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Tone, Lift, and Push Further

Updated on December 29, 2015

Where to begin

The start to all journeys begins with equipment and desire. For me that meant getting a gym membership and with LA Fitness being the closest, I began. They offer a free session with a trainer, but I turn it down, deciding to familiarize myself with all the equipment. Two hours later I walked, hobbled, out of the gym glistening and proud of myself. I'd found my stride and stuck with it, showing up day after day. Here are some things I've learned along the way, go, bad, or otherwise.


  1. Research your optional gym; pricing, equipment, classes, trainers
  2. Get fitness magazines and read them, cut out how to's, exercises, and programs
  3. Get a fitness planner or make your own
  4. Set up a schedule; arms, abs, legs, cardio, ect.

30% Exercise 70% Diet


  • Saturated fats=bad, causes more visceral fat
  • Unsaturated fat=good, will aid in less fat gained and more lean muscle

Visceral fat is body fat that is stored within the abdominal cavity and is therefore stored around a number of important internal organs such as the liver, pancreas and intestines.


Protein will alter how your body stores fats, with a high-calorie diet where the excess calories are from protein you'll store as much as 45% of them as muscle, where a low-protein diet can store as much as 95% of the excess calories as fat.

Proteins are large biomolecules, or macromolecules, consisting of one or more long chains of amino acid residues.


DO DRINK TEA- green, black, and oolong. Teas may reduce inflammation as well as reduce fat accumulated around the stomach.

Fitness Planner

Fitness and Food

As important as your workouts are so is your diet. Dieting isn't necessary, but consider your food as fuel, the fuel to get through your day and your workout. Never skip breakfast and eat your snacks. Three balanced meals and snacks will keep you full and satisfied, ready to tackle any challenge, and maintain a happy healthy weight.

Healthy Foods



Proper gym attire is necessary as it will allow the best range of motion and most designs are constructed with moisture wicking material. Getting a proper fit is also very important. Too tight is not right, and baggy attire poses safety risks. Never wear your gym clothes on consecutive days without first washing them. You may not notice the sweat smell, but others sure will.

TIP: White vinegar will remove sweat smells

TIP: Fabric softener will breakdown elastic materials, use crystals or similar instead

Athletic Clothing


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