Biggest mistake people make when they start working out!

What is the one thing that can make you not see any results, even
if you workout 3 times a week and take the kids to the park
every couple days?

Once you start exercising your going to notice that you will be
more hungry than you normally are. So you head home and
start making dinner. So what's for dinner? Mashed potatoes
and gravy, stuffing, chicken and a can of green beans is what's
for dinner.

WRONG!!!

Mashed potatoes are full of carbohydrates, the bread in
stuffing is also full of processed carbohydrates, and the
green beans are full of sodium.

One of the above is ok, but substitute green salad for one of
the others.

Also during the day keep apples and other fruits available for
munching. Your body digests fruits slower than donuts and
junk so you eat less and it's a lot healthier for you.

Make sure your diet stays healthy while exercising or your
wasting your time.

Make it a great day!

Chris Walker
Weight Loss Expert


For more weight loss secrets click here!

Also, click here to get my Weight Loss Secrets book for free!

Free Exercise Program for Weight Loss!

Thought you would enjoy a free workout program today!

You can view the demonstrations online and even print off

a copy to take with you on your travels! It's a great program

that anyone can do! Good for weight loss!

Click on the link below for your copy:

http://www.weightlosswithchris.com/m-mixupdrill.html

Make it a great day!

Chris Walker

Weight Loss Expert

P.S. Find out how you can get access to more workouts like this

one and other weight loss tools for only $1! Click here now!

How fat can destroy your hopes and dreams!

In your diet something your going to want to pay attention to is
your fat intake. This is a loaded proposition because there is more
than just one kind of fat. Like everything else on this windy road,
some fats are good and some fats are bad, but even the good fats
aren't good if you over do it.

There are 4 types of fat were going to examine, saturated fat,
trans fat, polyunsaturated fat, and monounsaturated fat. Were
going to take closer looks at all 4, but we will touch briefly on all 4.

Fats that are high in hydrogen content are bad fats, they also
contribute to higher cholesterol. Fats that are low hydrogen fats
can lower cholesterol and are good fats.

When you hear the term "saturated fat" were talking about fat
that is high in hydrogen. Saturated fat has as much hydrogen that
the molecule can hold. It's saturated with hydrogen. Saturated
fats also raise bad cholesterol.

Trans fats are unsaturated, but can also raise bad cholesterol and
lower good cholesterol. Trans fats result from adding hydrogen to
cooking oils. Hydrogenated or partially hydrogenated oils are full
of trans fat. Usually used for cooking in fast food restaurants.

Polyunsaturated fats are good fats, although too much of a good
thing is bad. Polyunsaturated fats are associated with flushing
cholesterol out as it leaves the system. But too much of any fat
can lead to problems.

Monounsaturated can also be beneficial if your diet is low in
saturated fats.

So, keep your eyes out for these bandits. When you can, substitute
polyunsaturated fat for saturated fat and you will lower your bad
cholesterol. Another nice side affect is the weight loss from storing
less fat.


Make it a great day!

Chris Walker
Weight Loss Expert!

For more weight loss secrets click here!

Also, click here to get my Weight Loss Secrets book for free!

More muscle & Weight Loss!

Did you know that the more muscle makes
makes you lose weight!

Here is the good news: 1 pound of muscle burns 50
calories at rest. So what does this mean to you? What
it means is that muscle will naturally burn fat.

But building muscle is hard isn't it?

No not really, you just have to try a little. Here is how.

Train just 2 times per week.
Take a couple times a week to work your muscle groups. It's
easy to sleep that extra 15 minutes, but can you honestly not get
out of bed or off the couch for 15 minutes to work your muscles?

Challenge your muscles.
Easy to moderate reps are great for maintaining muscle, but the
more muscle you have the more calories your burning per day
without even thinking about it. Challenge your muscles by
using a higher weight than you usually would, make it so your
last rep makes you work for it, but is still doable.

Use compound movements.
These movements challenge several muscle groups at the same
time. Push-ups, squats, lunges are all good examples of
compound movements.

Change your program.

Your body will get used to the same routine if you do the same
thing each week. Challenge your body by changing your
workout routine each week.

You can do this, just a little ambition goes a long way. Get up and
go do it!!


Make it a great day!

Chris Walker

For more weight loss secrets click here!

Too much sodium & Weight Loss!

Too much sodium could mean a heart attack!

Your body uses the kidneys to regulate sodium. When you don't
have enough sodium your kidneys go into conservative mode.
When your body has too much sodium the kidneys expel the extra
sodium through urine.

Sodium in your body helps maintain the right amount of fluid in your
body, helps transmit nerve impulses, and influences the contraction
and relaxation of your muscles.

Because sodium attracts and holds water your blood volume
increases if your kidneys can't expel enough sodium. Then your
heart has to work harder to pump the increased amount of blood
in your system. This can lead to congestive heart failure, cirrhosis,
and chronic kidney disease.

So how much do you need? Most experts agree that between
1500 and 2400 MG a day for healthy adults. To put that in perspective,
1 tablespoon of table salt has about 2300 MG of sodium.

Canned vegetables, lunch meats, and soups tend to be high in sodium,
so watch those extra carefully when balancing your diet.

Keep your sodium intake low, your heart will thank you for it later.

Make it a great day!

Chris Walker

For more Weight Loss Secrets click here!

How 15 minutes can change your life!

The more active you are the better you will look in the long run.

Here are a few ideas for being more active than you are right now.

1. get up 15 minutes early and walk to the end of the street
and back a time or 2.
2. park further from the office and power walk in to the office.
3. instead of using the elevator, walk up a flight of stairs or 2.
4. get up once an hour and walk around the office for a few
minutes, say hi to your coworkers.
5. when you go to the restroom, go to the one on a different
floor, use the stairs not the elevator.
6. on your break, take a brisk walk around the office or to
another floor.
7. on your lunch hour take a walk before you eat.
8. when you hit the 3:00 slump, instead of eating that last
donut, take a quick walk to a friends office.
9. when you get home from work, immediately change clothes
and do something before hitting the cough for the night,
10. instead of sending an email, go talk to that person
face-to-face (bet you didn't think of this one, huh)

You don't need to join a gym to be more active, you just need to be
more active. Low impact routines can help a lot in the long run.

You can be the person you want to be, hang in there.

Make it a great day!

Chris Walker

For more weight loss secrets click here!

Protein in the Animal Kingdom

If you have seen some of the latest fad diets out there, you have
been told eat lots of protein. Beef, Chicken, and Fish are the way
to a healthier skinnier you.

Well, that's only half the story. The truth is Animal fats are
great sources of protein, but can also be high in fat. If beef is
your favorite stick with leaner cuts of meat.

Otherwise you may defeat the purpose of the diet, to lose weight.
Losing weight while taking in high amounts of fat, even with high
amounts of protein, will leave you chasing your tail all day and
night.

Chicken is a better way to get protein because the fat content is
generally much lower than beef.

Don't pass up the seafood section. Fresh fish is a great source
of protein and is low in fat, so make your first stop at the seafood
section when planning your meals for the week.

Make it a great day!

Chris Walker

For more weight loss secrets click here!

Carbs that make you look great!

First of all, there are 2 types of carbohydrates. Good ones and
bad ones.

The good carbohydrates (complex) are found in natural foods.
I know natural foods sound yucky, but in realty what were talking
about is fruits like apples, oranges, and bananas.

Good carbohydrates take longer to digest and make you feel
"full" longer. This is a good thing cause you done have to eat
as much to feel satisfied.

Bad carbohydrates (simple), on the other hand are refined
carbohydrates and generally have no nutritional value.
They do provide energy, but they are digested faster, and
so you feel hungry more often.

Ever eat a donut and your back for another donut in 30
minutes? That's Because your body burns through donuts
fast and leave you hungry much sooner.

Try an apple next time. You can go much longer between
snacks.

Make it a great day!
Chris Walker

For more weight loss secrets click here!

Skip the Soft Drink!

Soft drinks are great because they are
packed with caffeine and keep you going
through the day, but they are also packed
with sugar. 10-12 spoonfuls of sugar to
be exact.

Can you imagine yourself getting the sugar
jar and dipping your spoon in and taking a
heaping spoonful of sugar? What about 10
spoon fulls? YUK

Many will start losing weight in the first
week if you just skip the Coke or Pepsi at
work.

Soft drinks are a great source of water but
guess what else is a great source of water...

You guessed it, WATER!!

Replace those soft drinks with water and
keep the Pepsi and Coke for lunch or dinner.

Start today, keep the $2.00 in your pocket
instead of the soda machine and drink water
instead. Your teeth will thank you and your
gut will start flattening out.


Make it a great day!


Chris Walker

Want more weight loss secrets click here!

Back to School Sale!!

SALE!!

Chris Walker here! I hope you're enjoying your day!

Just a quick heads up to let you know 8 days left of our huge Back to School

Sale! Save over 40% Sale ends September 15th!

You don't want to miss this one!!! Click below to check it out now!

http://www.kitchenerfreefitness.com/backtoschoolsale.html

Children & Exercise!

Watching children run, play, swing, and see-saw on the playground may give you a few twinges of wistful nostalgia. Exercise did not seem like exercise when you were a kid. At school it was called recess; and it was a time for both your imagination and your muscles to get a pretty intense work-out. You could even have a blast just running around the back yard with your dog.

Those times may feel like eons ago, with all the coolest video games and computer software to keep more and more children inside with their tush glued to a chair. Being active is very important, no matter how old you are. Exercise is not just something that grown-ups complain about; children should be involved in some kind of physical activity every single day (or as often as possible).
Putting A Smile Back In Exercise

How does one make exercise fun for kids? How do parents ensure that their children are getting a proper amount of physical activity to keep them healthy? The best way is to be active right along with them. There are many enjoyable activities that families can do together, that provide exercise and bonding at the same time.

You may not think there is much you can do with your toddler and younger children, but there are plenty of basic skills that you can coach them through right from your home and back yard. Running, rolling around, hopping, skipping, and catching are just to name a few. They will learn how to balance, how to move quicker, and coordination.

A regular football would be too large and hard for your little guy or girl, but something smaller and made out of the popular Nerf material is just the right size for their growing hands. What can Nerf teach your toddler? For one, they will learn how to recognize and react to objects (or hand-eye coordination).

Fun Can Be An Eight Letter Word

It is okay to allow your child's imagination out for fresh air and to play along. For example, pretending you are all participants in a rodeo will provide more than enough physical exercise. They get to gallop, skip, hop, jump, and run their way to that blue ribbon. You could be astronauts exploring a new planet, or pirates looking for buried treasure.

The activities can and will increase as children age. Games like kick ball and touch football are much more appealing to elementary school age children than Candy Land. This is also a good age to begin introducing bicycles to your kiddos. It will also make for a great bonding experience for the whole family as you all learn, and then ride together.


Make it a great day!

Chris

www.chriswalkersfitness.com
519-743-4949