There are probably just as many excuses to not get into shape, as there are reasons to get into shape. The difference is those excuses can lead to less mobility, more illnesses, and possibly an earlier death. The gain in overall health and fitness makes the effort to lose weight worth it. Please remember to visit a doctor before starting any exercise program.

Exercise Tips
There are different exercises and different exercise programs, and it seems that someone somewhere is promising that their program is the best. The truth is that the best exercise program, especially for the person who hasn’t been overly active for a while is the exercise they are willing to stick with. That is not to say they have to love the exercise they are doing, but if they won’t stick with a program over the long haul, then they need to find another exercise.

Another important factor is how hard the exerciser pushes himself or herself. A person who is very overweight can do a lot of good by walking one mile a day in the beginning. However, one month later they will need to have increased their pace and distance in order to do as much good. The more the exerciser pushes their limits, the better the exercise is for them.

Nutrition
One of the hardest parts of losing weight is using an appropriate diet. Just like sticking with exercise, the change in diet associated with weight loss must be a habit and a lifestyle change, not just something to do for a while, or else the fat will return and all of that hard work will have been wasted.

When considering how much to eat, it is important to understand how much is being eaten. One pound of fat is 3500 calories. Therefore, if a person wants to lose two pounds a week needs to consume 1000 fewer calories during that week. There are all kinds of faddish dietary foods available, but the best thing to do is learn how to eat smaller portions of healthy food.

The more difficult part of starting a diet for most people is portion size. People are used to eating too much. Learning how many calories are in a portion size makes knowing how much to eat much easier.

Losing weight is not easy. The payoff for those who are willing to stick with a healthy lifestyle change is looking better, and most of all feeling better.

(photo credit: MikeBaird)

Author Bio: Jackie joined the Mesothelioma Cancer Alliance in 2009 as research assistant after graduating with a bachelor’s degree in English and a minor in fitness and nutrition. Jackie’s experience in technical and medical research has allowed her to assist in the development of medical content and outreach efforts, with specializations in alternative care, cancer support programs, and social media campaigns.

Everyone always seems to want to find a simple way to get the best abs that they can. It is the center of your body and honestly the first place people point to when talking about weight loss. Weird machines that make you twist and shout, plug in gizmo’s that “melt away” fat from your mid section, or super fat burning pills are all types of quick fixes people will buy in hopes of getting the look they want. But all of the research points towards the same thing; the best way to slim down is by controlling your diet. The nice thing about focusing on your diet is that it is a way to continually work on getting the best abs you can no matter where you are! So are there foods you can eat to help speed up the fat burning process of your diet?

How Certain Foods Burn Fat

Essentially the human body is a machine. There are many different types of fluid and fuels that can be injected into the body. But each type can change how the machine runs. Some cause the body to run more efficiently and faster, while others cause a build-up of gunk in the engine that makes the machine run worse over time. So what is the best type of fuel to give your body? There are a number of simple things you can include in your diet that will help you slim down and get you the best abs possible while doing nothing more than eating!

Pineapple is a great addition to any breakfast. Raw pineapple is rich in potent vitamin C. Vitamin C is a vital component in the fat burning process. Studies have shown that most people are deficient in vitamin C and having the proper amount or more is effective over the long term in losing weight. It is also considered a negative calorie food; a group of foods that take as much or more energy (calories) to digest than it contains. Also, the fruit contains a high amount of water which helps keep you full longer.

Grapefruit Is another good way to start the day by either eating it or drinking it in raw juice form. This fruit has large amounts of fiber which takes longer to digest, thus lowering food cravings. Grapefruit helps lower insulin levels as well, which curbs the body’s sugar urges.

Green tea is a wonderful addition to the daily routine. Most people know it is full of anti-oxidants. But it also has a chemical called EGCG (epigallocatechin gallate) which helps increases metabolism when combined with small amounts of caffeine. Drinking five cups throughout the day can burn up to 70 or 80 calories over the day.

Water is very important as we are comprised of more water than anything else. Dehydration has been shown to slow your metabolism. Lack of water will also increase fatigue and sugar cravings. The best practice is to drink water continually during the day with at least 8 cups consumed.

Hot spices are always fun, but they can also help with weight loss. Spicy food increases your body temperature and might even cause you to sweat a little. This also raises the heart rate which in turn increases your metabolism. Try cayenne, hot sauce, hot chilies, and red peppers to help give you the best abs in the spice aisle!

Cinnamon can help metabolize sugars more effectively when eaten with food. This will lower the body’s blood sugar levels. Too much extra sugar leads to increased fat storage. Try using this sweet addition as a substitute for sugar.

Low fat dairy can also help you trim down. Dairy is rich with calcium which inhibits production of calcitriol. This fun hormone tells cells to generate more fat. Try adding low fat yogurt or cottage cheese to increase your calcium and block that calcitriol!

So there you have it; a few simple additions to your diet to burn more fat while you eat. In some cases you are eating certain things to curb your appetite and prevent overeating. Others will help naturally increase metabolism during the day without working out. But the bottom line is this is a fairly simple and straightforward way to easily adjust your diet. As that fat burns away you can proudly show off the best abs possible whether it is in front of the mirror or at the pool!

(photo credit blumenbiene)

Author Bio: Angelina Ignatova is a fellow fitness enthusiast who enjoys a healthy and active lifestyle while pursuing her own flat abs.

If you’re among the millions of people battling weight problems, then you’ll be interested to know this. There is a specific class of vegetables containing certain phytonutrients and  these actually help you burn fat indirectly! Xenoestrogens are chemicals commonly found in our environment. They are found in herbicides, pesticides, petrochemicals from  cosmetics and household cleaners. These Xenoestrogens wreak havoc in our bodies and stimulate them to store fat as well. Here’s a list of vegetables that contain indole-3-carbinol (I3C) and other unique phytonutrients; these veggies help us fight the effects of the estrogenic compounds found in chemicals. As a result, these veggies help us beat stored fat as well.

Eat these vegetables in their organic and raw state. Raw vegetables make the body work harder to digest them. This means that you lose fat in two ways; 1) The fat that you lose owing to their Xenoestrogen-fighting ability and 2) The calories that the body spends to digest these vegetables. Vegetables are generally low in fat and high in nutrients, which makes it easy for you to eat as much of them as you want. They will not add to your daily caloric intake, but will keep you feeling full and help you lose weight.

1. Broccoli and Cauliflower

Broccoli and cauliflower are cruciferous vegetables, and contain the best defensive properties and enzymes to combat the effects of deadly toxins we intake. To get the best out of these vegetables, steam them, grill them or stir fry them. Don’t boil them overlong. Eat these vegetables on a daily basis and in good quantities, to keep them working to the best degree possible.

2. Kale

Kale is an excellent way to fight the toxic effects of Xenoestrogens. Apart from fighting the bad guy, kale is so full of fiber that you get the benefit of a healthy bowel as well. Kale is also loaded with Vitamin K. Even though the taste can be a little strong and takes some time to get used to, try and include kale into your daily food regimen. Make a smoothie of kale with yogurt and spice it up with salt and pepper to make it easier to take this vegetable into your body. One thing is certain; the beneficial effects of eating kale will far outweigh any  objections your taste buds might make!

3. Artichoke

Artichokes are probably one of the most nutritious and flavorful vegetables around. This vegetable is also probably the most underused vegetable in the world. It’s hard work, peeling the artichoke to get to the tender, edible part. People tend to avoid buying this vegetable because of the laborious preparation that’s involved. Still, if you were to put in the effort, even a medium-sized artichoke can give you over six grams of fiber and four grams of protein. You’ll be adding valuable nutrients to your diet and burning fat, besides!

4. Mushrooms

Mushrooms of all kinds, even the strong-flavored ones, are very beneficial as fat-busters. You can use mushrooms in various dishes; add them to your pasta sauce, sauté them in garlic butter, use them as pizza topping. Mushrooms are full of vitamin B, as well as potassium. The potassium reduces your body’s water retention. The salt in our food helps the body retain excess water which makes us feel sluggish and bloated. Getting rid of this excess water reduces your weight and increases your energy levels. Include mushrooms in your diet to  achieve this.

5. Tomatoes

Tomatoes, whether you consider them a fruit or a vegetable, are power packed with nutrients. Endowed with more vitamins than most other vegetables, tomatoes also include good amounts of cancer-fighting lycopene. Low in calories, you can eat as many tomatoes as you want. They are high in water content as well, which makes these vegetables wonderful salad and salsa additions for the summer! The water content also makes them a great fat burner.

OTHER FAT BUSTING VEGGIES

Porous vegetables contain more water, which is what you need to bust fat. Include the following vegetables into your diet to get the fat-busting advantage.

• Carrots
• Celery
• Turnips
• Asparagus
• Beets
• Rhubarb
• Green beans

Author Bio: This article was written by John who owns a nursing scrub store NursingUniforms.net.

(photo credit DrBacchus)

Editor’s note: The following is a guest post from Colin Reay

When I first started getting serious and focusing on my fitness, I found myself lost in a sea of information that threw me into a spin of analysis paralysis as well as wonder at how many ways your body can get fit. As awesome as it is, it can also be hard to know which one is best.

Well, there are only a few things you really need to know about fitness.

1. Anything Works If You Commit To It

Your body is best at adapting. That’s why stuff like P90X works because it forces your body to adapt quickly. And if you are safe to exercise, the more you have to adapt, the more results you will see.

After that, you should find something that you like to do. You are a million times* more likely to stick with a plan if you enjoy what you are doing. That’s why I have stuck with basketball and sports specific activities because they play directly into my sports competition.

2. Nothing Works if You Don’t Push Yourself

In order to get your body to adapt quickly, it needs a reason to adapt. So you will need to push it past its own comfort zone. When I coach athletes on how to jump higher, they have to jump more than they are used to so that their body will adapt to this new request we have put on it.

If you do not push yourself to at least a 70% level of exertion, then you won’t get anything out of it. That is what the heart rate monitors are for, so that you can see how your body gauges how hard it is working. The best thing about the human body is that you don’t need a heart rate monitor or need to spend any money for anything in order to work out. When I started, all I used was a high school track and the bleachers.

3. The Best Way to Watch Your Diet is to Think of Food as Fuel

Food fuels your body, and without it, you won’t be able to function. Think of a car without gasoline. That is why you get tired after you eat, because it takes so much energy for your body to break down the food but the food doesn’t give you any energy in return.

Also, don’t focus too much on controlling your diet. You will hate yourself and will be unlikely to keep your diet. So just make sure that for every bad meal, you eat four good meals. That is much more manageable than eating right all the time. Because you will be eating well 80% of the time which is likely better than you are now.

Try those out for your fitness hacks and don’t get caught up in everything that could get in the way of your fitness goals. And good luck.

*not an official statistic

Bio: Colin Reay has been coaching track and basketball for 7 years and has been working with athletes with jumping workouts and ways to jump higher at his blog JustJumpHigher.com

(photo credit lululemon)

Editor’s Note: The following is a guest post submitted by Alexis Bonari

Whether you’re planning a short three-week vacation to a tropical island, or you plan on backpacking around Europe for a few months, it is extremely important to put extra thought and consideration into what you eat and drink during your travels.

Not only that, if you’re on a strict budget it can be extremely difficult to maintain a healthy lifestyle as well, especially if you’re used to going to the gym on a daily basis.

If you’re planning on doing some travelling this summer, here are some tips that will help you stay strong, healthy, and fit during your vacation:

Drink lots of water

This point may seem fairly obvious, but it cannot be stressed enough. Experts recommend drinking as much as eight to ten glasses of water a day to keep you properly dehydrated, as dehydration can lead to various health problems and possibly even death if you don’t take care of yourself properly.

However, depending on the city or country you are travelling to, the tap water may have certain health advisories and may be harmful to drink, so if you’re unsure of the quality of water be sure to ask for no ice with your drinks and avoid food that may have been boiled in the local water.

It may also be a wise idea to bring a bottle of water with you at all times in order to stay hydrated during the day, and use the bottled water to brush your teeth and wash your face as well.

Wash your hands

Travelling to a new location may give you a variety of new experiences and sights, but travelling also brings a variety of different diseases and germs as well.

Because of this it’s extremely important to wash your hands as much as five to ten times a day, especially before you handle your suitcases, mp3 player, computer, etc. That way any lingering bacteria will be washed off your hands and fingers and won’t stick to any of your belongings.

It may also be a good idea to pack along some hand sanitizer with you, or even pack some hand wipes so you can clean your hands throughout the day without constantly going to the bathroom all the time.

Get insured

Some travellers avoid buying travel insurance before they fly out of their home country because it tends to be expensive and a complicated process. However this could be one of the most crucial errors you can make as a traveller and could be lead to serious consequences if you make a wrong decision while you’re travelling.

Be sure to research into the different types of insurance plans that are available and find out whether you will be covered for any medical care or medical evaluations if you get sick during your vacation. If your policy does not cover these types of situations, then make sure you purchase an emergency medical coverage plan as well.

However, be sure to read the fine print before you purchase any type of insurance because some policies will not cover you if you have a pre-existed health condition.

Pack sunscreen and a hat

If you’re going to be travelling during the summer months, then protecting your head and body from the sun is almost a necessity. Sunscreen can help protect your skin from harmful UV rays and may even stop you from getting a sunburn while you’re travelling, but if you tend to burn easily it may be a good idea to bring a cooling aloe Vera gel as well.

Besides sunscreen, wearing a hat is one of the best ways to protect your head from the sun, and can also help prevent the risk of you getting a sun stroke during your travels as well.

Bring your medication

If you have a pre-existing medical health condition, or if you are the type of person who is prone to getting sick with a flu and/or cold very easily, then make sure you pack all of the medication that you need before you leave.

This not only includes your personal prescriptions, but also anti-diarrhoea medication, ibuprofen, Advil, antihistamines and/or decongestants, antacid tablets, motion sickness medication…anything you think may come in handy when you’re on the road.

Protect yourself from pesky insects

Some bugs may carry insect-borne diseases, such as malaria or Lyme disease. Because of this it’s extremely important to carry insect repellent with you at all times and apply it to your skin on a daily basis.

If you’re particularly worried about insect-borne illnesses then make sure you wear long pants and long-sleeved shirts, especially if you plan on hiking around other countries where malaria is common.

Get lots of sleep

Besides drinking water, sleep is one of the best ways to help protect your body’s immune system when travelling. Walking around all day can certainly do a number on your mind and body, especially if you’re constantly on the go or if you have to get up early to catch a train or flight in the morning.

Because of this you should give yourself ample time to get enough rest at night, and make sure you have at least eight hours of sleep each and every night. 

Bio: Alexis Bonari is a freelance writer and researcher for College Scholarships, where recently she’s been researching pharmacy scholarships as well as physics scholarships. In her spare time, she enjoys square-foot gardening, swimming, and avoiding her laptop.

(photo credit katerha)

Editor’s note: The following is a guest post submitted by Alexis Bonari

As any fitness trainer will tell you, what you eat will ultimately determine the quality and effectiveness of your athletic performance. However, every once in awhile the temptation of eating junk food may prove hard to resist, so if you happen to break away from your normal healthy eating routine, there are certain foods you can eat in order to get your body back on track.

Here are nine foods that are known to help cleanse your body and colon, and can also help you feel energized after digesting junk food:

1.       Fruits

Fresh fruits are known to help cleanse your colon and flush out any waste from your body, and can also help keep your digestion system running properly at the same time. Fruits are also one of the easiest foods to digest, and are known to help prevent colon and bowel cancers as well.

2.       Fresh juices

Vegetable juice specifically is effective in healing and building the strength of your digestive tract, while fruit juice is best for flushing out your body (especially when diluted with water).

3.       Vegetables

Eating vegetables on a daily basis will help strengthen your body’s natural digestive cycle and will also help your body to digest other foods quickly and efficiently as well. If you’re hoping to cleanse your colon by eating vegetables, try eating raw vegetables in the morning or early afternoon, and then eat steamed or cooked vegetables with your evening meal.

4.       Shiitake mushrooms

Shiitake mushrooms are also an excellent source of selenium, iron, protein, fiber, and vitamin C, and much more. Not only do shiitake mushrooms help lower bad cholesterol, scientific studies have shown that they can also help detoxify your body and even clear your body of tumor cells.

5.       Lemons

Lemons have a high source of vitamin C which helps to convert the toxins in your body to a water-soluble form while flushing any toxins out of your system. Lemon is also effective in relieving any digestion problems, (especially when mixed with hot water) and can also treat heartburn, nausea, bloating, and constipation.

6.       Garlic

Not only is garlic effective in filtering out any toxins in your body, garlic is also known to help stimulate circulation, control blood pressure, reduce hypertension, and cleanse your digestive system at the same time. 

7.       Grains

Eating a limited amount of grains with your dinner can help strengthen your digestive system so you can digest food nutrients more efficiently.  Not only that, scientific studies have shown that eating an average of 2.5 servings of whole grains each day can lower your risk of cardiovascular disease by as much as 21 percent.

8.       Cabbage

Cabbage acts as an anti-inflammatory, and is known to help stimulate the detox of enzymes in your liver. Cabbage can also help the mitochondria burn more fat, and can also maintain the integrity of your nerve endings and boost your metabolism at the same time.

9.       Broccoli

There are numerous benefits in eating fresh broccoli sprouts because they can help break down the fat and promote the iron absorption in your body, and they are also known to maintain tissue growth. Some scientific studies have shown that broccoli sprouts also have cancer-fighting enzyme compounds as well.

But regardless of the types of foods you eat, the cleansing process will not be effective if you skip any meals, (especially breakfast), or if you don’t drink up to six glasses of water each day; so keep this in mind before you start your cleansing process. 

Bio: Alexis Bonari is currently a resident blogger at College Scholarships, where recently she’s been researching dietician scholarships and physical therapy scholarships for students. Whenever she gets some free time, she enjoys reading a good book or experimenting in the kitchen.

(photo credit mdid)

For many in today’s culture, apathy is the biggest enemy of fitness. Sure everyone wants to “get in shape” but it seems that few actually work up the will to make any significant change in their lives. We as a generation, are overweight, unhealthy, and are dying young. As you may have guessed, the problem is only getting worse. Recent obesity statistics have shown that 1/3 of the adult population in the United States is currently obese. That’s just insane.

Why are we this way? What has made us become so lethargic that we don’t even care that we are slowly killing ourselves? Maybe people are too busy and don’t have time to exercise. Perhaps people can’t afford the “healthy food”. Maybe, it’s genetic or the result of greedy fast food companies trying to get us all addicted to their high calorie meals. Sure, maybe it is all of the above to some degree. But the bottom line is that we, as individuals, are just too apathetic to make the change we really need to see in our own lives.  In general, I believe the root of our apathy boils down to this: we are ignorant about proper health and nutrition, we are dishonest with ourselves about the effects our lifestyles are having on us, and we are far too easily distracted from the real problems at hand.

Ignorant: At some point I’m sure we’ve all thought about losing a few pounds, putting on some muscle or just trying to get in better general shape. However, if you have tried at fitness and failed, what happened? Was it too hard to stick with? Was it too difficult to eat right? Chances are you just didn’t know what to do. I know that this was my problem. I dreamed about getting in shape for years but until I actually began doing research into what steps were necessary to lose weight, it was always a pipe dream. I’d eat a salad or two and get frustrated that I hadn’t dropped any weight on the scale. I was ignorant of the realities of calorie restriction and exercise in bringing about real and sustainable change.

If you don’t know how to begin a process of weight loss and successfully implement a fitness plan feel free to check out my 5 Fitness Baby Steps. This is how I got started and the exact steps I took to get back on track.

Dishonest: I think it is important to admit that to some degree, we have all been a little dishonest with ourselves. We know that the fast food that we casually pickup on the way home isn’t the best choice for us. We know that if we don’t make exercise a priority it isn’t going to happen on its own. We also know that we don’t want to remain out of shape forever. Simply put, this isn’t how we were made to live. It’s OK to let yourself hear some harsh truths every now and then.

Distracted: With family, work, school, church and personal time, our responsibilities can stretch us all a little thin. However, when you also add TV, internet, Xbox, blogging, twitter, facebook, etc it can quickly become ridiculously overwhelming. It is OK to unplug every once in awhile. With a continuous flood of information vying for your attention it’s difficult not to become distracted from the things in life that really matter.

The next time you feel the need to make a change in your life, act on it. Don’t wait until the next commercial break.

(photo by CCC)

As it turns out, I’m a huge creature of habit. I often find things that I like to eat and stick with them for ages. This drives my wife nuts. I always suggest going to the same restaurants or making the same meals over and over again. It’s not that I’m OCD, it’s just that I have found things that both work well with my nutrition goals and are things I actually enjoy eating. This combination doesn’t come around too often so, unfortunately for her, these items are probably here to stay in my regular rotation for quite a while.

The good side of this is that I have managed to put a large portion of my regular diet on autopilot. This means that for most meals, I don’t even have to worry about being tempted to try something unhealthy. I just go through the motions I’m accustomed to.

Is it breakfast time? I’ll take two Chocolate Peanut Butter Balance Bars and some black coffee. What do I want to drink with dinner? Unsweetened iced tea. Are we at Taco Bell? I’ll take two soft tacos Fresco style (no cheese, extra pico). 

Stick with what works. If you have found some items that are low-calorie, filling and that you actually enjoy, then stick with them. Add them to your “autopilot” list and keep them there as long as you can stand the sight of them.

A few of my staples:

-Chocolate Peanut Butter Balance Bars. I absolutely love these things. The only thing keeping me from eating them every single day of my life is their price. Usually it is about $6-$7 for a single box. They are high in protein, high in essential vitamins and minerals and contain no HFCS. I actually suspect that there is something addictive in these things as I never get tired of them.

-Milo’s Unsweetened Iced Tea. If you live in the South Eastern U.S. then you have no doubt heard of Milo’s Tea. They are pretty renowned around these parts. However, I believe that they are distributing their iced tea products nationwide now. If you are in the unfortunate circumstance of not having direct access to Milo’s tea you can attempt to brew your own. It’s delicious, calorie free, and always caffeinated.

-Salsa. This is without a doubt my snack food of choice. If we are out of salsa, then it is time to go back to the store. I also enjoy making my own salsa. It’s cheap, fun and makes a great snack with tortilla chips.

-Coffee. Every morning. No cream. No sugar. No problems.

Do you have a similar list? Or are there things you have to automatically avoid? Putting your diet on autopilot could also mean staying away from certain foods without giving them a second thought. I’d love your input.

(photo by lrargerich)

Any project can seem overwhelming at the start. Losing weight is no exception (especially if you have a considerable amount of weight to lose like I did). If you are starting from scratch and want to jump start your weight loss efforts the best thing you can do to avoid being intimidated or overwhelmed is to progress through baby steps.

The following 5 baby steps are what I did to lose 70 pounds and what I’d recommend to anyone who is just starting out on a similar journey. The point here is to take them one at a time. Progress through them in order and only proceed to the next step when you feel you are ready (i.e. no need to do all 5 steps in a single week).

1) Create a foodlog – This first step is often overlooked but is very important in starting out into fitness on the right foot. Before you begin cutting calories and exercising, take a stock of what you are really eating. This can be done with a notebook and pen or a text file on your computer. Record every meal and every snack that you eat. Omit nothing. Also, at the beginning of each week, record your current weight. It is an awesome feeling to look back and see the weight slowly drop off.

At this time you can also begin counting up your total daily calories. This can take a little bit of guess work, but try to get as accurate as you can. It can be shocking at how much we really eat in a single day when we stop and take stock of our diet.

2) Cut out 500 calories a day – Now that you have a good idea of what you eat on a given day, we can begin the hard work. Start altering your diet in small ways by taking 500 calories out of your daily consumption. This may seem like a small number but overtime it will really add up. If you removed 500 calories a day from your diet then after a week’s time you will have consumed 3,500 less calories than you normally would resulting in 1 pound of weight loss (as 1 pound = 3,500 calories).

At this point, don’t try to overly restrict your calories. Stick to 500 calories less than what you usually eat. Later as we add exercise, your weight loss can increase beyond the 1 pound a week if you let it.

3) Begin cardio that you can stick with – Lately, a lot of people have been downplaying the effectiveness of long, slow cardio as a means of losing weight. Maybe they’re right. Maybe there are faster ways that people can drop weight. But if you attempt something that is so intense that you’re out of commission for a week, then it probably isn’t something that you’ll be able to stick to.

Therefore, for beginners, I recommend to start by adding 30-60 minutes of cardio 3 times a week. The longer you stick with it, the more efficient you will get and the faster you can go. However in the early stages, keep it nice and slow. Walk if you have to. Just make sure you get out of your house and get your heart rate up for the required amount of time.

4) Add strength training – After you feel comfortable jogging for the full 30-60 minutes, it’s time to add strength training to the mix. You don’t have to join a gym or even buy any expensive equipment (though it wouldn’t hurt). What you will need to do is begin looking for a strength training program that meets your needs. If you do have a gym membership, try StrongLifts.com’s 5×5 program. If you want to invest in a cheap dumbbell set and/or doorframe pull-up bar, I’d recommend following some of GymJunkie’s excellent strength training tips. If all you have is a floor, try the HundredPushups program. There really is something for everyone out there.

This baby step will really accelerate your fat loss. When combined with regular cardio, you should see a noticeable difference in a very short amount of time.

5) Train for a race – This last step may seem out of place but I really think it is important. Training for an event like a local 5K, 10K or marathon will give your training a specific purpose. No longer are you shooting for a vague goal of “losing weight”. Now you have a target in your sights with a fast approaching deadline. Training for a race will also give you accountability. If you aren’t prepared for the event when it comes, there is no postponing it. You’re either ready, or you’ll fail. This was seriously one of the most important things I did when I was first starting out.

You don’t have to be a runner for the rest of your life. Finish one race and decide for yourself when it’s over. You don’t have to be able to run the whole way (I didn’t). Go as fast as you can. If that means walking the whole way, then that’s fine. I know that a lot of people won’t see the importance of this step and will skip it altogether. But trust me, any benefits you receive from competing in a local race will out way the suffering you put into it.

Continue. The point of these steps is to ease a total beginner into a life of fitness. Living a fit life isn’t a 90 day program; it takes a lifestyle change that has to be consistent. There is no end. Just diet, exercise, and consistency.

(photo by D’Arcy Norman)

Jamie Oliver is on a mission to help America and the world change the way we eat. His new docurealitydrama, Food Revolution, aired this week. I caught the replay on Hulu and it is simply a great show. His personal brand of speaking direct truths may come off as a little harsh and abrasive to some, but once you see where his heart is, you’ll realize that it is in the right place.

The show takes place in Huntington, West Virginia. A middle sized town that has been determined to be the most unhealthy city in America (and therefore, probably the world). Jamie, an English chef known for his nutritious recipes, plans to take his message of healthy eating and proper nutrition to the good people of Huntington by addressing the diet of individual families, confronting public school systems, and also by opening his own cooking school within the heart of the city. Almost immediately, Jamie is faced with hostility. It turns out that some Americans bristle at being told what to do by cocky people with British accents (wars have indeed been started this way). However, Jamie’s determination to see lives changed for the better is evident.

Here are some painful takeaways that I gleaned from the first episode.

We are ignorant about proper nutrition. In Jamie’s battles with the public school system, he is faced with the strange dietary requirements forced on the school cooks. Jamie’s first attempt at preparing a meal for the students is thwarted when his dish of grilled chicken and brown rice is short one “bread item”. Frustrated by the faulty notion that students must receive two servings of bread per meal, he is forced to add half of a hamburger bun to every plate he serves. The school cooks and administration are blindly following the dietary guidelines handed down from on high regardless of what modern nutritional information suggests. We are eating garbage, dieing from obesity, and wondering what we did wrong.

We are very resistant to change. When he first enters the school Jamie encounters Alice “Don’t call me a lunchlady” Gue. Right from the start, she is suspicious of his motives and doubts anything he has to say about nutrition. Honestly, I don’t really blame her. She is just responding the way we all do when faced with making a major change. The decision to drastically alter the way we live has to come from within. Only when we understand the dire situation we are in can any true change take place.

We are killing our kids. In one scene, Jamie looks at what his project family, the Edwards, eat on a regular basis. He takes their grocery food for the week, helps them prepare it all (mostly by using the deep fryer) and dumps the entire load on the table. The mound of golden brown fried food brings tears to the eyes of the mom who realizes that she really is sending her four kids to an early grave. Now, we can point our fingers at Mrs. Edwards and question her parenting, but we all know that this is a widespread epidemic. I believe that this really is how most of America is eating and the problem is only getting worse.

I’m really excited about the Food Revolution and hope that Jamie really experiences the success that he desires to see. We all know that this is something that America needs. You can catch the whole first episode on Hulu here.