4 Week Get in Shape Plan for 2009

Article by Todd Raymer

If you are a little rounder and a little softer than you were last year, now’s the time to shape up for 2009.

You can lose those pounds and get those muscles back into shape for summer sports. Here’s how to start:

Week One

* Drink a glass of water before meals. Proper water intake is a key to weight loss, according to the Southwest Bariatric Nutrition Center in Scottsdale, Ariz.

* Try eating four to six small, healthful meals a day. It boosts metabolism so you burn more calories.

* Start a food-and-exercise diary. See the facts about what you actually eat. When shopping, check food labels for fat content.

* Get moving if only for five or ten minutes a day. Walk, ride a bike, dance to the music, but move.

Week Two

* Make fresh fruits and vegetables convenient and inviting. Prepare them in advance for snacks.

* Skip all finger foods other than fruits and vegetables. Focus on your lifestyle changes.

* Don’t be frustrated by only small weight losses. Set small goals like ten or fifteen pounds in three months.

Week Three

* Set a goal of keeping fat grams down and going to the gym three times a week. The director of Doral Resort and Spa says if you accomplish this, your goals will be reached.

* Be 90 percent good with your healthful diet. Doctors at Duke University Diet & Fitness Center say no food is forbidden. Quantity counts.

* Buy a food scale and learn what portion sizes really are.

Week Four

* Exercise while you watch TV. Use hand weights, ride a stationary bike, or do floor exercises.

* Exercise for 30 minutes four times a week.

* Combine aerobic exercises and weight training. Do 15 minutes of cardiovascular exercise plus 15 minutes of weight training for maximum weight loss and muscle gain.

Learn more about Health and Nutrition from Viva Vitality brought to you by GBG Vitality proud distributors of GBG Health and Wellness products.

www.gbgvitality.com

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