So if this sounds appealing and you need to lose some weight follow this list to get started and stick with it. Following these guidelines I was able to lose 30 pounds in four months. **This list may not work for you, the important thing is to find something that works for you**

1. You have to make up your mind that you want to change. Many people were telling me for years how I needed to lose weight. I had to make the realization myself that I needed to lose the weight.

2. Start small. As with anything bombarding yourself with a laundry list of things to do will get you nowhere fast. Stick to making one or two changes at first and see them through. For example, I started to eat three to five servings of fruit daily. Once you begin to eat fruit and make a habit of it, your body will crave it. The natural sugar in fruit will help with curbing the desire to give in to your sweet tooth.

3. Eating healthy is key to weight loss. Take time to plan what you are going to eat. If you are debating if you should work out or eat healthy, go with eating healthy. Implementing these power foods is a good idea to get started with your weight loss program. Another guide I use is Michi’s Ladder. It breaks down food into five tiers, one being the best and five being the worst. I try to stay in the top two tiers.

4. Have a cheat meal. I have a cheat meal once a week. I will eat whatever I want for one meal. The one thing this does for me is it reminds me how crappy I feel after eating food that is not healthy. It only takes one meal of fried food to make your body feel like crap. If you happen to mess up more than once a week…DO NOT WORRY ABOUT IT. The next meal get back on your eating plan. A key idea to remember is you have to think long term. A good pace for weight loss is one to two pounds a week.

5. Eat multiple meals a day. I eat six or seven meals a day. As long as your awake and active you should be eating to keep your metabolism going. It is also important to eat every three hours. If you do not your metabolism begins to slow down.

Eating less is not good. Do not go below 1,200 calories a day. I typically try to eat around 2,100 calories a day.

Here is what I eat on a daily basis:

• Breakfast: Two omega enriched eggs and two eggs whites. One slice of whole wheat bread, toasted with peanut butter on top. Three slices of turkey bacon. I usually eat some fruit, blackberries are my favorite. One glass of water or green tea.
• Snack One: Greek Yogurt, Bear Naked Peak Protein Granola and fresh strawberries. Sometimes I will add blueberries into the mix. This is my favorite snack to eat. One glass of water.
• Lunch: Turkey sandwich (turkey lunch meat from the deli, stay away from meat in packages), mustard or olive oil mayonnaise, on whole wheat bread. I will add some fruit here as well. Sometimes, I will switch the sandwich out and eat a salad with olive oil salad dressing with turkey mixed in. One glass of water.
• Snack Two: Another serving of fruit and one glass of water.
• Dinner: Chicken or fish, veggies, brown rice, serving of fruit, and water. If I did not eat a salad at lunch I will eat one at dinner. One glass of water or green tea.
• Snack Three: Almonds, apple and a glass of water.

Some things to note:

• On the days that I lift I drink a protein shake with water before I workout and one after with milk instead of water.
• Stop eating 4 hours before your bedtime.
• Protein pudding is good snack. I make chocolate pudding according to the directions on the package adding two scoops of protein to the mix.
• I include a multivitamin and a fish oil supplement.

6. Find a work out plan that works for you. I use the Power 90 program and will graduate to P90x when I am finished with that. Take my word for it these programs do work, but you have to put the work into it to get positive results. Make sure to start with Power 90 as it will prepare you for P90x.

Another program I have used is Turbulence Training. Follow Craig Ballantyne (the creator of TT) at twitter.

7. Stay active. Apart from working out it is key to add some extra activities to your work out plan.

Here are some ideas:

• Hiking- a great way to burn some calories and see the outdoors. Add a pack on your back for an added challenge.
• Biking- I try to bike two or three times a week. Or if you are crazy ride a 100 miles in one weekend. Make sure to read part two of the bike adventure. My next goal is to ride a century, which is 100 mile ride in one shot.
• Canoeing/Kayaking- Getting some friends together to hit the water is a great way to work on some upper body strength. I just did a 8 mile canoe trip @ Morgans Outdoor Adventures.
• For more ideas check out this article: 50 guy trips that will change your life.

8. Create short term goals. Once you create them write them down. Stick with your goals too. I knew it was time for me to “man up” and get serious about my weight loss. Once you do an activity for 21 days it becomes a habit. It might be hard at first but stick with it and it will become part of your day.

Recap

• Once you build you momentum keep it going.
• Remember to commit to the lifestyle change and avoid DIETS.
• Start small.
• Eat a cheat meal.
• Eat multiple meals a day.
• Have a small network friends who a will support you and your efforts.

My Personal Goals

• Lose another 30 to 40 pounds, which will put me at my target weight of 190-200.
• Get my body fat percentage to 10% or lower.
• For the first time ever I want to see my abs.
• Do more outside. I do not want my weight to hinder me from my adventures. This is a good motivation for me.

Hope this helps you on your path to weight loss. Good luck!

1. Cut the cord. What do I mean?? Get rid of cable…there I said it. I predict that cable will be phased out in next 5 years. With sites like Hulu and major networks offering their shows online…now is a good time to cut the cord. Cable should offer their programs A la carte, where you can pick and choose which channels you want. Instead you are strong armed into being told what channels you have with each package you order.

2. Now that cable is gone, you should have all sorts of time to learn a new skill. Read this article, Top 40 Useful Sites to Learn New Skills, it will provide you with many sources on learning something new. Some of my favorite sites to learn new stuff are:

• Types of Skills Every Man Should Know
• Instructables
• How Stuff Works

3. Volunteer.

• Habitat for Humanity is a good place to get your hands dirty especially if you like to build things.
• There are many opportunities to volunteer in Over the Rhine @ soup kitchens and churches.
• Freestore Foodbank. Visit their volunteer page to get more details.

4. Go on a vacation. If your low on money do some research on what is close by. Getting out and having fun with those you love is key in rejuvenating yourself.

5. Read a book. Its a great way to unwind and relax. Check out my Summer Reading List for some ideas.

Hope this helps I am off to eat some breakfast at 2:00 pm.

I found this snack food that seems to be a healthy alternative to chips etc. Put it in some yogurt and I am positive you will love it. The packaging claims there is no artificial flavors, no preservatives, no synthetic additives and no high fructose corn syrup. Head on over to yogiproducts.com to check them out. As a person who loves tea I am excited that they have tea and I will make sure to report back on how it ranks.