Are you ready to lose some weight? This challenge is the perfect way to lose 1 pound a week! Whether you are heading to the beach or just lounging at the pool, you will looking great at the end of this challenge.
|Count Your Calories - For this feat, simply track your caloric intake each day. Once you read the article from the Feat, "Calculate Needed Calories", you will see that the key to losing weight is to simply intake about 500 less calories per day. This will cause you to lose 1 pound a week (a healthy amount). The best and simplest way to do this is with a phone app. The two that I like the best are: Calorie Counter by FatSecret & Calorie Counter by MyFitnessPal. There are also hundred of websites that can help you count your calories that you can find by doing a Google search for "Calorie Counter".||10 points||
|Weight Training - Do at least 30 minutes of weight training! (Interval training is best) Now, muscle eats fat and increases your metabolism, so the more muscle you have then the easier it is to lose weight and keep it off. Also, you can actually burn calories too fast with aerobic exercises which causes your body to panic in a way that causes it to not let you burn fat. So, even though cardio is great for your heart and lungs, the best way to lose weight and burn fat is to stick with the weight training. This has the added benefit of toning and sculpting your muscles.||10 points||
|Fruits & Vegetables - Eat 2 servings of Fruits, and 2 servings of vegetables. Now, as long as you are eating 500 less calories a day, you will lose 1 pound each week. However, it is best if those calories come from good sources. Fruits and vegetables are wonderful since they contain so many vitamins, minerals, fiber, and other trace elements. Also, fruits and vegetables are generally low in calories but have a great way of making you feel full.||5 points||
|Weekly Weigh-In - Step on a scale and record your weight. This should be done at the same time each week. The best time would be first thing when you wake-up. For example, I weigh in every Monday morning.||10 points||
|Pound the Protein - Consume enough protein daily. Protein is the raw material for muscle growth. It also helps extinguish your appetite and aids in fat loss. Now, there are a lot of different opinions on the "Right Amount of Protein", so we are going to go with the amount in the middle. This can be calculated by taking your body weight in pounds, and dividing that number by 2.2. This is the amount of protein required for this feat on a daily basis.||5 points||
|Calculate Needed Calories - The first thing to do for this challenge is to read this article: http://www.theloseweightdiet.com/lose-weight1.html This article is really good and simply explains "How to Lose Weight". There are 3 phases to the article. On phase 2 there is a calculator that will calculate the amount of calories you need each day.||25 points||