well shit, I just had this big write up done, and my computer shut down. Damnit!
So now you get the shortened version
First of all, its great to see you guys willing to participate in this. I REALLY encourage anyone that is maybe on the fence about this to jump in and do it! No better time to start then NOW!
I will do my best to judge this as fairly as possible, while giving you guys all some motivation and tips on reaching your goals.
Most important thing I can say to you guys is this. Even though this contest only lasts for 60 days, you should really look at it as just the beginning. Don't even begin to kid yourself! You could very easily be dedicated to this for 2 months and lose a bunch of weight, only to put it back on + 10 pounds the next 2 months. You want to make a real difference in your lives ??? Then exercise needs to be a priority in your life, forever.
My First tip! Breakfast! Breakfast is by far, the most important meal of the day. I have read that people who skip breakfast are 450% more prone to being over weight then others who eat it. DON"T SKIP BREAKFAST! Oh, and a caramel roll doesn't count!
Breakfast sandwich (originally taken from the Abs Diet book)
2 pieces of whole wheat toast (I use natures own, no High Fructose Corn Syrup)
1 piece of canadian bacon-browned in a fry pan
3 egg whites
1 egg
1 tsp ground flakseed (optional)
scramble up all eggs, and make a sandwich out of everything.
This is a nice big, tasty, and healthy sandwich to get you going!
Don't have time for the sandwich?? Some toasted whole grain english muffins with natural peanut butter will work!
the workout.
Even if you have the motivation to go to the gym, you still need a solid plan. I won't go as far as trying to write something up, but I will give a few pointers.
Weight training is important. You can burn calories doing cardio, but normally after you do cardio, you body will stop burning calories like 1 hour after you finish. In most cases, your body will continue to burn calories and repair muscle up to 48 hours after lifting! Also, for every pound of muscle you gain, your body burns something like an extra 100 calories a day.
I like to concentrate on full body exercises! They may suck a lot to do, but there is a reason for this, they WORK! Don't waste your time in the gym by doing concentration bicep curls, or a bunch of chest flys. Want to build some muscle and find your weakest links???
Squats! If you could only do one exercise in the gym, this would be it. (just make sure you do them properly) Squats works like 265 muscles at one time! you guys can do the math!
Dead Lifts-another full body exercise that will work everything and make you cuss me! again, they work!
Pull ups
Dips
Pushups
For the pull ups and dips, they have machines that will assist you at first if you are unable to do your body weight.
I would encourage you guys right now to do at least 3 days of cardio a week with 2 days lifting.
you could just to 2 sets of 10 with the exercises I listed above and that alone should make you hurt alot the first couple weeks! try and really limit the amount of rest in between sets.
Hopefully I am not getting carried away with the tips here, believe me I have a ton of info on this subject! If you guys have any questions, just let me know!