FAT - All fats have the calorie content of 9 calories/gram, more than twice the calories of either protiens and carbohydrates. Fats are responsible for the smooth function of the cells, joints, and digestion. 10% of your diet should be from fats, of which 7% should be from plants and 3% from animals. An easy way to tell is at room temperature animal fats are solid, plant fats are liquid.

Imagine you are a machine and you need to keep your parts lubricated. This can be achieved with minimal oil or fat.

Good sources of fats are Olive Oil, Fish Oil, Cheese.

PROTIEN - is responsible for the rebuilding of damaged tissue that occurs during our daily lives. Protien is like the mechanic for the body. Your body needs about 30% of your diet to consist of protien in order to keep up with your daily demands. In cases of extreme stress on the body, you may need as much as 35-40%.

Good sources of protien include Chicken, Fish, Eggs, Pork, and Beef. These are all complete protiens, which means they contain all 13 essential amino acids. Vegetarians can get these essential amino acids by combining certain foods like; rice, beans and corn.

CARBOHYDRATES - are responsible for supplying your body with the fuel to keep up with the daily energy demands on the body. Energy demands increase under fatigue by about 100-200 calories a day. 60% of your diet should consist of carbohydrates.

Good sources of carbohydrates are potatoes, rice, breads, pasta and fruits. Poor sources are refined sugars found in "sweets" and should be kept to an absolute minimum.

VEGETABLES - are responsible for providing your body with the daily vitamins and minerals your body needs for the cells at all levels to perform their daily functions and keeps everything operating at its peak potential.

Good sources of vegetables come in many forms, you should always look for lots of color in your vegetables. Primarily greens, reds and yellows. Vegetables that are colorless like coliflour have very little nutritive value as with squashes. Vegetables are very low in calories and it would be nearly impossible to eat too many.

Basal metabolic rate is the rate at which your body burns calories at rest each day. Women are usually around 1200 cal/day. Men tend to be about 1700 cal/day. With activity women are around 1500 cal/day and men are around 2000 cal/day. These numbers are directly related to the amount of muscle a person has and there overall weight. Women 110-160 lbs and men 150-200lbs.

60-75% of your calories are used for:
Sleeping metabolism
Awake metabolism
Arousal metabolism - basically, this is just existing!

10% of your calories are used for:
The thermal effect of feeding and digestion

15-30% of you calories are used for:
Physical activity

Based on the above information, in order to loose any excess fat weight from your body through diet and exercise, you should keep your calorie intake at:

Women	- 1200-1500 cal per day
Men	- 1500-2000 cal per day

It is imperative that your body has a regular eating pattern as far as time goes. So based on a RESULTS oriented day plan, here is what a day should look like.

6am- Wake up have a glass of water

6:30-7:30am — Get the motor running. Either go for a walk, bike ride, jog, swim, or lift weights for a minimum of 20 min without breaks or rests included in that time. So if you are not moving, it doesn't count towards that 20 min. For some this is alot, for others, a mere warm up.

7:30-8am — Breakfast - Plain yogurt with fresh blueberries, granola and water. You should only need about 300-350 calories.

8-10:30am — What ever it is you do

10:30am — Snack - A whole piece of fruit. Banana and glass of water. 100-150 calories is all your body needs.

10:30am-12:30pm — Whatever it is you do

12:30pm-1pm — Lunch - A tuna salad sandwich on whole grain bread with lettuce and tomato. And a glass of water. Again, all your body needs is about 300-350 calories.

1-3:30pm — Whatever it is you do.

3:30pm — Snack - A handful of almonds and water. 100-150 calories is all your body needs.

3:30-6pm — Whatever it is you do.

6pm — If you did not workout in the morning, now is the time to either go for a walk/jog, bike, swim, or lift. If you worked out in the morning, it is dinner time. Don't eat dinner until after you worked out.

Dinner - A small tossed salad and spaghetti with meat sauce. 300-350 calories is all you need.

6:30-9pm — Whatever it is you do.

9pm — Prepare for tomorrow. If you fail to plan, plan to fail.

10pm-6am — Sleep - 8 hours of sleep is essential and will make you feel great.

There are many different ways to strengthen your body, but there are only 3 basic moves your body makes.

Squatting - any variation of movement from you hips and knees in one motion. For instance, a lunge is basically a single leg squat, as in a step up.

Pushing- anything that involves pushing something away from your body. For instance a push up or overhead press.

Pulling- anything that involves pulling something towards your body. For instance a pull up or a one arm row.

Intensity in your workouts is what matters most when you are Trying to get results. There are 3 ways to increase intensity in A workout.

Resistance- the amount of weight being moved. This will be largely predicted by the muscles You are working, but 8-20 repetitions able to be completed to stay within a safe range. You can do less reps, with more resistance but should be very careful with form, because there is a greater chance of injury. It is important to note that your reps are determined by when you can no longer perform that exercise without "cheating"

Duration- the amount of time under stress or rep range the number of repetitions you do will depend on What your primary goal is.

8-12 reps primarily enhances muscle size and Strength as well as tendon and ligament tensile Strength.

12-15 repetitions will tax your muscular endurance As well as your strength a bit more and will help To "tone" your muscles.

15+ repetitions will almost exclusively work Your muscular endurance which means your Bodies ability to do work and recover and do It over again and again.

Volume- the amount of work done or number of sets another way of increasing the work load without Changing the weight you lift of adding more reps Is to add more sets. There are no rules as to the number of sets you can do. There are rules as to the number of sets you should do though. If you.... Text ended here