1. Drink water 2. Train low intencity before breakfast 3. After you’ve eaten do high intencity cardio 4. Avoid refined sugar 5. Avoid complex carbs 6. Don’t eat within two hours of dinner 7. Train with weights 8. Do some light cardio after dinner 9. Eat fruit 10. Eat vegetables 11. Increase protein foods like meat, fish, eggs, etc. 12. Take a multivitamin 13. Take a cod liver oil supplement 14. Run hills and climb stairs 15. Increase your intensity each workout 16. Eat leafy green vegetables 17. Keep active inbetween workout sessions 18. Swap your work chair for a fitness ball 19. Keep fitness equipment like dumb bells, etc. in every room of the house 20. Find someone to train with in the mornings 21. Find someone who is better than you at fitness to train with 22. Make fruit a whole meal instead of a snack 23. Replace television with active past times like walking, etc. 24. Join a sport team or a fitness class 25. Experiment with martial arts and tai chi and yoga 26. If you are doing weight training and cardio, do the weight training first 27. Choose cardio exercises that work the whole body, not just the legs 28. Try not to mix fats and carbs in the same meal (ie cheese and pasta) 29. Avoid coffee as it leads to bad diet habits 30. Drink green tea for its health and antioxidant properties 31. Drink more water 32. Drink even more water 33. Make committments to train with different people at different times in the week to keep active 34. Take the stairs instead of the lift no matter how you are feeling 35. Park your car further away from your destination or get off the bus early 36. Make a big pot of vegetable soup on the weekend and eat it for snacks during the week 37. Pre-cook as many meals as you can and keep them handy at work or at home for ‘junk snack’ times 38. Keep your ‘cheat days’ healthy by choosing resteraunts that have healthy foods like salads, meats and fish 39. Eat chilli - the burning sensation is your metabolism speeding up 40. Eat more often but not more 41. Eat six meals a day with a two hour spacing inbetween 42. Use a small bowl or plate to create the illusion of eating a lot 43. Replace chicken with lean red meat 44. Find someone you don’t like to do cardio or sport with as you will try harder to win and be more competitive 45. Experiment with mixing weight training and cardio together with circuits 46. Read as many weight loss books as you can 47. Avoid alcohol and late nights as it DOES impact on fat loss training and progress 48. Don’t hang around ‘junk food friends’ at times you know you will cheat 49. Go to the shops on a full stomach 50. Drink a glass of water before every meal 51. Avoid diuretic fat loss gimmicks as the weight loss will only be water 52. Keep a record of the foods you eat during the day 53. Measure your calories for everything you eat for one whole week (you’ll be surprised) 54. Start developing habits that foster weight loss like eating at the right time and not using food as an emotional crutch 55. Add more resistance to your workouts by increasing the weight, leverage or anything else you can to make it more difficult 56. Let your work mates and your family know you are trying to lose weight - they will support you 57. Turn dreams into goals by writing them down and regularly reading them 58. Read and research into everything you put into your mouth - calories and unhealthy substances can be squeezed into many places 59. Make short term goals and long term goals achievable and measure your progress regularly 60. Take days off - its ok to relax occasionally 61. Don’t worry too much about progress - enjoy the fitness 62. Train outdoors - sun and air are good for you 63. Watch shows like The Biggest Loser for inspiration 64. Read about the health problems associated with being over weight and get determined 65. Drink more water 66. Hire a personal trainer if you find it really hard to get motivated 67. If you are lazy at home join a gym 68. Do cardio with up-beat music 69. Don’t get sidetracked by gossiping to the hot guy/girl at the next treadmill 70. Buy a nice pair of shorts or t-shirt that you want to (realistically) be able to fit in by summer 71. Don’t be self concious at the gym - no one cares 72. Milk is good for you - don’t cut it out on account of losing weight 73. Just do it - stop making excuses 74. Use big compound weight training exercises like the squat, bench press, chin up, dip, military press and deadlift instead of isolation exercises 75. Avoid fancy gym machines and just use free weights 76. If your really bored with free weights, try gym machines for variety 77. Try and relate your weight loss goals to helping people - it helps 78. When you are struggling to take another step on your jog pick an item in the distance and aim for it 79. Read inspiration stories about sports champions 80. Attend sport matches like football, athletics and bodybuilding contests 81. Instead of weighing yourself use a tape measure 82. Use maths in weight loss - ie one bowl of iced cream cut out of your diet each night = 10 mins less on the treadmill tomorrow 83. Eat less man made food 84. Opt for organic foods and unprocessed things 85. Learn that you cannot ’spot reduce’ - fat comes off from the whole body not just one section 86. Muscle and fat do not co-exist well so build some muscle 87. Take spas, massages, etc. to help muscles recover faster - thus being able to train more 88. Never train through injuries or when muscles are still sore 89. High intensity training is harder and better - don’t believe hype about low intensity cardio burning more fat - high intensity keeps your heart rate up long after you leave the track 90. Stretch muscles that are sore and stretch before, during and after training 91. See a doctor before doing hard weight loss stuff 92. 3500 calories = one pound of fat - diet is more important that hours on the treadmill 93. Skipping meals won’t burn fat - keep your metabolism burning by eating more often 94. Hot water will burn calories as well as being a Chinese medicine. Cold water will do the same 95. Replace a smaller meal with a protein shake - liquid food is better for you 96. Don’t wastre your money on pills or quick fixes - change your habits 97. Never sacrifice your health to lose a bit of fat 98. Be creative with cardio - running and biking isn’t the only way 99. Never train for more than one hour at a time 100. If you lose motivation, re-check your goals and ambitions and make them firm 101. Drink more water!
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