Do you know the rules of FAT?

Hi everyone? Do you know the 15 Rules of FAT? If not, then you can be educated more from this blog. I will post it twice a day. Be sure to come back everyday to check out what I have to say. Please mark this web page on your favorites so that you can remember the web page. Pass it on to your friends who are interested about fitness, food, and exercises.
Okay? Good! Let's find out what are the 15 rules of FAT? Yes, print them out and put it in your journal book or whatever you need to do to keep up the good work.
By the way, before you do this. Did you do your homework on the five minutes thinking? You really need to focus on that day everyday to keep the track of what you are really thinking about losing weight. All right?
Let's Roll!

Follow these simple tips from your personal trainer Ben Carden, Tuscaloosa, Alabama.

1. Eat 4-6 SMALL meals day a day is the best way to lose weight. By eating small meals 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 have great antioxidants as well as help with brain function and many other essentials processes that take place in the body on a daily basis. Essential Fatty acids also help prevent certain diseases. To guarantee you're consuming enough Omega-3 supplement from the supplement and fish such as salmon! Salmon has the highest omega fatty acid than any other fish.

7. Eat 5-10 servings of fruit and vegetables a day to meet your micro nutrient 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 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. By the way, Green Tea does help to lower the chance of Alzheimer's disease! and prevent cancer.

9. Balance your fat intake for the day. 1/3 should come from saturated fats, 1/3 from monounsaturated fats, and 1/3 from polyunsaturated fats. Again, ensure you're consuming Anti-Oxidant rich Omega-3 Essential Fatty Acids by incorporating EFA icon on the label from the container you get. Be sure to look for EFA on the bottle! Also, you can get Flax seed oil which is awesome! I have heard other do not like the taste, but you can put in cottage cheese and protein drinks to add more taste to it. I love flax seed oils. It does help to control your moods- prevent depression.

10. Consistent fat loss requires good habits. If you want to create good habits then you need to have a plan. Therefore, map out your meals every day and follow them. ( this here requires a lot of thinking- think about it. You can do it! Remember you are a champion!) 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. Then sooner or later, you will say how easy this is. Trust me!

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. Here is my favorite tip for you: 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. DO RECORD what you eat and drink EVERYDAY. Be sure to have your journal with you at all time so that you will remember what you drink and eat. You will be amazed by what you find. By keeping a food journal is very critical to your success because you need it to evaluate and analyze your current eating patterns every day. If your fat loss efforts are stagnant the answer can usually be found in your food journal. Once you find the solution to be solved- you know why that you are not losing weight or getting muscle mass- whatever your desire is. This is much like passing or failing. Once you make a mistake, then you will not make a mistake again. This is a learning process of losing wieght here.

15. Follow the 90% rule. If you can follow your plan 90% of the time you will soon see YOUR 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.

That's it for this week. Trust me you'll still remain in my thoughts folks! Talk to you soon.