Enuf's Enuf! My 2nd effort at fitness.

Fit2Btiedfrfr

In 2013 I found a book by Ferris outlining a 5 step lifestyle and habit plan for any fitness goal an individual could desire. I was 42, 6ft 289 lbs with a 44 waist. So I needed to change my patterns with food and exercise for weight loss and toning. The steps I am re-committing to are as follows:
1) upon waking, immediately drink 24oz water within 15 mins.

2) within 30mins eat anything low sugar high protein as possible but anything is better than nothing. 15g+protein is ideal.

3) log all food and liquid intake and excercise completed all day everyday using M.F.Pal or similar app setup with my goals & stats

4) calculate my "target heart rate" for fat burning and excercise 3-5 times per week for max 20mins maintaining pulse in target zone.

5) Most important step!!!
Take one day off all rules! No limits, no restrictions or excercise required. Log intake if you want, work out if you want, pig out if it helps regain joy in the program tomorrow.

I lost 98lbs last time and had a 33" waist, 44 shoulders, looked and felt great. I have restarted the fab 5 habits that melted 2-3lbs off healthily and without hunger over 10 years ago. I was 318 January 1st and am 312 today so it's tracking well so far. I eat back all burnt excercise cals so im not hungry. Nice to be back, hopefully someone can find their success with this easy & effective behavioral outline that inherently programs me to make better choices. I was laid up after a fall at work and went back to my old ways but never again! At 54 years old it's now or never.

Venus_VVV

Sounds like a great plan! Hope you reach your goals in no time!

zak_q

Sounds great. Keep us posted if u want
..

Fit2Btiedfrfr

303lbs yesterday for a net loss of 15lbs! I will report weekly here.