Training Guidelines

General Health

1. Make time, make exercising and eating well a priority -- don't go half assed.
   
2. Good health makes everything better.
   

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Exercise

1. Exercise should be daily, like flossing, and you should feel nasty if you don't exercise.
2. Set goals and measure. Specific, measurable, actionable, realistic, and time-based.  (Yes, SMART goals...it's lame, but just do it).

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Losing Weight

1. The first step is making the choice to lose weight, and then acting on that choice.
   
• Do or do not, there is no try.  You're either gaining weight, losing weight, or maintaining.
2. Only way to lose weight is to create a calorie deficit by exercising/expending more calories or eating less.  One or the other is good, but doing both will speed up weight loss.
   
3. Losing weight isn't just about eating less, it's about eating better.  You really don't need to eat that much. 
   
4. Take breaks and rewards.  Don't go crazy but take a few days off, eat what you want some days.
5. 1lb of fat  = 3500 calories.

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Eating "better" (Go step by step over time)

1. Start with drinking lots of water, 2 24 fl oz water bottles a day or 8 cups of water a day.
2. Eat for quality versus quantity, richer, fresher, denser versus filler, processed.
   
3. Eat breakfast, don't eat after 8pm.
4. Eat really fresh (organic if you can) vegetables and fruits and eat as much of that as you want.  Watch out for juice, lots of calories.