Eve's Health & Fitness

DOB: October 27 CURRENT RESIDENCE: North Eastern Oklahoma OCCUPATION: Certified Group Fitness Instructor HEIGHT:5'1"; WEIGHT:105 lbs.; BF%:14.3% bodyfat FAVORITE BODY PARTS TO TRAIN: Back, abs FAVORITE CHEAT MEAL: Mexican and any dark chocolate CAREER HIGHLIGHT: Featured as a fitness role model in Chad Tackett's Global-Health & Fitness website: http://www.global-fitness.com/ DESCRIBE MYSELF: Competitive, energetic, persistent, focused, consistent, and driven.

Thursday, March 10, 2005

Fit Tip: What's Your 2005 Goal?

Goal: Lose Weight!

Exercise Program

  • Perform at least 20-30 minutes of moderate to high intensity cardiovascular exercise 3-4 times per week (running, spinning, stair climbing, etc.)
  • If you can only tolerate low intensity cardiovascular exercise (such as walking), increase to 45-60 minutes 3-4 times per week.
  • Conduct resistance training exercises utilizing free weights, cable machines, dumbells, and/or home gyms. You should train 3 times per week for no more than 45 minutes each time. Warm up with 5 minutes on the bike or treadmill to loosen up your muscles.
  • Make sure to vary type, time and intensity of all your exercises frequently.
Nutrition Program
  • I recommend that you consume 5-6 well-balanced meals per day. Each meal should be roughly equal in calories, protein, carbohydrate, and fat intake. Balance your meals with approximately 30% from fat and 40% from carbohydrates.
  • Aim for about 1 gram of protein per pound of body weight. (140 g/day if you weigh 140 pounds).
  • Good source of protein include: eggs, egg whites, fish, skinless chicken & turkey, low-fat cottage cheese, lean beef & quality protein powders. Good sources of carbohydrate include: vegetables, fruits, beans, whole grains (brown rice, oatmeal etc.). Good sources of fat include: nuts, seeds, olive oil, fatty fish (salmon, tuna), canola oil, low fat cheese, low fat mayo, peanut butter, flax seeds.
  • Drink one-half to one full gallon of water each day.
  • Allow yourself a cheat day once a week to satisfy your cravings and eat whatever you want.
Supplement Program

  • Use a quality multi-vitamin / multi-mineral formula. See TwinLab's Daily One below.
  • Extra antioxidants for extra insurance. 500-1000 mg of Vitamin C and 400-800 iu of Vitamin E is recommended. See Syntrax Radox below.
  • Try a fat burner. These popular weight loss aides can pep up your energy and your metabolism to help you burn fat! See TrimSpa and Metabolic Thyrolean below.
  • Use 2-3 Meal Replacement Powders (MRPs) per day. This will help insure that you take in enough lean protein and essential nutrients to support muscle mass gains. See ZonePerfect bars and Myoplex Lite below.
  • Essential Fatty Acids. EFAs are wonderful, healthy fats that can help support your efforts tremendously. See the Total EFA below.
  • Use a whey protein powder to reach your daily protein needs. See Optimum 100% Whey below.
  • These are the basics, there are many more quality supplements available and as always I recommend that you visit MuscleMaster.net frequently to stay in tune with all the latest information and research.
[Note: Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.]

Daily One Complete multi vitamin/mineral supplement
TrimSpa Amazing high speed diet pill, Produces 100% more weight loss than diet and exercise alone.
ZonePerfect Bars Delicious and nutritious on the go meals.
The Total EFA Total essential fatty acid supplement. Omega 3 and omega 6.
Radox Fight free radicals and protect your body.
Metabolic Thyrolean Metabolic Thyrolean is a powerful stimulant free fat loss formula from ProLab Nutrition.
Myoplex Lite (20 packs) Complete nutrition in convenient to use shakes.
100% Whey (5 lb.) High quality whey protein.

Regards,

Eve

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