Pic of the week - 10/09/17
Ganesh Rios - True Topsoyale

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that in order to you must walk 24 -7 and it should be for at least an hour per day.He also said you can break it up into 30 min or 15 min each sessoin.Jogging is hard on the joints.To effectively lose weight you should eat at least 1500 calories per day.Drink plenty of water.You should chose from fresh fruits and vegetables,whole grains and cereals,broiled or boiled chicken,turkey,fish.It is best to eat smaller meals more frequently because a large meal will make the body deliver more insulin,there by making you hungry quicker.Small regular meals keeps your blood sugar constant and also your metabolic rate which is important in burning calories.If you want to increase muscle mass and decrease body fat when you need to do isometric exercises like weight lifting.Some samples: Breakfast whole grain cereal,fruit,fruit,juice,whole grain toast,bagels with low fat cream cheese,english muffins,boiled or poached eggs or scrambled eggs in small amount of margarine.(benacol is the most heart healthy) whole wheat muffin. Lunch: chef salad with veggies,turkey,low fat dressing,tuna salad with relish,low fat mayo,egg,onion on whole wheat bread.egg salad with low fat mayo,whole wheat sandwhichs with deli turkey or ham,tomato soup Dinner: broiled chicken,baked fish, turkey breast.(season with Ms Dash,garlic powder,lemon pepper)You can fry your fish and chicken as long as you count the calories in the flour and oil,baked potato with low fat sour cream,tbsp chili beans,margarine,chives,fresh or steamed veggies,try a variety of colors with your veggies.Eat fruit for snacks,yougurt,dried fruits,low fat pudding,jello.Just count your calories.As with any diet or exercise program check with your doc first.Hope this helps you get started.P.S. if you feel weak on a particular day and are craving something horrendous then go ahead and indulge just count it into your daily caloric intake.To deny yourself will encourage diet failure and binge eating.