Unfortunately the advice we often receive when facing adversity is "don't do anything too drastic!" Does that sound familiar? Here are the brutal facts - if you have not been living the lifestyle of a 3%'er, more like a 50% lifestyle (overweight, out of shape, stressed out....) - you need to make some extreme changes now to get you motivated by quick results.
Starting to work out twice a week if you have been doing nothing is a start, but will not yield the quick results you are looking for. Download the Winner's Workout Schedule on this site and commit to 4 days a week, ideally in the morning, and hire a personal trainer for 6 months. You are worth it!
Committing to lose a pound a month for the next year is a nice, but what if you are 48 pounds overweight? Do you have the discipline to continue for 4 years? What if you could lose 4 pounds a month and knock it off in a year? Is that possible? The answer is yes, but not without some extreme changes.
Exercise is great, but you can not make up for on a tread mill, for what you put into your mouth. In one fast food meal (burger, fries and a soda) there is typically over 1000 calories. You will probably burn about 250 calories in 30 minutes on a tread mill. I doubt you have 2 hours to make up for that poor food choice.
You need to take control of what you are choosing to put into your mouth or you are going to wind up digging your grave with your own teeth!
Follow the 5 strategies on the Winner's Workout Schedule. Getting the recommended servings of 7 – 9 fruits and vegetables is difficult without a strategy. Start eating a BIG SALAD and a small entrée.
Make the salad interesting – NO head lettuce – use romaine, red or green leaf with spinach, tomatoes, red/orange/green peppers, carrots, jicama, zucchini, golden seedless raisins, a cut up pear/apple/peach, cut up grapes, a little shredded cheese, add some chicken, salmon or lean steak – be creative. Go light on the dressing. There are plenty of low calorie recipes you can make at home.
To ensure you are getting the correct nutrients I recommend Juice Plus+. It's a convenient, affordable, and natural whole food based nutritional product providing nutrition from 17 vegetables, fruits, and grains. You can check it out here.