1. NUTRITION
A. Set Calorie Goal: calculate your calories
B. Set Protein Goal: click here and scroll down to calculate protein goal
C. Calculate maximum fat grams: click here and scroll down to calculate fat intake
D. Eat 3 meals per day + 2-3 snacks
Stay within your calorie goal! (MOST IMPORTANT FACTOR!)

2. AEROBIC EXERICISE

A. How much aerobic exercise you need for weight loss:
3-6 days per week for 30-60 minutes
(If you have not been exercising, start with 10 and add on 5 minutes per week)
B. Your aerobic workout should consist of:
5 min. warm-up
20-50 minutes at your target rate - Calculate your target heart rate
5 min. cool-down
5 min. stretching
C. What counts as aerobic exercise?
Walking, Jogging, Bicycling, Swimming, Aerobic Classes or Videos, etc.

3. STRENGTH TRAINING

A. Focus on multi-joint exercises (exercises where two joints move) to burn more calories
ie: Squats or Lunges, Chest Press, Shoulder Press, Lat Pull-down, etc.
*Exercises like bicep curls work a smaller area of muscle and burn fewer calories.
So, these types of exercises should be included only if there is additional time.
B. Begin with 1 set per exercise and work up to 2, then eventually 3 sets
C. 10-15 repetitions per set
D. 2-3 times per week (with one day's rest in between ie: M, W, F)