Guidelines for healthy living – Part 3
January 18, 2011 
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The Greatest Diet plan
Loosing weight is a growing problem in our society. The amount of money spent on diet supplements per year is estimated at 40-100 billion dollars annualy.1 The only way to keep the diet supplement market growing is either: Making sure that more people need to lose weight or making sure that those who are not at an ideal weight never reach it. With that said and done, I will list seven habits that will change your life for ever. These habits will make you lose more weight faster and be healthier than any amount of weight loss supplements.
1 Eat every 2-3 hours, no excuses. You should eat among 5-8 meals per day.
2.Eat lean protein with each meal.
3.Eat vegetables and/or fruits with each meal.
4.Avoid breads and pasta’s, ensure that your carbohydrate intake comes from fruits and vegetables.
5.Ensure that 25-35% of your calorie intake comes from fat, with your fat intake split equally among saturates (e.g. Animal fat), monosaturates (e.g., olive oil), and polyunsaturated (e.g. flax oil, salmon oil)
6.Drink only non-calorie containing beverages, the best choices being water and green teas,
7.Eat mostly whole foods.2
Exercising is very important in weight loss. Specifically for weight loss, cardiovascular training is highly important. When the average person thinks of cardio, they imagine continual jogging on a treadmill. I am here to inform you that there is a better way. Interval training has been proven to be more effective to help you achieve your goals than this continuous motion running.3 Interval training consists of running at a top speed for a desired amount of time followed by my a slower pace jog or walk. Then you continue the cycle. An example of an interval regime could be as follow;
2 minutes at speed 5
1 minute at speed 10
2 minutes at speed 5
1 minute at speed 10
Continue doing cycles of high to low speeds until you have met your desired time or number of intervals.
Lastly, if you’re going to lose weight and keep the weight off, you need a weight training routine as well. Weightlifting is important so you can build muscles which not only make you look better, but also increase your metabolism, which intern make it easier to lose weight. Since everybody is at different levels of strength, you cannot give a generic routine to everybody. All the advise I can give you is to seek additional information through websites, talk to a personal trainer, or find books on the subject. I will tell you that for weight loss, you want to keep the number of repitition per set relatively high.
