Lose Weight & Keep It Off!
I was watching TV the other day and counted about 10 different commercials saying that they have the "Best" weight loss cure. Well, in all honesty it's much simpler than that. I have my own weight loss program and I want to share with you what I do and how it works so well.
The secret to losing weight is to not starve yourself but to eat in moderation with more meals in order to increase your metabolism. Metabolism is defined as a set of chemical reactions that occur in living organisms that maintain life. These chemical reactions break down molecules to be used to construct and maintain cells and to be transformed into energy. If the demand for energy and cells are low, then metabolism slows down and the molecules are stored adipose tissue or "fatty tissue." In order to decrease the amount of fat stored in the body, we must increase the demand for the use of the food we eat. What I do is provide patients with a program that does just that.
In order to do this we must keep in mind that we still need to make sure that we give our bodies the essential nutrients to keep our health in check. The secret has to do with health shakes that you can get at my office. These are different than most shakes don't provide these essential nutrients. My shakes consist of powered fruits and vegetables along with protein. Take one scoop of greens, one scoop of reds, and a scoop of natural whey/soy protein. Add water and you have it. You can also add frozen fruit if you want to make a smoothie. Here is the schedule for the program:
1- Breakfast: one scoop of reds, one scoop of greens, and one scoop of whey/soy protein.
2- Snack on fruit, yogurt, or nuts.
3- Lunch: one scoop of reds, one scoop of greens, and one scoop of whey/soy protein.
4- Snack on fruit, yogurt, or nuts
5- Dinner: Eat a full meal consisting of a salad (use a combination of red wine vinegar, Boumond seasoning and olive oil for a dressing), low fat cottage cheese/applesauce, steamed vegetables, brown rice, and a meat with the best to worst choice in the following order:
This is just an example of what to eat for dinner. The main thing is to avoid breads/pastas or mainly carbohydrates in general (excluding fruits which should be eaten in small quantities at a time). Avoid anything white!! A good thing to do is to look into any diabetic cook book which can be found at the library. Stir fry is also good!! Maybe even weight watchers!! The main goal is to eat more small meals during the day with the minimal amount of carbohydrates/sugars as possible since they are what is broken down and stored as/in fat. Follow this diet plan along with ounce of Intramax in the AM and PM on an empty stomach and before 7 pm!! Also, follow this diet along with my exercise program (see below)!!
Please feel free to give me a call if you have any questions!! Also, I recommend joining American Health and Fitness or YMCA if you have not done so yet
This program will increase your metabolism along with changing your life. If you have any questions or comments, feel free to contact me at 260-459-2205 or via e-mail. Feel free to come by for a FREE tour, FREE demonstration, and/or a FREE consultation. Thank you and have a healthy day!!
Dr. James P. Nill DC.
Your Exercise Plan...
Day 1: Monday
1- 4 sets 5 reps dead lifts.
2- 1 set 5 reps inclined free weight bench press
3- 1 set 5 reps rows
4- 1 set 5 reps inclined free weight bench press
5- 1 set 5 reps rows
6- 1 set 5 reps inclined free weight bench press
7- 1 set 5 reps rows
8- 1 set 5 reps inclined free weight bench press
9- 1 set 5 reps rows
10- 1 set 5 reps seated pull downs
11- 1 Set 15 reps exercise ball sit-ups
12- 1 set 5 reps seated pull downs
13- 1 Set 15 reps exercise ball sit-ups
14- 1 set 5 reps seated pull downs
15- 1 Set 15 reps exercise ball sit-ups
16- 1 set 5 reps seated pull downs
17- 1 Set 15 reps exercise ball sit-ups
Day 2: Wednesday
1- 3 sets 10 reps dead lifts
2- 1 set 10 reps inclined free weight bench press
3- 1 set 10 reps rows
4- 1 set 10 reps inclined free weight bench press
5- 1 set 10 reps rows
6- 1 set 10 reps inclined free weight bench press
7- 1 set 10 reps rows
8- 1 set 10 reps seated pull downs
9- 1 set 15 reps exercise ball sit-ups
10- 1 set 10 reps seated pull downs
11- 1 set 15 reps exercise ball sit-ups
12- 1 set 10 reps seated pull downs
13- 1 set 15 reps exercise ball sit-ups
Day 3: Friday
1- 2 sets 15 reps dead lifts
2- 1 set 15 reps inclined free weight bench press
3- 1 set 15 reps rows
4- 1 set 15 reps inclined free weight bench press
5- 1 set 15 reps rows
6- 1 set 15 reps seated pull downs
7- 1 set 15 reps exercise ball sit-ups
8- 1 set 15 reps seated pull downs
9- 1 set 15 reps exercise ball sit-ups
Each secession lasts from 30-45 minutes. There are certain resting patterns you can do between each set with Monday having 30 second, Tuesday 1 min, and Wednesday 1.5 minutes. You can also add fifteen minutes of cardio after each training secession but it may be best to do it on your off days. Cardio can have more wear and tear on your body so I am going to lists the following exercises from least evasive to most.
Tuesday, Thursday, & Saturday do Cardio and Walk or Rest on Sunday.