Brandon's Guide To losing weight and getting in shape

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As you all know shreading pounds can be a very difficult thing to do and that 1st step can be the hardest but im encouraging you to take that 1st step, that 1st day and decide that you're going to change your life.

Eating: Foods that will help you burn fat and not store fat but still taste good

- Chicken (try to eat it baked, or eat chicken strips)
- Fish (It's good for you, lots of protein and good for your mind)
- Turkey (try it with gravy or hot sauce if it doesnt seem to tasty)
- Steak (great food to eat, try out cheesesteak hogies but only once a week )
- Eat vegetables ( collards, string beans, salad, soup )
- No PIZZA'S, CHEESEBURGERS, STAY AWAY FROM LOTS OF BREAD)
- Drink Water (it flushes out the fat)
- Don't eat late at night
- You can eat fast food and still lose weight, stay away from the fries though
- Try to elimate candy, cookies, anything with alot of sugar as you know sugar turns straight to FAT.

Exercise: You gotta get off the couch

- Workout at least 30 mins to 1 hour of cardio daily it's good for your health and i guarantee you will feel better all over inside and out
- Lift weights, Do 8-12 reps of 3 sets. Every 2-3 days
- Stretch before lifting so you don't get really sore afterwards


Follow these steps everyday and you should be losing weight, dont' be afraid to invest a little money into a gym it's worth it or a treadmill or some sort.

Good advice. My method is pretty math and logic based (cause that's just how I roll). Basically just don't eat anything that is nutritionally void (logical). Eat less calories than you naturally burn off just by being alive. For me that's 2775 calories- that's how many calories my body needs to maintain my current weight. To lose 1 pound you have to burn roughly 3500 calories more than what you eat. Again for me if I only eat 1775 calories in a day I should lose 1 pound every 3 1/2 days (roughly).

Other than that if you're going to keep track of your weight while dieting then you should go by what I call your "dry weight". Dry weight is a term a picked up while motorcycle shopping, it refers to how much a bike weighs when it has no fluids in it- just the weight of the bike itself. The human equivilent to that is to weigh yourself in the morning before breakfast after that initial morning pit stop in the bathroom after you've done your business when you're changing out of you PJs into whatever you're going to wear durring that day. So basically- necked with an empty belly and bladder = dry weight. The reason I prefer to keep track of my "dry weight" while dieting is simply because it's more acurate then weighing yourself at differant times of the day, fully clothed with a full belly. Your dry weight will always reflect the same thing.

www.fitday.com is an awsomely helpful site and it's free.