NEVER DIET AGAIN I think by now you are getting the sense that there is no quick fix, the diet industry is deceptive, and diets don't work. This is not bad news. In fact, this is the best information you can have. During a consultation, I like to ask potential clients, How would you feel if you never had to diet again? Their overwhelming response is Fantastic! It's too good to be true! Like the Bills winning the Superbowl! Well, in fact, this is the truth. You should indeed never diet again. If you are not increasing your metabolism through exercise, you will not lose fat. In the long run, dieting will slow your metabolism through the loss of lean muscle tissue and you will become fatter. Why would you ever want to become fatter? I believe that you don't want to become fatter, but up until now, dieting was all you were exposed to. Now you know once and for all that exercise and balanced nutrition is the best and only way to ever achieve health, fitness, and fat reduction.

PLAN AND PREPARE I've developed a sample of your entire eating plan in the food section. But for now, I want you to become aware of two extremely important concepts that you'll absolutely have to incorporate into your life if you want to lose fat, weight, and size. They are plan and prepare. Without these two concepts, you're going to be flying by the seat of your pants and never make any real progress. Without planning and preparing, you will only have knowledge about nutrition that you won't put into use. These two concepts are the glue that holds the entire nutrition component together.

Plan Having a plan is having a strategy that helps you accomplish a goal. Without a plan, we would all be making things up as we go and never really know if it is helping us achieve our objectives or goals. You've already determined your goals are to lose fat, lose weight, and get into better shape. In order to accomplish your goals, it will take a combination of objectives that includes exercise to increase lean muscle tissue, which will in turn, increases your metabolism and eating supportive meals to nourish your body. The plan is to implement a workout and a nutrition routine. I'll discuss the workout routine in detail in the workout section, but the guidelines are that you're going to be exercising three days a week for between thirty and forty minutes with resistance training and three to five days a week for between twenty and thirty minutes with cardiovascular training. For nutrition, the routine will be that you'll be eating four to five times a day, and each meal will be a combination of a lean protein source (chicken, fish, egg) a slow-releasing carbohydrate called SRC (brown rice, yams, oatmeal) and a green vegetable (green beans, leafy lettuce, spinach) and good fats (olive oil, flax oil, fish oil).