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Getting Lean - the Basics THE GYM by Chris Johnson

People spend millions of dollars every year trying to lose weight. As it stands, we are currently the most obese (on average) that we have ever been. Why is that? Especially with seemingly everyone so concerned with being "in shape".

The truth is, even though many of us are aware of how we look we don't have the first clue as to how to change it. Now this may not be true to you, dear reader, as you are obviously more concerned with "being above average" (or else you wouldn't be here), so let this quick lesson be for your best friend, your mother, your training partner, or whoever else you think may need a few quick tips on getting lean - summer is around the corner after-all.

Quick Tip Number One:
Exercise regularly. Any exercise is good, but of course to achieve the body of a god (or goddess) you must train with weights as well as some sort of cardio workout. 30 minutes of weights followed by 30 minutes of medium intensity cardio three to four times a week will do wonders for the formerly sedentary person. As you continue to train and become more advanced, you will discover what combination of program works best for you; but this is just the basics for now.

Quick Tip Number Two:
Avoid sugar. To lose fat weight you need to keep your insulin levels steady...especially at night when the cravings most often hit. Pop, candies, sugared cereal, white breads, etc. are physique killers. Look for high fructose corn syrup in products too - it's a hidden sugar found in many of todays foods. Advanced athletes can use a sugar type drink post workout to replenish glycogen stores, but that's about it.

Quick Tip Number Three:
Avoid fat. Not all fats are unhealthy, but stuff like fried foods, butter, mayo, salad dressings, fatty meats, etc. will all have you looking like the Michelin Man. Certain fats like flax oil, safflower oil, and other essential oils are important to good health, but they don't need to be overdone. When calories are very restricted it's a good idea to supplement essential 3-6-9 oils for joint, hormone, and every day health reasons. Again these are basic outlines to make making food choices easier and getting ready for summer a little less complicated.

Quick Tip Number Four:
Eat a balanced portion of carbohydrates and protein. Often people eat too many carbs because they're cheapest and taste good. Carbohydrates are used for energy and when you get too many they are stored as fat. By upping your protein you not only give your muscles the tools to grow, but you also fill up on something other than pure energy food.

Quick Tip Number Five:
Drink lots of water. It's the best weight loss aid available. Drinking ten glasses of water can help satiate your hunger as well as keep your body hydrated for exercise and dealing with life in general.

Quick Tip Number Six:
Make the "better" choices. We are often in environments where we don't have complete control of what goes into our bodies. Who wants top bring tupperware filled with fish and brown rice to a dinner party? So in these instances choose the best options - low sugar, low fat, moderate protein, moderate carbohydrate meals.

Quick Tip Number Seven:
Live! The above tips really aren't that hard to implement into your life. Adhere to them while at the same time enjoying life and everything is sure to fall into place. Life is about balance, so falling "off the wagon" is okay once in a while, just be sure that the good outweighs the bad and you'll be happy with the body you've made.

Chris Johnson
President & Owner
RenegadeNutrition.com
cjohnson@renegadenutrition.com

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