Portion Control with Numbers

Providing you have a kitchen scale at this point the list is going to be fairly simple for you to adapt to. While most magazines provide visuals such as; The size of a tennis ball, the size of a deck of cards, and things like half a baseball. Face it, though all of us know what these things are and probably messed with them at some point in our life "eyeballing" portions, unless its left overs to Tupperware, doesn't cut it. So, while going through my plethora of cookbooks I found an actual numbered list. It's from Williams and Sonoma Essentials of Healthful Cooking.

They are...

Raw Veggies 1/2 cup,  2-2 1/2oz,  60-75g


Leaf Veggies 1-2 cups,  1-2oz,  30-60g

Fruit (fresh) 1/2 cup,  2-3oz,  60-90g

Pasta, Rice, Dried Cereal (cooked) 1/2 cup,  3oz.,  90g

Meat, Poultry, Seafood 3oz.,  90g

Dried Beans (cooked) 1/2 cup,  3 1/2oz,  105g

Nuts 1/3 cup,  1 1/2 oz.,  45g 

Cheese 1 1/2 oz.,  45g 

Not everything has Cup measurements and the reason I highlighted the Gram measurement is because it's probably one of the best ways to nail your portions via weight. Don't worry if you go over a little bit. (like me I accidentally cut my meat into 4oz's instead of 3oz) But I'll be mindful next time. Also, PAY ATTENTION to the SERVING SIZES LISTED on the back of the boxes when it comes to cereal. For my oats in the morning it's 40grams for a 150 calorie single serving. So in this case the 90 grams is a little too high for me. But for those just starting out it's probably right up your alley.

That first step...

Okay the basics have all been provided for you. At this point you should know the following:

Your daily calorie intake.
Your target heart rate.
Your current BMI.
Your realistic goal weight.

You will need a notebook/agenda for a Food Journal/Log
A small digital kitchen scale with a tare button


STEP 1: DRINK WATER
Start by drinking 64 oz. of water a day. 


Record your starting weight on the date you begin. For the first week take baby steps into your changes. Too much Too soon can do more harm than good. And you're not going to receive instant results so BE PATIENT about it.

$$$Tip: I like to reuse juice bottles. Gatorade makes 32 oz size bottles. I fill my bottle up with water twice a day with the goal to finish drinking it before I go to sleep. For the larger size look for Juice that comes in 64oz size to help you visualize and train yourself to drink all of it during your day. Once you start getting active your water in take will increase. I have a gallon (128 oz) and a 96 oz juice bottle that I fill up with water for those really active days.

STEP 2: USE THE SCALE
Measure out portion sizes in everything that you consume.

The biggest key to weight loss is what you eat and how much of it. I gave you links in the beginning of where to go to find out more on portion control.

*I started out by measuring out 4oz portions of meat in sandwich bags. Squeeze the air out and freeze/refrigerate them.

*Fruits were also portioned unless they were raw/whole such as apples, oranges, fresh plums, peaches, nectarines.

*Veggies for me are not portioned I feel its okay to consume as much as you wish. As long as they're not covered in salt, butter, cheese or dressing.

*Grains such as rice, oats etc. look on the back and see how many calories are in a serving. Measure it out using your scale and put the portions in sandwich bags for a grab and go.

$$$Tip: You can reuse the sandwich bags for your grains and depending on your fruits and veggies. Just wash them out with soap and water and turn them inside out to air dry. I also buy my meat in bulk chunks. Not only is it more cost effective, but in one purchase you should, depending on the size of family eating, have enough to last you a month or more. Yes, it's more work in the kitchen but its worth it on the wallet. The same thing goes with buying bulk in other area's such as grains, and when it comes to fruit and veggies, try buying fresh and freezing them. We save HUGE money that way.  

STEP 3: SHUT OFF TIME
Stop eating 3 hours before you go to bed

That means at 7-7:30pm nothing goes in your mouth other than water, green tea, or a tooth brush. Not even a grape. You can make it till morning and be sure you get at least 8 hours of sleep.

$$$Tip: The time can change depending on your life and work schedule but try to keep it consistent. It's hard to do at first, believe me I was drinking water and green tea like no other but once I got into a habit of doing it I could sit and look through a cookbook without batting an eye at being tempted.

STEP 4: EAT HOW YOU WANT TO LOOK
Eat healthy


Unlike the frou frou masses with money you don't have the luxury of a personal trainer, cook or maid. There's just you and it's up to you to eat healthy. You've started to log what you eat, you've portioned everything you can get a hold of to make it easier to choose. Start making meals in advance and using the Alton Brown menu plan and free planners to set up your recipes and the links to get new ideas. No one said that you had to  eat a monotonous repeat every week for eternity.

STEP 5: GET UP & MOVE
Start exercising


Dedicate time for yourself people and don't do it in front of the PC or TV. Start out with 15 minutes, 20 minutes. Work your way up to 30, 60 to 90 minute work outs. You can do this.

Use the Couch to 5k free podcast to get you started. Stick with it and follow through with the program. Or if you feel you need a bit of a challenge, Workout Links.  There is NO REASON why you can't lose ANY amount of WEIGHT now.

Everything's been provided for you. Don't quit. Don't give up half way. Don't stop when you reach your goal. Keep going and work harder. Keep picking yourself back up because FAILURE IS NOT an  OPTION.

Workout Links! Now there's No Reason you CAN'T

If I can do these Links in an area no bigger than a beach towel
There is NO REASON why YOU can't Do them!

WORKOUT LINKS and STUFF (found on tumblr) 

DON”T HAVE TIME?!: Here are QUICK WORKOUTS

Spark People:

10 Minute Jump Start Cardio Workout

10 Minute Cardio Kickboxing Workout

10 Minute Jump Rope Cardio Workout

15 Minute Abs Workout

BodyRock:

BodyRock Cardio Exercise Workout:

Part 1
Part 2
Part 3Part 4
Part 5

Get Hot Cardio Workout

Insanity:

Fit Test

Plyometric Cardio Circuit

Cardio Power & Resistance

Cardio Recovery

Pure Cardio

Cardio Abs

Core Cardio & Balance

Max Interval Circuit

Max Interval Plyo

Max Cardio Conditioning

Max Recovery

Insane Abs

Max Interval Sports Training

Upper Body Weight Training

Jillian Michaels:

30 Day Shred:

Do Each Level for 10 Days

Need Water, towel and 1 to 5 pound weights

Level 1
Level 2
Level 3

Ripped in 30:

Week 1
Week 2
Week 3
Week 4

6 Week 6 Pack:

Do Each Level for 3 Weeks

Level 1
Level 2

Banish Fat Boost Metabolism
No More Trouble Zones
Yoga Meltdown

Carmen Electra:

Aerobic Striptease

Fit to Strip

In the Bedroom

The Biggest Loser:

Biggest Loser 30 Day Jump Start Workout

Biggest Loser Cardio Max Workout

Biggest Loser Weight Loss Yoga

Biggest Loser Boot Camp Workout

Turbo Jam:

T3 - Totally Tubular Turbo

Cardio Party Mix 1

Cardio Party Mix 2

Cardio Party Mix 3

Fat Blaster

P90X:

Need water, towel and either Weights up to 40 lbs

Resistance bands, chin up bar.
Workout Poster: http://www.4shared.com/office/0OlSKBAM/Workout_Poster.html?

Chest and Back/Ab Ripper X

Plyometrics

Legs and Back

Yoga X

Cardio X

Kenpo X

Shoulders and Arms

Core Synergetics

Stretch X

Chest, Shoulder, and Triceps

Back and Biceps

Tone It Up:

Bikini Abs & Thighs

Sandcastle Workout

Bikini Blast Circuit Workout\

Diet Health:

Ab and Inner Thigh Exercise

World’s Fastest Workout

POP Pilates:

Flat Abs Challenge

3 Minute Ab Challenge

Slimming Inner Thighs & Calves

Inner Thigh Insanity

Saddlebag Shaver

Standing Pilates for Legs, Butt & Obliques

Butt Blaster

Getting Fit: A challenge for beginner runners or those of you who want to start running.

Do the Couch to 5k Workout as this running challenge you'll get the Same results

Week 1: Run one minute. Walk 90 seconds. Repeat eight times. Do three times a week.

Week 2: Run two minutes. Walk one minute. Repeat seven times. Do three times a week.

Week 3: Run three minutes. Walk one minute. Repeat six times. Do three times a week.

Week 4: Run five minutes. Walk two minutes. Repeat four times. Do three times a week.

Week 5: Run eight minutes. Walk two minutes. Repeat three times. Do three times a week.

Week 6: Run twelve minutes. Walk one minute. Repeat three times. Do three times a week.

Week 7: Run fifteen minutes. Walk one minute. Run fifteen minutes. Do three times a week.

Week 8: Run thirty minutes continuously.

45+ Awesome Workouts Links

I hope you guys find this helpful and have fun trying out all these great workouts. 

May you burn lots of calories, sweat buckets, and look your best.

~

Cardio & High Intensity Interval Training (HIIT)

Tone It Up Beach BABE video

BodyRock.tv Hot Body Workout video

BodyRock.tv 4 Minute Workout video

BodyRock.tv Hardest Workout Ever video

BodyRock.tv Hard Bodies Getting Harder Workout

BodyRock.tv 6 Minute Workout video

BodyRock.tv Run The World Workout video

BodyRock.tv Hot Attack video

~

All Over Body Toning

Tone It Up Arms, Abs, and Legs Pyramid video

Tone It Up Bikini Abs & Thighs video (with yoga ball)

Tone It Up Sandcastle Workout video

Tone It Up Bikini Body Workout with Self Magazine!

Tone It Up Bikini Blast Circuit Workout video

Tone It Up Bikini Body Workout with Self Magazine!

Pop Pilates Till The World Ends video

Pop Pilates Summer Slimdown Part 1 & Part 2

Bodyrock.tv I’m Into You Workout video

skinnyyogagirl’s 1000 Rep Workout

skinnyyogagirl’s Full Body Cardio & Strength Workout

skinnyyogagirl’s Burning Body Workout

~

Abs

Pop Pilates Flat Abs Challenge video

Pop Pilates 3 Minute Ab Challenge video

Tone It Up Tighten & Tone Your Abs video

Tone It Up Itty Bitty Bikini video

~

Legs & Butt

Pop Pilates Slimming Inner Thighs & Calves video

Pop Pilates Inner Thigh Insanity video

Pop Pilates Saddlebag Shaver video

Pop Pilates Standing Pilates for Legs, Butt & Obliques video

Pop Pilates Butt Blaster video

Tone It Up Bikini Beach Bum video

BodyRock.tv Abs Now Workout video (I know it says abs but it works the thighs more)

BodyRock.tv 300 Squats Challenge

skinnyyogagirl’s Legs & Butt Workout

~

Yoga

Dashama Sun Salutations video

Dashama Sun Salutations 2 video

Dashama Hip Stretches

Tara Stiles Bend It Like Tara video (my favorite stretching video)

sadienardini 40 minute yoga weight loss videos  Part 1, Part 2, Part 3, Part 4

exercisetv.tv Yoga Fitness Plus 45 minute video

exercisetv.tv Beginner Yoga 20 minute video

exercisetv.tv Yoga Sculpt 30 minute video 

exercisetv.tv Yoga Fitness Fusion 45 minute video

Yogis Anonymous Hurts So Good Power Yoga 95 minute video

Yogis Anonymous Blissed Flow Yoga 90 minute (love love love this one!)

Post Running Stretch video from FlexibleWarriorYoga

CREDIT: http://startnew-habits.tumblr.com/post/8401040248/workout-links

Cardio and Endurance

Cardio comes from the greek word Kardia meaning heart. In order to burn fat and speed up your metabolism you must elevate your heart rate. When you do this your body works harder to cool you down by sweating. As the old saying goes. No Pain No Gain. So how do you know when you're working hard enough?

Check your Pulse.
Know your Pulse rate.
Know your Target Heart Rate.

How to take your pulse

1. Place the tips of your index, second and third fingers on the palm side of your other wrist below the base of the thumb. Or, place the tips of your index and second fingers on your lower neck on either side of your windpipe.
2. Press lightly with your fingers until you feel the blood pulsing beneath your fingers. You may need to move your fingers around slightly up or down until you feel the pulsing.
3. Use a watch with a second hand, or look at a clock with a second hand.
4. Count the beats you feel for 10 seconds. Multiply this number by six to get your heart rate (pulse) per minute.

Count your pulse: _____ beats in 10 seconds x 6 = _____ beats/minute

What is a normal pulse?

Normal Heart Rates by Age Group Age Group Normal Heart Rate at Rest Children (ages 6 - 15) 70 – 100 beats per minute Adults (age 18 and over) 60 – 100 beats per minute

What is maximum heart rate?

The maximum heart rate is the highest heart rate achieved during maximal exercise. One simple method to calculate your predicted maximum heart rate, uses this formula:

220 - your age = predicted maximum heart rate

Example: a 40-year-old's predicted maximum heart rate is 180 beats/minute.

What is target heart rate?

• You gain the most benefits and lessen the risks when you exercise in your target heart rate zone.
• It is not recommended to exercise above 85 percent of your maximum heart rate. 
• Always check with your health care provider before starting an exercise program. Your health care provider can help you find a program and target heart rate zone that matches your needs, goals and physical condition.
• When beginning an exercise program, you may need to gradually build up to a level that is within your target heart rate zone, especially if you have not exercised regularly before.
• To find out if your are exercising in your target zone (between 60 and 80 percent of your maximum heart rate), stop exercising and check your 10-second pulse. If your pulse is below your target zone, increase your rate of exercise. If your pulse is above your target zone, decrease your rate of exercise.

What is your target zone? Target Heart Rate Zones by Age *

Age	Target Heart Rate (HR) Zone (60 - 85%)	Predicted Maximum HR
20	120 – 170	200
25	117 – 166	195
30	114 – 162	190
35	111 – 157	185
40	108 – 153	180
45	105 – 149	175
50	102 – 145	170
55	99 – 140	165
60	96 – 136	160
65	93 – 132	155
70	90 – 123	150
	Your Actual Values (Actual values are determined from a graded exercise test)
	Target HR:	Max. HR:

Credit: http://my.clevelandclinic.org/heart/prevention/exercise/pulsethr.aspx

As I said this is a scientific approach to weight loss so everything that's said is going to be found in trust worthy sites and information which are linked to in the credits.


START
Once you know your target heart rate all you have to do is work your way up to it. How?
You can actually purchase an electronic heart monitor ranging from 25-90$ or you can do it the same way you take your pulse with your fingers.

Cardio can be obtained by going up and down the stairs, or going for a walk. But if you want results you have to WORK HARD to get them. However, no one is going to expect you to run a marathon straight up out of the starting gate. And there are tons of Cardio options out there also known as Aerobic exercise from video to things you can do in your own home. The point is to work your way up to your max and the more you work, the easier it's going to get which means the harder you're going to have to push.

The top two Cardio exercises are jumping rope and sprinting. Jumping rope can burn as much as 1,000 calories per hour. Sounds great until you actually do it and find that you can barely last 7 minutes or that your ankles are killing you. So how can you build up your endurance? Sprinting or in this case Running.

You can go from sitting on the couch to doing 5k which is 3 miles. I've done this program myself and can vouch that it works. I actually exceeded the program and was doing three mile runs before I got to week 3. (I repeated weeks 1 and 2 till I mastered them then moved on to work harder). I found this free podcast program that can be used on any MP3 player. http://www.c25k.com/podcasts.htm simply download the weeks to your PC, upload them to your MP3 player, map out a flat or easy course using Map My Run or Google Maps and Get Started.  You will gradually get stronger as you go and this program can be used on the treadmill as well. Just turn up the speed when he says to and then decrease it when he gives you the okay to do so.

You can also use this on your bike or stationary bike if you have one. Increasing your effort and resistance then decreasing it.

Credit:http://en.wikipedia.org/wiki/Aerobic_exercise

There are also Lot's of video's and DVD's out there for you to use.

Menu's, Food Journals and Planners for Free

Typically I just go to Google and type in Meal or Menu Planner template or Food Journal Template. Here's a list of a few recommended links that I use.

Menu Planner Template

Menu Planner and Store List - You need to sign up for it but it is Free.

Another simple Menu Planner

Food Journal

Feel Free to search out on your own for one that suits your needs or just use a note book. But remember, the more you keep track the better off you'll be because you will have a record of your progress and will be able to correct any mistakes or repeat what you did in order to lose weight should there be a relapse.

IMPORTANT: Just as you keep track of what you eat. Keep track of what exercise you do and what weights you use. If it starts feeling easy you need to go heavier and amp up the effort you place into it. Work harder when you exercise so your daily life can be easier.