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Weight Loss Program

If you don’t incorporate these two basic things into your weight loss program, you will never achieve your fitness goals.

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Weight Loss Program

by Patrick Austin

Developing a Weight Loss Program

If you’re really serious about losing weight, you need to develop a sound weight loss program. The foundation of your programs needs to be two things—1.) a healthy, nutrient filled diet and 2.) a cardiovascular exercise routine. If you don’t incorporate these two basic things into your weight loss program, you will never achieve your fitness goals.

Your weight loss program should also include cutting out sugar-filled sodas and replacing them with water and green tea. In addition, you need to make a point of getting eight hours of sleep. A good nights rest will certainly help you with weight loss.

Here are some tips and basic guidelines for the areas of diet and exercise…


This could be the most important aspect of a weight loss program. You need to get rid of simple carbohydrates like white bread, processed pasta, and potato chips. You should replace them with complex carbohydrates like multi-grain bread, wheat pasta, and reduced carbohydrate chips. In addition, you need to incorporate higher protein foods like grilled chicken breast, salmon, lean meat, and soy.

Changing your eating habits doesn’t mean you have to stop going out to dinner or eating at fast food restaurants. Most places have started to add healthy alternative options. For example, Wendy’s offers a great variety of salads that can fill you up and provide you with a good combination of protein and green, leafy vegetables. My favorite fast food restaurant has to be Subway. They’ve partnered with Atkins to provide reduced carb wraps. Though, I tend to get the Sweet Onion Chicken Teriyaki sub(on wheat bread, of course) when I go there.


My exercise routine consists of running three times a week on a treadmill and weight lifting three times a week. I interchange the workouts, running one day and then lifting weights the next, so I don’t do the same routine back-to-back. This allows me to burn fat with the cardiovascular exercise and build muscle with the free weights.

If you don’t like to run, there are a number of simple cardio routines you can do. Walking, jogging, swimming, and stair climbing are all good exercises.

With regards to weight lifting, remember to take it slow and don’t try to lift too much in the very beginning. After some time, gradually add five pounds to your sets. This will help you achieve gains in a more natural and progressive fashion.

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Mr. Austin is a freelance writer who covers sports and health for a number of web sites including,, and He currently also covers entertainment and sports for Vainquer magazine.

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