Tony Little - Fitness Formulas

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Fitness Formulas

When it comes to fitness, exercise and eating, everything comes down to the numbers. Using my fitness formulas, you'll be able to see how your numbers really add up!
• Aging Muscles Are Key
• Some Of My Fast Food Chains
• Protein Vital To Health
• 10 Most Important Steps To Losing Weight And Keeping It Off

Aging Muscles are Key

Our body is composed of over 600 muscles. Don’t you think we need to keep our muscles strong so our body is strong, injury free, flexible and athletic?

You must work your muscles to be a fit, strong human being. You must also work your muscles as you age because muscles can lose their strength, functionality and their 24 hour a day calorie burning, weight loss potential.

If you don’t use your muscles, you will ABSOLUTELY lose them and live a life of lower energy levels and chronic pain.

My Fast Food Advice

Burger King	Chicken Whopper Jr., Grilled, Hold the mayo
Taco Bell	Chicken soft taco
Subway	Any 6 inch sub, stay away from cheese and mayo
The Deli	Turkey, Chicken, lean Beef, whole grain bread, no mayo
Sushi	6 pieces. Mostly fish and vegetables
Salads	No cheese. Vinegar/Oil dressing or low-fat dressing.
Smoothies	High protein, low carbs. ½ juice and water with Protein or soy

Protein Vital to the Aging
and Overweight Population

For everyday people who do minimal exercise, ½ gram protein per pound of your body weight is needed.

For strenuous exercisers, 1 gram protein per pound of body weight is needed.

As we age our bodies tend to loose muscle mass, and our bone density diminishes. Keeping your protein intake up to the levels indicated above, in conjunction with a healthy diet and exercise program, can help maintain these levels to keep you healthy, strong and looking your best.

10 Most Important Steps on Losing
Weight the Right Way

1.	Choose lean protein choices, such as eggs, egg substitutes, lean beef, turkey, chicken, fish, “tofu for vegetarian." Only broil, bake, boil or poach. Only olive oil or PAM.
2.	Minimize consumption of high glycemic carbohydrates (carbs that make your blood sugar spike) such as white rice, sugar, certain pastas and potatoes. Certain cereals are ok. (Use a low glycemic list for good body choices).
3.	When eating carbs, eat them with proteins and keep portion size small.
4.	Eat high fiber foods or add fiber to your diet.
5.	Water, Water, WATER. Drink lots of water daily. Drink it before a meal to help get you fuller quicker.
6.	Try to keep your daily food intake at 40% protein, 40% carbohydrate, 20% fat which is normally found in the foods that you eat.
7.	Eat 4-6 small meals a day. Eat fewer meals if you use a high protein shake or bar for one of the meals.
8.	Portion sizes of everything should be the size of your fist. Protein can be more if you are exercising.
9.	When eating out remember to have your food cooked the right way. You are paying. Limit condiments on food and you will actually begin to notice the quality of food.
10.	Exercise: Cardio exercise at least 20-30 minutes 3 times a week and resistance exercise with weights or machines 2-3 times a week for 20-30 minutes using mostly large muscle groups to increase your metabolism.

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