, relax your shoulders, bring above your chest. |
| Push-ups: Pictorials Major, Deltoid, Triceps | |
| TIPS: Arms are 90 degrees apart, abdominals tight. If you are just learning how to do a push up, have a friend or other half guide you by holding on to your abdominal area. Over time you will be able to do it on your own. |
| Shoulder Press: Major Muscle Group: Deltoideus (Shoulders) | |
| TIPS: Bring arms above your head, with your elbows pointing towards the ground. When performing the exercise do not bring down further than shoulder width. |
| Lateral Raises: Deltoid (Shoulder) | |
| TIPS: Keep a slight bend in your arm, lift only as high as shoulder level |
| Lying down Triceps extensions: Triceps | |
| TIPS: Elbows pointing towards the ceiling lift arms straight up and bring down to 90 degrees. |
| Triceps Extensions: Major Muscle Group: Tricep (Back of arm) | |
| TIPS: Elbows close to your side, try to get full extension; do not come up past 90 degrees and do not lean forward. |
| Abs With Dumbell or Plate: Major Muscle Group: Abdominis | |
| TIPS: Have a partner hold your fee, or hook your feet underneath a piece of furniture that will not move. Hold dumbell close to your body, use your abs to lift yourself all the way up to your knees, then bring yourself back down slowly. |
| Abs: | |
| TIPS: Try not to grip your neck, do not come up to far, use you abdominal muscle to lead you up. |
You will need to purchase an exercise ball, band and a couple of dumbbells in order to do these routines in your home. You can order them online at wholesale prices through one of our partners by clicking these links. Excercise Ball, Bands, Dumbells
| Dumbbell Squats: Major Muscle Group: Quadriceps / Gluteus Maximus | |
| TIPS: Use a chair to practice; squatting is like sitting down. Make sure your knees do not align over the toes. |
| Lunges With Your Own Weight: Major Muscle Group: Quadriceps / Gluteus maximus | |
| TIPS: Place one foot forward, while your back foot will rest on your ball of your front part of your foot. You may feel a stretch in your back leg make sure that most of the pressure is placed on the front foot. When you lung down you want to make sure your knee does not go over you foot. Go down as far as a little passed 90 degrees. |
| Ball curls: Major Muscle Group: Hamstrings | |
| TIPS: Place feet on ball, lift glutes, lower back. |
| Ball Push-up: Major Muscle Group: Pictorials Major, Deltoid, Triceps | |
| TIPS: Place ball on body according to level. Do not let your back sink in. |
| Dumbell Chest Press on Ball: Major Muscle Group: Pictorials Major (Chest) | |
| TIPS: Ball is placed on upper back, do not want to go past 90 degrees, relax your shoulders and bring dumbbells above your chest. |
| Dumbell Row: Major Muscle Group: Rhomboid (Back) | |
| TIPS: Shoulders back, chest out, pivot your body down from the waist. Elbows should remain close to the body, when you bring arms down leave some resistance. |
| Lateral Raises: Deltoid (Shoulder) | |
| TIPS: Keep a slight bend in your arm, lift only as high as shoulder level |
| Triceps Extension on the Ball: Major Muscle Group: Triceps | |
| TIPS: Elbows pointed towards the ceiling, only come down half way and you should have full extension on the way up. |
| Bicep curls: Major Muscle Group: Bicep | |
| TIPS: Place your hands on the side, palms facing up. You want to use natural range of motion. Make sure your wrists are not bending back. Keep elbows by your side, bring up and to a point of keeping resistance, try not to swing your body or use your shoulders. |
| Abs With Dumbell or Plate: Major Muscle Group: Abdominis | |
| TIPS: Have a partner hold your fee, or hook your feet underneath a piece of furniture that will not move. Hold dumbell close to your body, use your abs to lift yourself all the way up to your knees, then bring yourself back down slowly. |
| Abs Scissors: Major Muscle Group: Oblique | |
| TIPS: Keep your back on the ground, small range of motion with your upper body. |
The question a lot of people ask is how I can stay motivated to lose the body fat and keep it off. Over the years I have learned that you want to do the least amount of work for the most results. What happens to many people is they want to see results right away. Every January, I see lots of people join the gym and every year I see the same people disappear. It is very common to see someone join the gym, go every day for about two weeks and then you never see them again. They either over train or they do not see results and get frustrated and quit. You have to have a plan to be successful. Just follow the easy steps on this web site, and you will succeed.
Every two weeks reward your self with something new. It could be new workout clothes or even a pair of shoes. Make yourself feel special. Have a massage, facial or have your nails done. Even if you are a male, pampering yourself helps. Take care of your body. You might spend a little more money on yourself, but in the long run you will save money because your medial bills will be less. Remember obesity is the second cause of death in the America. The first is heart disease.
Another way to stay motivated is to recruit all your friends and family. Make them involved in providing you with the support you need to succeed. There is no reason why your family cant start eating healthy and working out with you.
Are you ready and excited! Let's begin. Continue into the next section.
The most important component of working out does not take place in the gym. What most people do not realize is 60-80% of your results in the gym come down to food intake. Having been a trainer for eight years, I have seen some people work out so hard and yet never see the results they are looking for. Think about it for a second, you most likely will spend around 6-8 hours in the gym a week. That is only 4% of your week, which means that you are relying on the rest of your results outside of the gym.
It is also important to realize it is easy to lose weight, but it is harder to lose body fat. Most weight loss programs, like Atkins, South Beach and Weight Watchers concentrate on weight loss, not on fat loss. Even when you go to the doctor's office they measure your body composition by how much you weigh. If you lose weight without weight training and you are eating too little calories per day most likely what you are loosing is water and muscle. In turn what happens is most people gain the weight back plus more. Have you ever heard of a skinny fat person? What is happening to these individuals is they are losing water and muscle. In return when they gain the weight back, it is all fat and now they have a slower metabolism and lost muscle tone.
It all comes down to calories in equals calories out. Now let's take a few minutes to calculate your own personal caloric intake. Use the caloric intake calculator form on the right, and write down the caloric intake numbers it returns, and continue reading.
There are certain things that affect your resting metabolic rate, such as genetics, age, fat free mass, caloric restriction, temperature, hormones, and menopause. Although it feels like the odds are against you, if you are working out and eating healthy you can see the results you are looking for in just a few weeks.
How many meals a day do you eat? If your response is one or two, you are placing your body in starvation mode which means that your body will hold onto fat and burn muscle. If your answer is 4-6 meals a day, your answer is correct. It is important to remember that eating speeds up your metabolism.
Please continue into next section
The 4-6 meals a day should be small. Measuring out your food and keeping the portion sizes small is very necessary. I believe most Americans underestimate the amount of calories they eat. Quality of food has been placed on the back burner, while the amount of food for the dollar is what people are looking for in a restaurant. Sometimes my other half and I order one meal in a restaurant and have the waiter split it in order to reduce caloric intake.
It is important to have a balanced diet. It is proven that there are great deals of negative side affects that are associated with high protein diets. Some of those side affects are less energy, slower metabolism, weight rebound and eventual hunger. High protein diets can also cause damage to your liver. It is important to have 25-35% of protein in your diet. Protein is important because it enhances your muscle recovery after exercise which allows you to spend more time building muscle and losing body fat. This in turn speeds up your metabolism.
Popular diets claim that carbohydrates cause obesity, diabetes and that high glycemic food make you fat. That is all an old wive's tail. Carbohydrates are an essential part of losing body fat. We use carbohydrates for energy. It is important to have 50-55% of carbohydrates in your daily caloric intake. There are two types of carbohydrates. There complex and simple carbohydrates. Complex carbohydrates are long lasting energy. For instance rice, wheat, and oats are are considered complex carbohydrates. Simple carbohydrates, like sugars and fruit, are for quick energy. Dietary fibers come from complex carbohydrates. Fiber is very important to have on a daily basis because it helps stool formation, stool transit time, regularity, and overall colon health.
Another important percentage of food intake comes from fat. So many people are scared to include fat in their diet. We have all these fat free foods out there, but what a lot of people are neglecting to realize is fat burns fat. There are two types of fat: unsaturated, and saturated. Unsaturated fat is our good fat that we should be including in every meal. Saturated fats include polyunsaturated and monounsaturated fat. Polyunsaturated fat can help bring down your cholesterol. Monounsaturated fat is found in foods like olive oil, peanut butter, and avocado. Unsaturated fat is a liquid type of fat that is easy to digest. Saturated fat is considered unhealthy fat. It is a hard white type of fat that is difficult to get out of our system. For example like skin on chicken, butter, etc. Trans Fat is also another term for bad fat. Your bad cholesterol easily rises by eating food that contains Trans fat. When I go grocery shopping I look for the labels that say no Trans fat. A good majority of the fat free foods contain a great deal of sugar. You should be trying to avoid sugar in your daily food intake. Sugar will turn into fat unless you immediately burn them off through exercise.
Preparing to succeed is very important. Set aside a day of the week to go grocery shopping and organize your food for the week. Scrambling for food or deciding what to eat at the last minute is why most people fail. Make it easy. Choose foods that are easy for your lifestyle. If that means you need to buy a George Foreman Grill, then do that! If you need to eat out for social or business reasons that does not mean you can't still eat healthy. Choose from the menu wisely. Make a fist with your hand and that's what your portion sizes should be. If you love fast food go rent the movie Super Size Me. I promise you will not want to eat fast food again, but if you do, you can still choose off the menu wisely. For example, if I was to eat at Mc Donald's, I would order a Mc Grilled Chicken sandwich without mayonnaise.
Please continue into next section
Another way to help you succeed is recording your food intake daily. Remember what I said: in the beginning it takes 6-8 weeks to gain a habit. It is not going to come overnight. Recording your food helps you be more aware of everything you are placing in your mouth. It is also a way you can look back and see what made you succeed or how you can improve for the following weeks.
When I go grocery shopping I buy all organic food. The chemicals and hormones they place in foods these days is very harmful to your health. Studies show that some of the chemicals actually make you fatter and addicted to the food.
This is an example menu I recently created for a lady, age 29, weight 155, height 5'3", based off the personal information gave me. This is also the type of menu my FREE website software will create for you. Please note this menu has been shrunk to fit in this section. Your menu will be normal size and much easier to read.
Eating in restaurants is fine as long as you choose wisely. Listed below are tips on how to avoid eating unhealthy in a restaurant.
- Tell the waiter your allergic to oil & butter
- You cant go wrong with ordering a piece of meat and vegetables
- Ask for the salad dressing on the side
- If you order dessert take one bite and leave the rest
- If the waiter brings bread to the table ask the waiter to place it away from you, or if the person your with does not mind ask the waiter to take it away
- If you drink alcoholic beverages don't drink wine, beer, champagne or sweet drinks, instead order hard liquor with soda water or diet coke. It might not taste as good as a beer but remember your goals.
CLICK HERE> to create your weight loss menus. After creating your menus, please continue into my Training section for cardio advice and to see my video clip fat burning excercise tutorials.
