Category Archives for nutrition

Fastest Way To Health by Paul Chek

Paul Chek's Wisdom For Your Benefit! 

Part 1

In part 1 of this 6-part series, Paul explains his view on the fastest way to health.

This is not through magic pills and protein powders, the latest fad diet or trendy exercise program. There is no silver bullet to health other than being truly honest with yourself.

To learn more about this topic, read Paul's

blog: http://www.paulcheksblog.com/

Visit Paul on Facebook: https://www.facebook.com/paulchekspage

ATTENTION Viewers:

Please be advised that this forum is not intended for personal therapy.

Paul Chek does his best to share education and resources to help you live a healthier, more full life. If you have applied what he shares here, and are looking for more, here are some resources to check out:- "How To Eat, Move and Be Healthy!" - book- "The Last 4 Doctors You'll Ever Need - How To Get Healthy Now!" - multimedia ebook- "You Are What You Eat!" - audio/workbook program- "Healing Fungal and Parasite Infections - The Absolute Essentials" - DVD or online course- "The 1-2-3-4 For Overcoming Addiction, Obesity and Disease" - online program

Part 2

Part 2 of Paul's 6-part series on the Fastest Way to Health, which is to be honest with yourself!

In this video Paul discusses Dr. Happiness, one of "The Last 4 Doctors You'll Ever Need".

Dr. Happiness is the overarching umbrella that contains the other three doctors, Dr. Movement, Dr. Diet and Dr. Quiet. Dr. Happiness helps us define what makes us happy - and this is what makes US happy, not what other people think we should be doing, feeling or being to be happy. Exploring Dr. Happiness and being honest with ourselves helps us to determine our dreams, goals and core values. It is only once we are clear on these that we can truly become healthy in body~mind~spirit.

Part 3

Part 3 of Paul's 6-part series on the Fastest Way to Health, which is to be honest with yourself!

In this video Paul discusses Dr. Movement, one of "The Last 4 Doctors You'll Ever Need".

Paul looks at what is needed to have baseline health, which as far as movement is concerned means, how much and what type of movement do you need?

He also talks about dream-specific conditioning - you'll have to watch the video to find out more about this! Dr. Movement also encompasses movement of the mind and emotions, as well as the body and Paul touches on both these topics too.

Part 4

Part 4 of Paul's 6-part series on the Fastest Way to Health. The fastest way to health is simply just to be honest with yourself! In this video Paul discusses Dr. Diet, one of "The Last 4 Doctors You'll Ever Need" and he shares some key diet tips you can apply that will create noticeable changes in your health and vitality.

To learn more about this topic, read Paul's blog: http://www.paulcheksblog.com/Visit Paul on Facebook: https://www.facebook.com/paulchekspage

Part 5

Part 5 of Paul's 6-part series on the Fastest Way to Health, which is simply just to be honest with yourself! In this video Paul focuses on Dr. Quiet and the importance of sleep as part of a healthy lifestyle.

Part 6

This is the final video in Paul's 6-part series, "The Fastest Way to Health", where he explores 4 Doctor integration and ties together the topics covered in the previous five parts.

To learn more about this topic, read Paul's blog: http://www.paulcheksblog.com/

Visit Paul on Facebook: https://www.facebook.com/paulchekspage

ATTENTION Viewers:

Please be advised that this forum is not intended for personal therapy.

Paul Chek does his best to share education and resources to help you live a healthier, more full life. If you have applied what he shares here, and are looking for more, here are some resources to check out:-

"How To Eat, Move and Be Healthy!" - book-

"The Last 4 Doctors You'll Ever Need - How To Get Healthy Now!" - multimedia ebook-

"You Are What You Eat!" - audio/workbook program-

"Healing Fungal and Parasite Infections - The Absolute Essentials" - DVD or online course-

"The 1-2-3-4 For Overcoming Addiction, Obesity and Disease" - online programIf you are looking for a skilled C.H.E.K Practitioner and or CHEK Holistic Lifestyle Coach for yourself or your loved one, please seek a qualified C.H.E.K Institute-Trained Professional in your area....there are over 10,000 world wide!http://www.chekconnect.comVisit http://www.chekinstitute.com and http://www.ppssuccess.com to learn more about Paul Chek's work, courses and programs.

walnuts




Power Food: Walnuts

Enjoy This One Food That Will Protect Your Heart, Fight Cancer,
and Sharpen Your Mind

For several decades, nuts were withheld from a healthy diet due to their higher fat content. However, we now know that nuts are an extremely important part of a heart healthy diet and walnuts could be the best for you.

Ancient Power Food

People have been eating walnuts for thousands of years, with reports of walnut trees being grown as far back as the Roman Empire in 7,000 B.C.  In ancient Persia, walnuts were a food for royalty.

Their popularity caused them to be traded and bartered all across the world by English merchants, earning them the name English Walnuts, despite never being grown in England.

Today, walnuts are grown all over the world, but California is responsible for 99% of the walnuts used in the United States.

Let's look at some of the health benefits of walnuts and how you can start including them in your diet.

A Nutrient Package That is Hard to Beat

Walnuts are a very versatile health food with several unique health boosting components. Like most nuts, walnuts are high in good fats.

One serving of walnuts contains 13 grams of polyunsaturated fats (including the coveted omega-3 fats). Decades of scientific research show that this type of fat will reduce your risk of heart disease and diabetes.

You may not realize that walnuts also contain extremely high levels of antioxidants. Researchers from the University of Oslo in Norway found that walnuts contained more antioxidants than 1,111 other foods tested, second only to blackberries. Antioxidants play an important role in our bodies, by fighting molecules in our bodies called free radicals, which, if left to their own devices, can accelerate signs of aging and cardiovascular disease.

One serving of walnuts, just less than 1/4 cup, contains 2 grams of fiber and is a good source of two important minerals: magnesium and phosphorous.

Walnuts and Your Heart

In 2003, a study was published in the American Journal of Clinical Nutrition which reviewed all of the available research on walnuts and their impact on cardiovascular disease. The researchers found that eating walnuts consistently will reduce the risk of heart disease. Many scientists believe that eating just 1.5oz of walnuts each day is enough to produce this reduced risk of cardiovascular disease.

Walnuts and Cancer

An incredible study using animals to investigate the effects that eating walnuts has on breast cancer, showed that daily walnut consumption slowed the growth of breast cancer tumors by half.

Walnuts and Your Mind

More animal research published in the British Journal of Nutrition showed that eating walnuts daily was shown to reverse age-related cognitive decline.

The ability of walnuts to impact so many different diseases and aspects of your heath is most likely due to their broad nutrient package which fights inflammation.

Walnuts in Your Diet

So how can you add walnuts to your diet?

Walnuts can be added, along with blueberries, to Greek yogurt for a nutritious and fast breakfast. They also are the perfect addition to smoothies, as they have a neutral flavor and they won’t settle to the bottom of your blender like almonds.

At lunchtime, you can replace the nutritionally void croutons on your salad with walnuts. You will still have the added crunch that croutons bring, but you'll be getting over 2 grams of heart-protecting omega-3 fat, alpha linolenic acid and no refined carbohydrates. Walnuts have 5 times more alpha linolenic acid than pecans, and most nuts don't have any.

Ground up walnuts go great on top of salmon or mixed into your favorite chili.

Or, just add a small handful of walnuts as a mid-afternoon snack instead of reaching for chips or pretzels.

Probiotics

Probiotics are microorganisms that live in our gut and are related either directly or indirectly to pretty much every function in our body… especially digestion.



But the idea that such tiny bacteria can influence how we feel, think and protect our health is pretty hard to comprehend.



Recently, our gut has been called our “second brain” because of how strongly it can impact our mood and wellbeing.



In fact, an imbalance in gut bacteria has been linked to depression, anxiety, and even certain mental illnesses.



Bacteria outnumber the cells in our bodies by 10 to 1… so it’s really important to keep a healthy balance between the good bacteria and the bad ones.



Probiotics (the good bacteria) have a TON of benefits including:



  • -Strengthening your immune system
  • -Improving your digestion and nutrient absorption
  • -Increasing your energy levels
  • -Improving your skin
  • -Maintaining an optimal metabolism and aiding in weight loss

If you’re not eating fermented food on a regular basis, then it’s important to supplement with a good quality probiotic.

CLICK HERE

Foods like: kefir, sauerkraut, kimchi, kombucha, yogurt, raw cheeses, and even apple cider vinegar pack a probiotic punch.

Helpful tips to prevent impulse eating…

It’s happened to all of us. You know the feeling - you are away from home running errands, or you are out late because you had to stay at work longer. And you realize that you are hungry. Not just a little hungry though. You haven’t eaten for hours, your head is starting to throb, and you can’t even think straight.

Bottom line: you have to eat. Now!

As you survey your options, you realize that getting something to eat that is even remotely healthy is going to be nearly impossible. But you have little choice, so you grab a burger or a salad with “grilled chicken.” (Do you have any idea how much that piece of ‘grilled chicken’ has been processed and soaked and manipulated and transformed before it arrives in front of you?) Or a small order of fries just to get you through.

And just like that you have put food into your body that will lower your immune response, raise your blood sugar, reduce your energy and contribute to weight gain.

It is a tough situation, and like I said, we’ve all been there. Sometimes you really do have to eat ‘right now.’ But over time, these eating emergencies add up and significantly impact your health and fitness achievement.

Emergency Preparedness

The answer is to stop having eating emergencies, and I will show you how to do this. It does take some planning, but it isn’t as hard as you might think.

The first step is to make a list of healthy, on-the-go foods that you enjoy eating. Make sure that you include things with healthy fats, protein and carbs (if it’s around your workout time). When you are very hungry, you need to have all the macronutrients covered in order to get quick energy, satisfy your hunger and clear your brain fog. This does not have to be a complete meal, but it needs to be balanced enough to substitute for one if needed.

Here are some ideas to help you get started.

· Unsalted nuts. Walnuts, pecans, hazelnuts, almonds, cashews, Brazil nuts. (These will provide protein and good fat)

· Raw Veggies. They are crisp, juicy, cold and sweet and full of the micronutrients your body craves.

· Cheese. If you eat dairy, having a small slice of your favorite cheese will give you a complete protein, a little fat and be very comforting. Remember: the goal is to tame the beast inside you that is calling out for a hotdog from the nearest drive through window. This is a mental exercise as well as physical!

· Nut butters. Cashew, almond, peanut...find your favorite. Almond butter is great on a banana; cashew butter is perfect on whole grain crackers. Go ahead and put 7-8 chocolate chips on top if you want. This is a tiny indulgence that will go far to settle your craving.

· Boiled eggs. Do you like cold, salted boiled eggs? They are a powerhouse of protein. Just be sure to get free range eggs.

· Sardines. Yes, you read that right. If you like fish, you can buy small packets of wild caught sardines that travel very well.

· Water. You have to drink water.

The second step seems obvious, but it has to happen if you are going to eliminate impulse eating: buy the food on your list. You have to get it in your house, so you have it when you need it.

The third step is to plan your food kit. This food has to travel with you, and you have to decide how you are going to transport it. The secret is convenience. If you only have five minutes to grab your kit on your way out the door before work, it has to be streamlined. Ideally you will leave yourself more than five minutes, but life happens.

Here are some tips to help you set up your food kit for ease and speed.

· Small cooler. Purchase a small cooler that will hold an ice pack and several other things. Keep this in your kitchen so you can grab it on the go.

· Plates, utensils, napkins. Whether you use paper/plastic or your everyday items, get a bag and put a couple of plates, some utensils and some napkins in it. You will use this same bag every time you use your kit, so it becomes a habit. It can be a plastic bag, a cloth bag or a paper bag. It doesn’t matter. The point is that you can grab this bag on your way out the door and know that it has what you need in it.

· Small storage containers or plastic bags. You need individual containers to put your food in. Don’t take the whole package of cheese or the whole bag of chocolate chips, because you will end up eating too much. Put one or two pieces of cheese in a container, and put only 7-8 chocolate chips in a bag. Toss some nuts in one container, some cut up fruit in another. Also, you don’t have to prepare everything in advance. In a pinch, you can eat a big bell pepper just like an apple! Just have a plan so you can get it fast when needed. Some things don’t have to be separately packaged, such as your nut butter. Just toss the whole jar in the cooler…if you can control yourself.

· A tote bag or duffle bag. This bag will be your “picnic basket,” so to speak. Stuff everything into it that does not go into the cooler.

· Water bottle. You need something to store a lot of water in.

Now do it

You’ve done the hard part. You’ve figured out what foods will make you happy and help you through the emergency, you’ve stocked up on them, you have gathered what you need for transport and you have your water situation figured out.

All that is left is making it happen. You have to take the food with you when you leave the house. The first few times you do this, it will seem complicated and tedious. But eventually, you will do it with little thought. It will be habit. That is why using the same cooler, the same bags and the same water container every time is so important. You will likely even find you grab the same foods nearly every time—it’s just easier. And it has to be easy, or you won’t do it.

The happy result is that when you are out and realize you are hungry, you will not have to eat food from a restaurant. You will have an assortment of health and energy promoting foods at your fingertips.

11 Reasons Why You Should Consider Joining Body by Greg

11 reasons why residents of Greater Columbus are choosing this sleek 900 sq. foot studio to train and to direct their health and fitness goals.

 

Walk into Dominic’s Salon and Company on 1545 Bethel Rd. and go directly up the flight of stairs, which stands under the dazzling chandelier that greets you.  At the top, turn right and you will enter a medium-sized studio framed with tall windows and Marvel Superheroes.  A line of dumbbells and Kettlebells rests along one wall while a chin-up bar and a Smith Machine stand along another wall.  You may wonder what is so special about this place.  But clients at Body by Greg (BBG) explain why this is the place they choose to return to again and again for training and direction in their fitness and health goals.

 

Here’s what they are saying:

 

  1. You get healthier and better looking:
  • “I am healthier today than I was 10 years ago! I look and feel better than ever before!”Naveen Reddy
  • “I’m in better shape and eating healthier.”Angela Welch-Dally

 

  1. You get variety
  • “Every workout is different than the last.”Scott Cook
  • “You get a variety of workouts.”Gisela Chang

 

  1. You get support
  • “At BBG, you’re made to feel like family, not just people who work out together. We support each other.”Ashley Howard
  • “BBG is a family. We support each other through it all.”Jill Collins
  • “The environment in the classes is encouraging and comfortable. You feel like you want to be there.”Angela Lietzau-Lao

 

  1. You get accountability
  • “You get accountability from the BBG family who want to see you succeed.”Gisela Chang
  • “We support each other and hold each other accountable.”Ashley Howard
  • “Greg will never let you cheat, even in a group of 10 people.”Tanya Koganov

 

  1. You get a trainer who believes in you
  • “Greg doesn’t give up on you and he doesn’t allow you to give up.”Angela Welch-Dally
  • “Greg truly cares about you and your health and success.”Jill Collins
  • “Greg is an awesome trainer. Seriously the best. He is very passionate about what he does and he really wants every person to succeed.”Tanya Koganov

IMG_8333

  1. You get a trainer who respects YOU
  • “He works just as hard with people who are overweight and out of shape as he does with athletes and bodybuilders.”Glenna Lee Annarino

 

  1. You get a trainer who expects the best from you:
  • “Greg understands you better than you understand yourself and pushes you through. He will never let you cheat. He will count and make you work and he will not proceed until you have done your absolutely best.”Tanya Koganov
  • “Greg doesn’t give up on you and he doesn’t allow you to give up.”Angela Welch-Dally
  • Gregpushes you to achieve a level of strength and fitness you didn’t realize you had in you”Gisela Chang

 

  1. You get a trainer who knows where he wants to take you
  • “Greg trains in a way that forces me to develop all aspects of my fitness, including strength, speed, balance, flexibility, endurance and even coordination.”Scott Cook
  • “The exercises are not randomly thrown together. They are thought out and intentional, with your warm-ups preparing your body for whatever impact may come.”Angela Lietzau-Lao

 

  1. You learn
  • “It’s not just a workout-BBG educates you on how to live healthier”Gisela Chang

 

  1. You get stronger
  • “It is the best feeling to see your progress over time, not just weight loss but to see how strong you are becoming.”Jill Collins
  • Gregpushes you to achieve a level of strength and fitness you didn’t realize you had in you.”Gisela Chang

 

  1. YOU GET RESULTS!
  • “I lost over 30 lbs in 10 weeks.”Ashley Howard
  • “I have never seen results like I have while training with Greg.”Jill Collins
  • “It’s not much time put in for a great outcome.”Angela Lietzau-Lao

 

Are you looking to improve your health, lose weight and become a stronger person?  Look no further!  Come visit the studio, take the stairs on the right, which are under the glittering chandelier, and we’ll get you started on your own way up.

 

Lisa BBG

 

 

Win the Battle Against Fat Cells

As a fitness expert, you know I’ll never promise you a pill is going to be the answer to that “jiggle in your wiggle.” If you want six pack abs you’re going to have to work for them.
BUT…

There is some very promising research out there in regards to a dietary supplement you’ve probably been hearing a lot about.

Yes, I’m talking about Essential Fatty Acids. You probably have heard them called something like Fish Oil pills.

How’s this for good news?!

*University of Georgia researchers have found something pretty amazing about  Essential Fatty Acid supplements containing DHA. Get this: The actually help STOP the conversion of pre-fat cells into fat cells by causing them to die out before they can mature.

Once a pre-fat cell becomes a fat cell, well, there’s no turning back. You’ve got that fat cell for life. Imagine, actually decreasing the accumulation of fat by taking an Essential Fatty Acid supplement containing DHA!

Now let me do my best infomercial voice for you…

But wait, there’s more!

Seriously, that’s not the only benefit of Essential Fatty Acid supplements containing DHA.

According to studies** done at the University of South Australia people that combined exercise with Essential Fatty Acid supplements containing DHA saw greater fat loss than the test group that only exercised and did not take the supplement.

How can you not be excited by these research studies??

Now, personally, I don’t like Fish Oil pills because they cause you to burp like crazy. If you’ve ever taken them you know exactly what I mean. And they aren’t always the highest quality.

I prefer EFA Icon from Prograde Nutrition because they use Krill Oil. It’s been found to be a superior source of Essential Fatty Acids containing DHA. Plus, with EFA Icon there are NO fish burps. And I haven’t even mentioned all the amazing health benefits from this dietary supplement.

If you’re looking to accelerate your fat loss results than I really recommend you go with Prograde Nutrition’s EFA Icon. You can get it here:  Prograde Icon

Greg

PS – Remember, EFA Icon is NOT a miracle solution. You will need sound nutrition and exercise. BUT the research is there. It’s definitely a supplement with powerful fat loss properties. Get it here

 

PPS – I am a Prograde Nutrition partner
* Journal of Nutrition, Vol. 136:2965-2969

** American Journal of Clinical Nutrition, Vol. 85:1267-1274

7 Things Fit People Do

You’ve heard that being fit is all about the lifestyle, and not the quick fix, so today I’d like to give you a glimpse the habits that fit people have. These following seven habits are held by successfully fit people…wonder if you could apply a few to your own life.

1. They See Each Day with Perspective

Fail to meet your fitness goals today? Move on. Tomorrow is another day to make smarter decisions. When you wake up, rededicate yourself to your fitness goals without beating yourself about whatever mistakes you made in the past. After all, you can’t change what you did yesterday. All you can control is right now. So get to it!

Title: #inspiration #motivation #startup #entrepreuneur #life #faith #success #change #quote #quotes #happy #happiness #joy #smile #favor #love
Owner: sathishisaac

2. They Know Their Bodies

When you finish a workout, you should feel good. If you don’t, then something needs to change. Either your diet or routine is throwing you off. Fit people know how everything they do affects their body and they take steps to avoid those things that make them not feel and perform their best. Learn how your body responds and care for it accordingly.

3. They Find Ways around the Reasons

If you’ve ever wondered why you can’t quite get fit, it may be your proclivity for caving to pressure. And that pressure may be self-induced. Fit people do not give into excuses for why they shouldn’t exercise. Quite the contrary. They are continually finding reasons why they should hit the gym and find pockets of time to do it—even if the trip to the gym is shorter than usual.

4. They Eat and Sleep Well

Study after study has shown the benefit of eating whole, unprocessed foods. It provides energy and strength, helps you feel full throughout the day, and makes your time in the gym as fruitful as possible. Getting good sleep is equally as important, as it keeps all your bodily systems in rhythm. Put these two fit activities together and you’re well on your way to optimal fitness.

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Owner: latestthoughts

5. They Track Progress
For some, keeping tabs on health progress is about as exciting as watching paint dry. Once you get into the routine, however, you will become a believer in the power of tracking your progress. Tracking serves to both reward and motivate you, as you see that the countless hours in the gym and smart food choices lead to a healthier weight and greater strength—a.k.a. better overall fitness and health.

6. They Think during Exercise

It can be easy to mindlessly run on a treadmill at the gym if you’re not careful. Just remember that fit people don’t do such a thing. They’re very intentional about everything they do at the gym. This means if you want to be fit, you should put some brainpower into what you include in your workout and how you perform each repetition. This allows you to get maximum benefit from your gym time and reduces the risk of injury.

7. They Lean on a Trainer

The final thing fit people do is rely on someone with lots of knowhow in the realm of fitness. This is why my clients have such a high success rate in achieving their goals – because I make sure that they stick with it! I have a sincere interest in your overall health and well-being and know how to help you reach the goals that can seem so far away when you’re trying to achieve it on your own.

Title: Personal Trainer Columbus OHIO, Personal Trainer Greg Jasnikowski
Owner: Greg Jasnikowski

 

Can you remember a time when you felt completely discouraged with your body? It’s easy to beat yourself up when the body that you have is miles from the one you want. When negative emotions flood over you resist the urge to get down on yourself, rather turn the tides in your favor. You may have heard the expression ‘emotion creates motion’. This is a very powerful tool. Channel your dissatisfaction with your body into ‘motion’. Take control of your body and put a plan into action.

Call or email today and let’s get started on your fitness journey!

 

15 Fool-Proof Fat Loss Tips

  1. Eat 4-6 small meals day a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your metabolism to burn more calories.
  2. Consume whole foods that are high in fiber and low in sugar, such as lean protein sources (lean beef, chicken, fish, and whey protein), fruits & vegetables (oranges, apples, strawberries, blueberries, broccoli, peppers, asparagus, carrots, nuts (almonds, cashews, & walnuts), and whole grains.
  3. Eat low-glycemic carbohydrates such as vegetables, whole-wheat products and oatmeal instead of refined processed carbohydrates which usually come in a box or a bag.
  4. Consume 25-35 grams of fiber per day. Fiber will help satisfy hunger pangs as well as control insulin and blood sugar levels which tend to promote fat storage.
  5. Eat some type of lean protein at each meal. Protein helps to satisfy hunger and provide the necessary building blocks to maintain lean body mass while losing body fat.
  6. Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, Omega-3 fortified eggs, or other Omega-3 products.  Healthy fats are great antioxidants as well as help with brain function and many other essential processes that take place in the body on a daily basis. Essential Fatty Acids, according to clinical studies, could also help prevent certain diseases. To guarantee you’re consuming enough Omega-3 supplement your diet with EFA Icon.
  7. Eat 5-10 servings of fruit and vegetables a day to meet your micronutrient needs.  Vegetables also contain a good amount of fiber and help to control appetites and curb hunger. Additionally, VGF25+ provides the power-packed nutrition of 25 whole vegetables, greens, and fruits in a convenient “super pill.”
  8. Consume Green Tea or Water instead of calorie-filled drinks such as soft drinks.  Green Tea has many health benefits and you should be drinking 1ml of non-caffeinated fluid for every calorie that you consume. This works out between (8-12) 8oz glasses of Green Tea or Water a day.
  9. Balance your fat intake for the day.  One-third should come from saturated fats, 1/3 from monounsaturated fats, and 1/3 from polyunsaturated fats. Again, ensure you’re consuming antioxidant-rich Omega-3 Essential Fatty Acids by incorporating EFA Icon into your nutritional plan.
  10. Consistent fat loss requires good habits. If you want to create good habits, then you need plan. Therefore, map out your meals every day and follow them. If you follow your plan everyday for 2-3 weeks, you will form habits that become part of your daily routine and part of your life.
  11. Incorporate “superfoods” into your meal plan on a daily basis. Some examples are salmon, low-fat plain yogurt, tomatoes, spinach, mixed berries, whole oats, mixed nuts, olive oil, flax seeds(or flax meal), green tea, and various beans. Many of the super nutrition found in these “superfoods” are also found in VGF25+.
  12. Keep total fat intake under 30% for the day.  This can easily be accomplished by avoiding “extra” fats such as butter, sour cream, mayonnaise… This doesn’t mean you have to completely eliminate these items, just use them sparingly and avoid adding them to foods whenever possible.
  13. EXERCISE! Yes, you can lose weight just by changing your eating habits. But very few people succeed long-term – and it takes much longer to lose fat – when they don’t exercise. And something most people don’t realize is, just how critical ingesting the research-proven Protein to Carbohydrate ratio is to optimizing the results of your workout efforts.
  14. Record what you eat and drink. You will be amazed by what you find. Keeping a food journal is critical to your success because you need it to evaluate and analyze your current eating patterns. If your fat loss efforts are stagnant, the answer can usually be found in your food journal.
  15. Follow the 90% rule. If you can follow your plan 90% of the time, you will soon see unwanted fat melt off your body. However, if you find yourself breaking these rules more than 90% of the time, your chances of failing increase significantly.


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