Free Weight Loss Tips

These weight loss tips provide information on health, nutrition, fitness, and ultimately weight loss. Unlike most weight loss programs that offer a quick fix to a lifelong weight loss problem, this guide provides people the knowledge they need to succeed in losing weight, for the rest of their lives. The material below is the outcome of years of professional research, interviews with numerous doctors and personal trainers, and most importantly hands-on experience with weight loss.


You must consult with your physician before you implement anything written on FreeStuffChamp.com. These weight loss tips outline several areas and aspects of weight loss, and some of the material included herein may not be for everyone. People with diabetes, high blood pressure or high cholesterol levels, for example, will have special needs in regards to their diet, workout plan, and lifestyle. Everyone has different weight loss needs, and it is absolutely essential that you speak with your doctor about your individual weight loss goals. Also, be sure to read the Disclaimer and Limitation of Liability at the bottom of this page.

Everyone is Different

Unique people need unique solutions. While reading the below information, take into account what you believe will work for you. There is not just one cut and dry solution for weight loss. First and foremost, weight loss must begin in your head. If you believe you can lose weight, you will. A positive attitude towards weight loss must be maintained if you are serious about losing weight.

Weight Loss Tips Table of Contents:

[Chapter 2]

Why Fad Diets are Harmful

Do you enjoy feeling: nauseous, constipated, dehydrated, fatigued, weak, or emotionally ill? Of course you don’t! So why would you even consider purchasing a fad diet? Fad diets are products that supposedly melt your fat away, or help you miraculously lose weight quickly. In short, fad diets are unsafe, ineffective, and do not provide a long term diagnosis for weight loss. I believe that people should not use fad diets because they are harmful to one’s health.

So, let’s take a look at why fad diets are harmful. Each year, a new fad diet is released that offers effortless, guaranteed, or magical weight loss. The fad diets begin to enter conversations fluently, and people of all ages rush to the store to pick up the diet that will, surely work this time. Sometimes the diet works, and people do experience weight loss, but the weight you are losing is a combination of water, muscle, nutrients, blood, and other essentials your body needs to live. New fad diets can keep making the same claims because no one requires them to prove what they say. They do not have to conduct credible research on the benefits or dangers of their diets. They can simply make statements that fall short of the truth, but sound impressive to people who do not know the difference.

Most fad diets are made up of the same high protein, low carbohydrate diet. High protein diets, such as “The Zone” and the Atkins diet can legitimately claim success in delivering weight loss. However, these diets are not safe because they encourage those following them to eat very high protein and extremely low carbohydrate diets. These programs eliminate important nutrients from the daily diet.

A high protein diet usually means eating a lot of fat, which is a dietary risk for heart disease. Since these diets encourage eating patters that differ from what people are used to, it is unlikely that people will maintain their diet after the weight loss has been achieved. There is no point in following a diet that only helps you lose weight short term. Eventually, you will get sick of eating the same old high protein, high fat diet, and resort back to your normal diet, where you will gain all the weight right back.

People who take the fad diet drug, fen-phen have a 25-times greater chance of contracting a deadly lung disease called PPH. Also, some people that take fen-phen experience problems while under general anesthesia. Additionally, a number of products such as Nature’s Way and East Indian Guar Gum were recalled because they posed serious health risks. The products contained guar gum, which would swell in the stomach to make its consumer feel full. This swelling can cause blockages in the throat and stomach, and in some cases death.

[Chapter 3]

How to Actually Lose Weight

But if we should avoid fad diets because they are harmful to our health, how can we lose weight effectively? The most effective and safest way to lose weight is by obtaining a healthy diet and exercise plan.

Important weight loss tips that you will learn in the rest of this guide: Eating several small, healthy meals throughout the day (3-4 fist sized portions per meal, and 5-6 small meals daily), in addition to exercising (lifting weights plus cardiovascular activity), will boost your metabolism and help your body burn fat like never before.

Please read chapters 4,5,9, and 10 carefully, as they will help you obtain a healthy diet and exercise plan. I’m not giving you permission to skim over the other chapters, because they are very important as well. But these four chapters are absolutely essential.

[Chapter 4]

How to Obtain a Healthy Diet

A healthy diet can be achieved by eating enough food from each food group. You don’t have to abide by an extremely strict diet plan to lose weight; you just need to tap into each food group. You should eat plenty of fruits, beans, whole-grains, nuts, and vegetables every day. Try eating fish, canola oil, peanut oil, dairy products, and poultry every day, or at least 3-4 times per week. Eat eggs, meats, and sweets in small quantities.

You should eat small portions of food several times throughout the day (3-4 fist sized portions per meal, and 5-6 small meals daily). If you are unsure what “small portions” means, try making each of your servings the size of your fist (close your fingers and make a fist. See how small that is!). Avoid eating large meals at one sitting. Eating small meals throughout the day helps to boost your metabolism. Remember, eat to live; don’t live to eat.

Personally, after a long day at work, I enjoy the satisfying taste of a shake. My shakes consist of one whole banana, frozen strawberries, frozen blueberries, frozen raspberries or frozen pineapple, ice cubes, non-fat vanilla yogurt, and 1 cup of skim milk or orange juice—all mixed inside a blender. Eating healthy doesn’t have to be a chore, it should be enjoyable.

“Decades of research have shown that diets, both self-initiated and professionally-led, are ineffective at producing long-term weight loss.”

Please read the above quote again. Diets can not produce long term weight loss. But, healthy eating and exercise can.

[Chapter 5]

Good Nutrition

Note: This section provides in-depth information on food. If you have absolutely no time to shop for food and/or prepare it, skip to the next section which explains how busy people can stay healthy through good nutrition.

Good nutrition must start at home, therefore it is very important to have good food available at home. Nutrition and learning how to shop for healthy food go hand in hand. Everyone should know the importance of buying fresh fruits and vegetables, dairy products, whole-grains and cereals, lean meats, fish, nuts, seeds, and legumes. Also important to have on supply in your home are a variety of staples such as vanilla, baking soda, baking powder, and corn starch, just to name a few. Learning how to become a good nutritional shopper is not difficult, but it does take dedication and commitment.

Learning how to do the following is also important:

1. Cook the food

2. Eat a wide variety of different foods

3. Eat the correct portion sized meals (3-4 fist sized portions = 1 meal) to meet all of your daily requirements without over eating

4. Eat slowly (this is essential, and will help you feel more full by eating less food)

5. Recognize the signs of emotional eating (eat when you’re hungry, not when you’re depressed or in a bad mood, or because you “feel” like eating)

6. Drinking ample amounts of water daily (many people think they are hungry when they are just really thirsty, so drink at least 8 glasses of water throughout the day)

Nutritional Shopping

Good nutrition does not have to mean never getting to eat snacks. It would be an absolutely easy task for everyone to be healthy if this was all it took. I wanted to begin with shopping because that is really where the heart of nutrition begins—at your grocery store. Learning how to shop nutritionally is only the beginning of the journey to good health.

Shopping for fresh and/or frozen fruits and vegetables

Learning how to shop for a wide variety of fresh and/or frozen fruits and vegetables takes a small amount of know-how. One of your first decisions will be to decide if you want to buy organically grown produce or not. These are fruits and vegetables grown without pesticides. You want to choose both fruits and vegetables that are as fresh as possible, without visible signs of bruising or damage. It will become easier the more you shop.

Preparing fresh and/or frozen fruits and vegetables

If you choose to buy organic foods it is very important to wash fresh fruits and vegetables with skins with a small amount of mild soap (I use dish soap) before eating to remove any residues of pesticides or chemicals which are harmful. I use a soft vegetable brush with a small amount of soap to wash potatoes. Buy small amounts of fresh fruits and vegetables at a time to use within a few days. Most produce should be stored in the refrigerator, but I prefer to keep a few fruits like bananas, apples, oranges, pears, cantaloupe, honeydew, and grapefruit on the counter at room temperature to be used within a few days. Pears, cantaloupe, and honeydew should be refrigerated once ripe, or they will rot at room temperature. I also keep onions, potatoes, sweet potatoes, squash, and garlic at room temperature to be used within a week or so (After removing the first layer of onion peel, rinse only with water, no soap, and I do not rinse garlic after skinning it). You want to keep them stored out of direct sun light. Occasionally, a potato or an onion will go bad among the rest, but hopefully you will find it soft or moldy before you smell it. Any damaged produce should be discarded and not eaten. Do not hesitate to return unacceptable produce to the store for a complete refund of your money. You will quickly learn which store has the freshest produce.

Vegetables to keep on hand

Vegetables I like to keep on hand in the refrigerator are carrots, celery, red and green peppers, (mushrooms, fresh spinach, parsley, cabbage, broccoli, and cauliflower; I rinse these with just water, not soap). If I want to prepare a fresh salad I would also have available Romaine lettuce, head lettuce, tomatoes, cucumbers, and shredded red cabbage. I would not rinse my lettuces with any soap—it could leave a residue of its own, just rinse both lettuces in a bowl of cool water a few times almost like you were washing clothes by hand, but gently not to bruise the produce, and then drain on paper toweling. I have only named a few of my favorite fresh vegetables. You should give them all a try and you’ll find your own favorites as well.

Fruits to keep on hand

Different fruits I keep in the refrigerator are oranges, grapefruit, apricots, strawberries, blueberries, raspberries, cherries, apples, grapes, pineapple, ripe pears, kiwi, watermelon, ripe cantaloupe and honeydew melons.

Eat a variety of food

Remember that you do not buy all these varieties on the same day; your goal is to eat a wide variety of foods over time. You do not want to buy the same fruits and vegetables every week.

Frozen fruits and vegetables

Fruits and vegetables grown locally or out of state vary in cost in and out of season. When the prices reflect the higher end of the scale I like to purchase them frozen or canned. Some examples of frozen vegetables and fruits are Brussels sprouts, peas, green beans, zucchini, Italian green beans, corn, broccoli, cauliflower, and many different combinations of vegetables (I like to mix several kinds of frozen vegetables at a time when I cook with them), strawberries, blueberries, peaches, raspberries, pineapple, and cherries. These fruits dried are also an acceptable alternative along with raisins, dates, and apples.

Convenience can also be a deciding factor to buy frozen fruits and vegetables. Frozen fruits are ready to thaw and eat, and frozen vegetables are ready to cook and serve (no rinsing necessary).

Canned fruits and vegetables

Next, canned fruits and vegetables are acceptable alternatives. Canned legumes are very convenient to use. Legumes are plants of the bean and pea family, rich in high-quality protein compared with other plant-derived foods. You can buy them either canned or dried, and they include: black beans, black-eyed peas, garbanzo beans, great northern beans, kidney beans, lentils, navy beans, peanuts, pinto beans, soybeans, and split peas. Bean soups are the best. These beans are economical, low-fat, nutrient and fiber-rich and add a great deal of flavor to a meal. Other canned vegetables I keep on hand are green beans, peas, corn, whole-tomatoes, crushed tomatoes, tomato paste and sauce, baked beans, spaghetti sauce, (chicken broth is not a vegetable, but I like to keep it in stock), or any other vegetable you like. Canned fruits packed in light syrup are the best choice if fresh or frozen are not available.

Check the expiration date

A very important factor when purchasing packaged goods is to check very closely the expiration date. Once you open the package the product may not remain eatable up to the expiration date as it begins to lose its’ freshness once opened. I would keep it for about a week after opening. Also, be aware of the sodium and sugar content.

Dairy products

Dairy products include milk (I recommend skim milk for fewest fat calories), buttermilk, half-and-half, low-fat chocolate milk, low-fat or fat-free yogurt (I like the organic brand called Stonyfield Farm), sherbet, low-fat ice cream, pudding, custard, and cheese. I like the low-fat cottage cheese, low-fat Swiss cheese, Provolone and the Veggie Slices made with organic tofu.


You can purchase whole-wheat flour in a variety of places, your local grocery store is one of them, and health-food stores and co-ops would also be an option. I recommend buying the following whole-grains: Bob’s Red Mill organic whole-wheat flour, unbleached white flour, corn meal, and whole ground flaxseed meal at my local grocery store. Quaker Oats 100% whole grain old-fashioned oatmeal and Nabisco cream of wheat are also great choices. Another delicious brand of old fashioned oven toasted oats is called Country Choice (certified organic), which I buy at Trader Joe’s. Look Trader Joe’s up on the Internet to find one near you. If this store is not located where you live, I recommend searching the internet or yellow pages for a health food

store near you.

Whole-grain pastas

Brown rice and pastas are excellent whole-grain choices. The best organic whole-grain pasta I have found is at my local grocery store and is called Racconto’s Bella Terra imported from Italy. They are best not over cooked. Follow the cooking instructions on the package. Whole-grain cereals are one of my favorite foods.

Make sure you are buying authentic whole-grain

To be sure you are getting a whole-grain product the first ingredient on the label must read either 100% whole-grain or whole-grain flour. I make a fabulous trail mix using several kinds of whole-grain cereals: Member’s Mark (Sam’s Club) Mountain Trail Mix, Trader Joe’s Golden Berry Blend (or really, any kind of cereal will do), and extra cashews. It is pretty darn good and less calories than straight trail mix. I also keep on hand in the house a 32 count variety pack of 2-bar Nature Valley 100% natural crunchy granola bars, or you could make your own home-made granola and/or bars. I may have missed a whole-grain or two, but my list is not a bad one and will certainly add to your good health. I also enjoy dark chocolate and cocoa, which contain the most flavonoids.

Protein from animals

Proteins from animals, such as meat, fish, poultry, cheese, eggs, and milk, are complete proteins. In addition to being complete, animal proteins contain all the essential amino acids that human beings require.

Protein from plants

To make plant proteins complete, many vegetarians combine plant-protein foods with a variety of other food such as grains, legumes, seeds, nuts, and vegetables. Vegetarians can receive all the amino acids they need over the course of a day by eating a combination of the foods previously mentioned.

Tasty protein

Lean meats are a very important part of our everyday diet. So, here we go with what I like to buy to feed my family—I buy lean, “round” or “loin” cuts of red meat or pork (eaten maybe once a week), boneless, skinless chicken or turkey breast or ground turkey breast (1 lb. of ground breast of turkey contains 10 calories from fat from a total of 110 calories). You can buy roasted chicken or turkey and remove the skin before you eat it. There are endless ways to make healthy meals with chicken or turkey.

Fish is a very important protein to include in one’s weekly diet. Fresh or frozen salmon is probably our favorite fish. We also enjoy perch, cod, catfish, shrimp, crabmeat, and canned Albacore solid white tuna packed in water.

Eggs can play an important role in the nutritional quality of your diet. Eggs contain many more nutrients than they do calories, but due to the cholesterol content of eggs, they should be eaten in moderation (then again, all foods should be eaten in moderation). Eating eggs 2-3 times per week (i.e. for breakfast) can be beneficial. I cook with eggs and do have an occasional poached or boiled egg. An egg dish with fresh vegetables and potatoes can be very tasty (and healthy).

A textured vegetable protein product I buy, which is enjoyed by our entire family, is called “Morningstar Farms Veggie Breakfast Links.” Also good is Morningstar’s patties and veggie burgers. One word of advice is not to overcook these products in the microwave or they get very tough.

Last, but certainly not least, I want to mention nuts and seeds. Our favorite nut is the peanut. It comes whole in the shell, ground into peanut butter or roasted and packaged in many different varieties on your grocer’s shelf. I want to emphasize the importance of being careful not to buy products that contain hydrogenated oils in them. A disadvantage is that hydrogenation makes polyunsaturated fats more saturated, and saturated fats are known to dramatically raise blood cholesterol. Other nuts I would like to mention are walnuts, almonds, pecans, hazelnuts, and cashews. All nuts should be eaten in moderation because they are high in fat and caloric intake. Eaten in moderation, nuts can be a healthy addition to your daily diet.

Spices, oils, and condiments

I would also like to include a list of the many spices, oils, and condiments I keep on hand in the kitchen cupboard. A basic variety of spice items would be salt, baking soda, baking powder, cornstarch, garlic powder, basil leaves, oregano, thyme, rosemary, seasoned salt, chili powder, cinnamon, cloves, nutmeg, mace, ginger, pure vanilla extract, and Nestle’s cocoa. I like to have three different oils on hand; they are olive, canola, and peanut. For very low fat cooking you can also use a spray canola or olive oil. A few other items I think are important are honey, soy sauce (low sodium), balsamic vinegar, molasses, sorghum molasses, and a good wine (if you are of the legal drinking age).

Good Nutrition

(for busy people)

Are you busy? Do you not have a lot of time to shop, let alone cook? Do you work awkward hours which make eating fast food easy or enjoyable? If you answered yes to any of the previous questions, I have a solution for you too. I urge you to visit the below website for more information on how busy people are able to stay healthy.


click the above URL or type it into your browser


Have you tried to eat less, but after a meal you still feel hungry? A lot of the time when you think you’re hungry, you’re just thirsty, so after meals drink 1-2 full glasses of water. If you’re hungry in-between meals, try drinking a glass of water to see if that calms your hunger. If you’re still hungry afterwards, eat a healthy snack. Drinking plenty of water throughout the day will help you feel fuller, in addition to cleaning your body of impurities. You should take a bottle of water with you wherever you go. Drinking plenty of water throughout the day is very effective when trying to lose weight. You will more than likely feel better too, as drinking ample amounts of water cleans out the impurities in your body.

[Chapter 6]

Foods to Avoid

Now that you know what is healthy to eat, let’s discuss what isn’t healthy to eat, as this is the most troublesome part for a lot of people. If I had to choose three items to discard from anyone’s diet, without a doubt I would say remove pop, candy, and fast food from your diet. Yes, variation is important to your diet, and it is important to eat a variety of foods (but, try eating a variety of healthy foods, not fast food!). Eating a candy bar, or a cheeseburger, or drinking a can of pop will not make you obese; but, it’s a good idea to set a limit for yourself and only eat fast food, pop, or candy 3-4 times per month (if you absolutely have to). It is the day after day consumption of these items that make people overweight. Fast food has very high amounts of fat, saturated fat, and cholesterol, which can potentially lead to obesity and heart problems.

In terms of pop, I am referring to high fructose (sugar) drinks such as coke, pepsi, mountain dew, sprite, jolt, etc. Extra fructose turns into fat. In reference to candy—skittles, milky ways, nerds, heath bars, etc., all have very little nutritional value. Fast food should be avoided at all costs. If at all possible, you should try to stay away from these places: McDonalds, Burger King, Taco Bell, Wendy’s, etc. Now, let’s say you are in a bind, and you have no choice but to eat fast food. What should you do?—Well, first off see if there is a Subway or some other fresh sandwich joint around, which there probably is…But, if there honestly isn’t, and you must visit the golden arches, choose an item that is broiled or grilled (anything but deep fat fried), and put vegetables on it (lettuce, tomatoes, onions, etc.), and leave out the mayonnaise. This way you are at least adding some good in with the bad.

[Chapter 7]


The below quote was provided by the National Institute of Diabetes and Digestive and Kidney Diseases.

“The word “diet” probably brings to mind meals of lettuce and cottage cheese. By definition, ‘diet’ refers to what a person eats or drinks during the course of a day. A diet that limits portions to a very small size or that excludes certain foods entirely to promote weight loss may not be effective over the long term. Rather, you are likely to miss certain foods and find it difficult to follow this type of diet for a long time. Instead, it is often helpful to gradually change the types and amounts of food you eat and maintain these changes for the rest of your life. The ideal diet is one that takes into account your likes and dislikes and includes a wide variety of foods with enough calories and nutrients for good health.”

Reading this quote over, over, and over again is probably a good idea.

[Chapter 8]

Food Mentality

Do you possess the power to look at food, and not eat it? Any food? Even the good stuff? If someone baked a fresh batch of chocolate chip cookies and put them on your kitchen table could you resist eating them? Does the sight of food make you hungry, even if you’re sincerely full? Here is an exercise for you—the next time there are sweets in your home (or other unhealthy food), look at the food and tell yourself, “I’m not hungry.” Keep telling yourself this until your food cravings die down. If that doesn’t work, visualize you eating the food, and enjoying it (don’t actually eat it, just visualize). And tell yourself, “Wow, that was good, I’m full now.” Repeat this “visual eating” again if you still have the urge to eat. If you’re still craving to eat unhealthy food, tell yourself you’re not hungry again, and drink a full glass of water. Water is excellent at suppressing your hunger. Still hungry? Read something to take your mind off the food. Your brain is the most powerful tool you have for losing weight—mind over body.

Now, remember, this exercise is only if you’re sincerely not hungry. By all means eat something if you’re hungry! Go ahead and eat that sweet if you really want it. Unhealthy foods will not destroy your figure if they are eaten in moderation. Most foods are OK if you eat them in moderation (fast food, candy, and pop, however, should be eaten in the smallest moderation possible). Remember, you should eat only when you’re hungry. There is one exception to this, and that is breakfast. If you wake up not hungry, eat something anyways. Breakfast eaters awake with a souped up metabolism for the rest of the day (which, by the way, is very good). I urge you to read the section about your metabolism in chapter 13.

[Chapter 9]

Exercise Equals Results

In addition to obtaining a healthy diet, you should develop an exercise plan. If you are physically out of shape, or have not exercised for a while (more than 1-2 months), you should start off by walking 30-40 minutes, three or more days per week. Jumping into rigorous cardiovascular or weight training activity could cause you to injure yourself, and possibly avoid exercise altogether. So take baby steps, and listen to your body. If you feel fatigued, light headed, nauseated, or anything similar, stop what you’re doing and relax. Do not over-do it. If you are a new-comer or exercise “veteran,” I suggest trying Yoga. Yoga helps relax your mind, increase your flexibility, and recent studies have suggested that practicing Yoga can result in weight loss. For more information on Yoga, along with purchase info, visit the website below.


click the above URL or type it into your browser

When you’re ready…

To obtain the greatest results, you should work out 3-4 times per week. It is best to work out every other day, to let your muscles recover. Try lifting weights for at least 30 minutes, and then do some cardiovascular activity for at least 30 minutes. Remember, these are minimums, for increased results, increase your workout. Personally, I each time I workout (3-4 times per week), I lift weights for 1 hour and exercise my heart for at least 30-40 minutes by doing some kind of cardiovascular activity, such as walking, rowing, running, or racquetball. It is possible to workout just 2 days per week and obtain the same results—but only if you increase your workout time, work hard, and push yourself to your maximum capability those two days while you’re at the gym (you might workout 2-3 hours each time you’re at the gym). You should rest 2-3 days in between your 2 workout days if you choose this workout model. I suggest working out 3 days per week to begin with, and then once you’re comfortable with that you could try the “2 day per week” workout.

Staying fit at a health club

Joining a health club can be an excellent investment to your health. I have developed a simple health club workout routine that is extremely effective and flexible, so anyone can change it around to suit their individual needs. Let me start off by saying this: working out using incorrect techniques could result in undesirable results and/or injury. Please see chapter 10 where I underline correct workout techniques.

You will experience the best results by implementing this workout routine into your schedule every other day (Mon/Wed/Fri or Tues/Thurs/Sat). Lifting weights back to back (example: Mon/Tues/Wed) is not recommended, as it puts a large amount of strain on your muscles. Your muscles need time to recover. Here it is:


Arrive at gym


Walk/Jog/Bike (to increase your heart rate and help you to break a sweat) for about 5 minutes to warm up.


Slowly stretch every muscle in your body


Begin lifting weights. You should always exercise your largest muscles first. Work your upper body first, and then your lower body (you can reverse this if you’d like, i.e. your lower body and then your upper body).


Do cardiovascular activity (walk/jog/run/bike/row/stair climb/elliptical) for 30-40 minutes. Walk/jog/bike/etc. slowly for 5 minutes to cool down.


Do not go home yet! Stretch immediately after working out so you are able to walk the next morning, and to increase circulation and flexibility throughout your body.

If you’re short on time one day and don’t know whether to lift weights or do cardiovascular exercise, I can answer your question in three words: Do cardiovascular exercise. Your heart is your most important muscle in your body, and by doing cardiovascular exercise you are strengthening your heart (in addition to toning your body and burning fat).

If you are unfamiliar with the machines/equipment at your gym, I urge you to ask a trainer/employee for assistance. In addition to asking a qualified employee/trainer for help, you should always read the label on each machine you use, as it may help you use the machine more efficiently, along with warning you of its dangers.

Here is the workout routine I have used at my gym for years with great results (Mon/Wed/Fri):


Arrive at gym


Walk for 1-2 minutes, jog for 3 minutes, walk again for 1 minute.


Stretch: Hamstring stretch- Sit on the ground with you back straight. Spread your legs, and reach to the middle, left, and right. Hold each position for at least 10 seconds. (It is important to keep your back straight and your toes pointed straight up at 90 degrees). Repeat if necessary. Bring legs together, and with a straight back (do not round your back) reach for your toes, keeping your arms in line with your ears. Hold for 10-20 seconds. Repeat. Quad stretch- Turn over onto your left side (still sitting down), bend your right leg, grab your right ankle and pull in toward your buttocks (hold for 10+ seconds). Turn over to your right side and repeat with left leg. Chest/Shoulder stretch- Sit-up, and with a straight back, pull your right arm across the left part of your chest. Do the same thing with your left arm. Back Stretch- While sitting up straight (either cross your legs or put them straight out in front of you), grab underneath your knee/hamstring; lean back and slowly begin to curve your back and bring your chin to the middle of your chest. See chapter 12 to learn how to stretch effectively.


Begin lifting weights. Starting with my upper body, I workout the largest muscles first (excluding abdominals which I do last), and I end with the smallest muscles. Largest to smallest: chest, back, shoulders, triceps, biceps, and finally I end with an abdominal workout. You can work your abs first if you’d like. I always do a light warm-up weight first, and then I add more weight on and do it 12-15 times, until failure.* Moving on to my legs, I do a machine leg press, which works most of the muscles in my legs (1 warm-up set and 1 max-out set until failure*). Then I work each individual muscle in my leg, starting with the largest and ending with the smallest: quadriceps (upper front), hamstrings (upper back), calves (lower back), tibia (lower front).


After lifting weights, I immediately begin doing cardiovascular activity. I am a personal fan of the treadmill, Stairmaster, elliptical runner, rowing machine, free runner, and the bikes. If I get bored on any one machine, I move on to the next machine. Moderation is important, even in your workouts. After I have warmed up for about 10 minutes, I like to keep my heart beating at 85% of my maximum heart rate (MHR) for at least 20 minutes. The easiest way to estimate your MHR is to subtract your age from 220, then multiply that number by “0.85.” So, if you were 25 years old, your MHR estimate would be 195 beats per minute (bpm). 220 minus 25 equals 195. If you wanted to exercise at 85% of your MHR, you would want to keep your heart rate around 165 beats per minute (195 x 0.85 = 165.75). My cardio workout: 10 minutes warm up + 25 minutes going at 85% of your maximum heart rate + 5 minute cool down = 40 minutes of excellent heart strengthening activity.


Do not go home yet! Stretch immediately after working so you are able to walk the next morning, and to increase circulation and flexibility throughout your body.

* It is very important to do a weight heavy enough where you are maxing out (i.e. failing to do it another time) on your 12-15th rep; this maximizes your muscle potential and gives you the greatest workout (not to mention greatest results). Doing a weight 12-15 times until failure produces the “toning” and weight loss effect (ladies like this, as do guys who are trying to lose weight). If you want to build muscle (guys), put on more weight and do it less times (1-8 reps), until failure.

It is important to note that I go through about 2-3 full bottles of water while exercising. Drinking water before, during, and after you exercise is essential for your body’s health. Drinking 6-8 glasses of water per day is recommended. You will need to drink more water on days in which you workout.

Through my own personal experience with health clubs, I have learned why they seem to be more effective than at-home gyms and at-home workout plans. Health clubs present you with numerous machines and quality fitness equipment, whereas home-gyms can take up a lot of space, be expensive, and be repetitive. Sure, you could spend thousands of dollars on top-of-the-line workout equipment, and strategically place them in your house (feel the sarcasm). Health clubs have invested millions of dollars in excellent fitness equipment, gyms, swimming pools, hot tubs, saunas, etc., for you to take advantage of for a low monthly fee ($15-$50). It is also nice to escape from your house or job for a while. Although, if you have to drive an hour, or even 30 minutes to your nearest health club, you will need to decide for yourself if it’s worth it. I recommend browsing through your yellow pages or searching the internet for a health club in your area.

Visit the website below for a list of popular health clubs, along with their price, location (in the U.S.) and overall rating.


click the above URL or type it into your browser

Staying fit at home

Many people do not have the time, or just do not want to workout at a health club. There are still plenty of things you can do to keep in shape in the comfort of your own home. For example, do you watch TV? Sure you do. But, the question is, where do you sit while watching the TV? On the Sofa? Lazyboy? Love seat? The next time you watch TV, try balancing on an exercise ball. There are numerous activities you can do on the exercise ball to help strengthen and tone your entire body. Also, you don’t have to be watching the TV to use the exercise ball! In fact, it is the combination of television and fast food that has made half of America overweight. Visit the below website for more information on the exercise ball (along with purchase info) and how it can help you stay in shape.


click the above URL or type it into your browser

You might already know what else you can do to workout at your home, it’s just the doing it part that gets most people. In the comfort of your own home, you can do all of the following exercises for free: pushups, sit-ups, leg lifts, squats, calve raises, Yoga, Pilates, and Tae Bo. Be creative and try to create your own at-home exercises.


– Lie on the ground with your chest facing the ground. Put your hands on the ground close to your chest, and align your thumb in position with the middle of your chest. Notice how flat you are. With your feet spread shoulder’s distance apart, push up with your arms and squeeze the muscles in your chest (make sure you squeeze your chest muscles as hard as you can; this will burn fat in your chest area, in addition to giving you a nice looking chest). Try to keep your body as flat as possible, and make sure your butt doesn’t drop too high or too low. Do as many pushups as you can. Rest for a minute or two, and then do it again. If you feel your body shaking, that is ok; but once you feel your butt drop or rise up, fix your form and keep going until you fail to do another pushup. Remember to stretch afterwards. Pushups work your chest, arms, and shoulders.


– While lying on your back, bend your knees and position your hands behind your head. Do slow, steady crunches (you don’t need to come all the way up), and remember to squeeze your abs. I can’t stress how important the squeezing is! Also remember to keep your neck in align with your spine; don’t bend your neck towards your chest, keep your neck back and lift up with your stomach and chest. There are numerous positions you can put yourself in to do sit-ups; try putting your legs up in the air and reaching with your hands toward your feet. In addition to your home, you can work your abs wherever you go—all you need to do is suck your stomach in and squeeze your stomach muscles. Try this: breathe in deeply through your nose (don’t squeeze yet) and fill your lungs with a lot of air; as you slowly exhale, squeeze your stomach inward and tighten the muscles. Continue breathing like this for 5-15 minutes. Whenever I drive somewhere I give myself a good abdominal workout using that breathing technique.

Leg lifts

– Put your hands underneath your butt, and simply lift your legs 2-3 inches off the ground; gently lift up with your neck and flex your stomach muscles. Hold this position for as long as you can. Keep holding through your shakes and squirms, this will help tone your stomach and burn calories.


– Stand straight up with your legs shoulder’s distance apart (or slightly wider) and your hands at you sides. Bend your knees while keeping your back straight and your butt back towards your haunches. Ideally you’d like your legs 90 degrees perpendicular towards the ground, but not everyone is that flexible, so go down as far as you feel comfortable. Make sure your knees do not go past your toes; if you find your knees are going past your toes, you are leaning forward too much—scoot your weight back more towards your butt. Hold this position for as long as possible. Keep holding through the burn. Feeling the burn is what will help you tone your muscles and lose weight, doing squats and any other exercise for that matter.

Calve raises

– Standing straight up, lift your heels up and move your weight onto the balls of your feet and your toes. Slowly move your heels back towards the ground, but do not touch them to the ground—keep them about a half inch off the ground. This helps keep your calves contracted the entire time, as well as helping your balance). If you are not feeling the burn in your calves after about 10-15 reps of slowly going up and down, lift one foot in the air and do calf raises with your one leg. To increase your workout put weights in your hands (two gallon milk jugs filled with water, for example), and do calf raises with the added weight.


– Relax your mind, body, and spirit with Yoga. Practicing Yoga is very self satisfying, and will help improve your flexibility, relaxation, and weight loss goals. I highly recommend looking into Yoga, either at home or at a club. For more information on how you can stay fit with Yoga in the comfort of your own home, visit the website:


click the above URL or type it into your browser


– A subsidiary of Yoga, Pilates is basically “Yoga with movement.” Pilates can turn into a great workout, in addition to benefiting your mindfulness. For more information on how you can stay fit with the Pilates workout in the comfort of your own home, visit the website:


click the above URL or type it into your browser

Tae Bo

– Get fit with Billy Blanks’ excellent Tae Bo workout. Have fun and get a great workout with Tae Bo, where you workout using a combination of martial art moves, dance and boxing. For more information on how you can stay fit with the Tae Bo in the comfort of your own home, visit the website:


click the above URL or type it into your browser

Since working out at your home is becoming more popular, many companies are taking advantage of consumers by offering fraudulent products that do nothing but waste your time and money. Words of wisdom: if it sounds too good to be true, it is! Weight loss was not meant to occur overnight—and if it does, the weight you are losing is a combination of water, muscle, nutrients, blood, and other essentials your body needs to live. If you schedule regular visits to your doctor/dentist to benefit your health, why can’t you schedule three appointments with yourself each week to work out. Aren’t you important?

[Chapter 10]

Exercise Techniques

Using your workout time more efficiently can often make the difference between a successful weight loss routine and one that fails. Whether you workout at a gym or at your house, the following tips can help you mold your body into a shape you’ll love.

• Workout 3 times per week, every other day. For example, workout on Mon., Wed., & Fri., or Tues., Thurs., Sat. Create a workout routine, and make a commitment to yourself to follow your workout routine every week (don’t get into the habit of skipping workouts, but don’t get upset with yourself if something more important comes up and you have to skip a day; we are all human).

• Slower is better. When working out, take your time and really concentrate on squeezing the muscle you are working. For example, when doing bicep curls, go slow and squeeze your bicep when you’re coming up and when you’re going down. You will achieve a greater workout and greater results by doing this.

• Control your breathing when you are lifting weights: inhale and exhale 1-2 times before you begin lifting, with long, deep breaths. Now, exhale through your mouth as you are contracting (working) your muscles, and inhale through your nose as you retract your muscles (control your breathing like this for reach repetition).

• Work every muscle of your body each time you workout. Work your largest muscles first, and then your smaller muscles. For example, after you’ve stretched, work your legs first, chest second (or vice versa—it doesn’t matter whether you work your upper, or lower body first), back third, shoulders fourth, arms fifth, and abdominals last (you can either do abs first or last, they are interchangeable). This will allow you to work all of your muscles to their fullest potential.

• If you’re into achieving maximum results, do cardiovascular activity everyday for at least 30 minutes (don’t forget that walking is considered cardiovascular activity). Switch your cardio routine up; one day run, the next day walk, after that bike, then do the elliptical machine, then the Stairmaster, etc. Variation is important.

• Start off small and work your way up in regards to reps and amount of weight. If you find that 10 pound weights are too light, try 12. If that’s too light, try 15. The idea is to fatigue the muscle. Lift until you can’t possibly lift anymore (until failure). Half-hearted attempts will not produce desirable results.

• According to personal trainer Bob Greene, “Abdominal muscles respond well to daily training. When they’re done properly,” he says, “[and] crunches can help align the spine.” While doing daily abdominal exercise can help tone your stomach, remember there is no such thing as “spot reduction.” Simply put, you can’t just reduce one area of your body without reducing the rest.

• Oprah’s personal trainer, Bob Greene quotes, “A lot of people overdo one exercise. It’s important to remember to balance your training, working the muscles on both sides of a joint. Don’t work the biceps without working the triceps; don’t work the quadriceps without working the hamstrings.”

• Stretch before and after you workout. Never stretch cold muscles; warm up first then stretch.

Ask a personal trainer

If you workout at a health club I highly recommend asking a qualified personal trainer for help or assistance if you need it. From my experience, trainers are very knowledgeable and will answer your questions free of charge. Ask the trainer if he/she has a college degree and personal training certificate; if they say “no,” you should say “thank you,” and look for a personal trainer with credentials.

[Chapter 11]

Workout Myths

Women and lifting weights

The myth that ladies will get large, masculine, or overly muscular by lifting weights is not true. Lifting weights is a great way to burn fat, tone muscles, and look great. Women should lift a heavy enough weight where they are able to do it 12-15 times, until failure (i.e. choose a weight heavy enough so that on your 12-15th rep you are not able to lift the weight any more). Lifting a weight 12-15 times until failure will not build ladies up a ton of muscle; it will tone their muscles and help them burn fat.

The way ladies may see an increase in muscle size is if they rep a heavier weight a smaller number of times, until failure of course (i.e. 1-5 reps of a heavier weight until failure will produce a muscle building effect). So, ladies, if you would like to tone your muscles and lose weight, lift a weight 12-15 times so that on your last repetition you are no longer able lift the weight. Lifting weights until failure will take added incentive and effort, but if you really push yourself I believe you will really be happy with the results. Try to break out of your comfort bubble and allow yourself to break a sweat and allow your muscles to be fatigued. If you are sore the morning after working out, you are on the right track!

“Spot reduction”

Despite what many fad diets and advertisements suggest, there is no such thing as spot reduction. Spot reduction is the idea that you can pick a particular area of body fat and lose that fat. Fat is lost throughout the body in a pattern dependent upon things you can’t necessarily change, like genetics, hormones, and age. Overall body fat must be reduced to lose fat in any specific area. Most men and some women will find that the first area to get fat is their midsection. On the other hand, most women and few men will see their hips and thighs gain fat before other areas of their body. Abdominal exercises, for example, will only exercise the muscles under the fat. In laymen’s terms, you can’t pick a particular area of body fat and lose that fat. Your answer: aerobic exercise + strength training + eating healthy. The combination of these three things will help you burn fat and lose weight.

[Chapter 12]

Stretch Effectively

A lot of people think stretching is stupid and a waste of time. Through my personal experience, I have found that stretching effectively before and after working out [and even on days when you don’t workout] can improve your body’s overall composition and can even give your body the great feeling of homeostasis, or balance and equilibrium. The best way to learn how to stretch effectively is to practice Yoga. Not only will Yoga teach you the correct way to stretch, it will help bring an unparalleled feeling of relaxation and well-being to your life. For more information on how you can learn how to stretch effectively with Yoga in the comfort of your own home, visit the website below. Also, at the bottom of this website is a conglomeration of stretching links that will help you learn many different stretching techniques, correctly.


click the above URL or type it into your browser

[Chapter 13]

Your Metabolism

Have you ever wondered how someone can eat like a horse and maintain top physical condition? A fast metabolism means you are able to eat more (although you should maintain a healthy diet), without gaining extra weight. You can boost your metabolism simply by working out, but if you eat a variety of healthy foods throughout the day and exercise regularly (3 times per week), your metabolism will soar!

All of the following will help boost your metabolism:

• Exercising

• Eating breakfast

• Eating small dinners

• Eating healthy (complex carbohydrates, whole grains, vegetables, proteins, etc.)

• Eating small, healthy meals throughout the day, opposed to eating 3 large meals

Eating bigger breakfasts and smaller dinners will boost your metabolism. Personal Trainer Bob Greene says that eating the majority of your calories at one meal causes your body to store fat. Mr. Greene also recommends not eating 2–3 hours before going to sleep, because your body needs to go into its food fat stores. He says the discomfort of being a little hungry will eventually pass (and I can say from my own personal experience it does pass, and I’ve also found breakfast tastes much better when you’ve got a little growl to your stomach).

As people grow older, their metabolism decreases; so following the above recommendations will help keep you fit as you grow older.

I urge you to re-read the two sections: “How to Obtain a Healthy Diet” (chapter 4) & “Exercise equals Results” (chapter 9). It is that important.

[Chapter 14]

Great Weight Loss Quotes

Below are some excellent weight loss quotes:

• “Permanent weight loss is easy as long as you control your insulin levels. All you have to do is to balance your plate at every meal. Start by dividing your plate into three equal sections. On one-third of the plate, put some low-fat protein that is no bigger or thicker than the palm of your hand. On the other two-thirds of the plate, fill it until it is overflowing with fruits and vegetables. Finally, add a dash of heart-healthy monounsaturated fat like olive oil, slivered almonds or guacamole. Do this every time you eat, and you will keep your insulin levels in the Zone for a lifetime.”

-Dr. Barry Sears, bestselling author of The Zone

• “It’s all about maintaining a healthy, active lifestyle. When I lost 245 pounds, I not only incorporated sandwiches from Subway’s “7 Under 6″ menu (seven subs with six grams of fat or less) into my diet, but I walked every day. Now that I’ve shed the weight, I continue to eat low-fat meals (including lots of fresh veggies and water) and stay active. A healthy diet coupled with regular exercise will transform your body, increase your confidence and rejuvenate your spirit.”

-Jared Fogle, lost 245 lbs. on “The Subway Diet”

• “Exercise every day for at least 10 minutes, drink lots of water and maintain good posture.”

-Denise Austin, host of “Denise Austin’s Daily Workout” on Lifetime TV

• “Don’t diet alone. To stay motivated join a weight loss group where you’ll learn from and feel inspired by others who are succeeding at shedding pounds. If you are just starting a diet, break the task into interim milestones and make a 10% reduction in your overall body weight your first goal.”

-Sarah Ferguson, The Duchess of York, spokesperson Weight Watchers International.

• “Prevent those energy spikes and crashes by eating four meals during the day (about 400 to 500 calories each). A combination of protein, complex carbohydrates and the good fats will keep you off the insulin roller coaster and satisfied until the next meal without becoming ravenous, making poor food choices, or overeating. Be mindful of the emotions you bring to each meal to ensure you’re refueling for the right reasons, and of course, get out there and move!”

-Kathy Smith, leading health and fitness expert

• “Try to limit your intake of white products including salt, sugar, white flour and fat. Also, stay away from carbohydrates after 6 PM.”

-Karen Voight, fitness authority and trainer to the stars

• “To Lose Weight & Keep It Off, follow my 90/10 Food Strategy. That’s 90% Healthy and 10% Fun. By incorporating small portions of your favorite foods and snacks, you will satisfy cravings and stick with the plan! Everyone has the power to feel fabulous and look great!”

-Joy Bauer, leading nutritionist and bestselling author of The 90/10 Weight Loss Plan

[Chapter 15]

Other Aspects of Weight Loss

Keeping yourself healthy is certainly a great start, but, is there something else that can be done, something at a national, state, or community level? Influencing people at the national level for example, would be very effective. The government should require hard evidence that proves a certain diet is safe and successful before it hits the market.

Secondly, can something be done at the state level to promote good health? Certainly…some states have already taken that step, and are requiring students to take nutrition and/or health classes. In addition to educating children about good health, other means need to be taken. The L.A. Unified School District, for example, has decided to eliminate junk food and other high-fat and calorie drinks from its menus. Other schools are trying to replace vending machines filled with pop and candy with nutritious vending machines, offering healthy foods.

Lastly, promoting a healthy lifestyle as a community can certainly be beneficial. Boycotts can be directed towards fast food restaurants in a community, with the exception of Subway and other healthy restaurants. Alternatively, businesses can offer health magazines in their waiting rooms or lobbies. Organizations and businesses in a community can avoid any unhealthy means of advertising, like smoking, drinking, fast food, and fad diets.

Weight Loss Visualization

Think to yourself for a moment, how great you would feel at your ideal weight. Imagine looking at a mirror, and being satisfied with what you look like—being satisfied with life, and how you live it. There’s not a better feeling in the world than being satisfied with yourself.

Taking Action

Now, there are many things you can do to improve your health, without the “help” of fad diets. For example, eating breakfast can help you burn up to 200 more calories per day, opposed to not eating breakfast at all. Eating breakfast is a fantastic way to boost your metabolism. In contrast, not eating breakfast will make your metabolic rate slower (which is what you do not want!). More energy, a faster metabolism, weight loss—isn’t breakfast wonderful?!

Eat foods that largely consist of water, such as apples and oranges. Water content within foods plays a critical role in weight control. Also, eat more mono-unsaturated fats, such as canola oil, peanut oil, and nuts. Eating nuts can satisfy your appetite and prevent overeating (eat nuts in moderation though, as they are fattening).

Try walking around while on the phone or while brushing your teeth; every little bit of movement you do helps. If you need motivation to walk or move around, buy a dog; if you already have a dog, take your dog for daily walks. Your dog will thank you and so will your body. Alternatively, invest in a walkman, CD, or Mp3 player and listen to music while you walk around your house, neighborhood, or while you are exercising in the gym. Block out your distractions with music, and exercise your body.

By eating healthy, you not only benefit yourself, but you benefit the people around you by setting a good example (the monkey-see-monkey-do saying isn’t just for monkeys). If you’re not satisfied with the food/snacks offered at your work, let your boss or manager know about it. If you’d rather not verbalize with them, write the company you work for a letter.

Finally, don’t be tempted by the inviting advertisements that describe weight loss products or programs as being easy, guaranteed, or breakthrough. Read between the lines and remember, if it sounds too good to be true, it is.

[Chapter 16]

Weight Loss Review

Weight loss equation: aerobic exercise + strength training + healthy eating.

Aerobic exercise

Three or more times per week, do aerobic exercise (walking, running, jogging, biking, rollerblading, rowing, Stairmaster, etc.) that lets your heart beat at 85% of your maximum heart rate for at least 20 minutes; since you will need time to warm up and cool down the total time you should be doing cardiovascular activity will range from 30-45 minutes. To calculate your maximum heart rate, subtract your age from 220, then multiply that number by 0.85 (85%). If you were 30 years old, you would follow this equation: 220-30 = 190. 190 x 0.85 = 161.5. So, this 30 year old person should do cardiovascular activity for 20 minutes with his/her heart beating at approximately 161 beats per minute (bpm). Since It may take this 30 year old 10 or so minutes to get his/her heart rate beating at 161 bpm, and since he/she will need at least 5 minutes to cool down, this person’s workout time will span from 35-40 minutes total (three or more times per week).

Note: If you have not exercised for a while (more than 1-2 months), you should start off by walking 30-40 minutes, three or more days per week. Once you feel comfortable, you can increase and intensify your workout.

Strength training

Lifting weights is a great way to burn fat and tone muscle. Set a goal to workout 3 days per week, not back to back but every other day: Mon/Wed/Fri or Tues/Thurs/Sat. Working your largest muscles first and finishing with your smallest muscles will help you work all of the muscles in your body as efficiently as possible. Largest to smallest muscles in your lower body: quads, hamstrings, calves, tibia (opposite side of calves). Largest to smallest muscles in your upper body: chest, back, shoulders, triceps, biceps, abs (abs can either be worked first or last, they are interchangeable). For each exercise you do, make sure you squeeze the muscle that is being worked as hard as you can (feel the burn). This reaps the greatest results.

Healthy eating

Eating healthy does not have to be a chore, it should be enjoyable. Diets are unsuccessful in providing long term weight loss, so instead of going on a diet you should re-think your current eating habits and lifestyle. Are you eating a balanced, healthy diet? Are you eating a variety of foods, and are you eating several small [healthy] meals throughout the day? Why not? You should eat plenty of fruits, beans, whole-grains, nuts, and vegetables every day. Try eating fish, canola oil, peanut oil, dairy products, and poultry every day, or at least 3-4 times per week. Eat eggs, meats, and sweets in small quantities. Not eating 2-3 hours before you go to bed can also be helpful. Try eating larger breakfasts and smaller dinners.

Last but not Least

The combination of healthy eating and exercise can help you lose weight and stay healthy for the rest of your life. However, you can lose weight simply by eating a more healthy diet. Similarly, you can lose weight just by exercising. But, it is the combination of healthy eating and exercise that will impact your results the most, and help you to look truly amazing.

[Chapter 17]

Contact Information

If you have any questions or comments regarding these weight loss tips, I would love to hear from you.

Snail Mail:


P.O. Box 551

Cary, IL 60013-0551


The information contained in these weight loss tips is intended for general reference purposes only. It is not a substitute for professional medical advice or a medical exam. Always seek the advice of your physician or other qualified health professional before starting any new treatment. Medical information changes rapidly and while FreeStuffChamp.com makes efforts to update the content of its weight loss tips, some information may be out of date. No health information in these weight loss tips is regulated or evaluated by the Food and Drug Administration and therefore the information should not be used to diagnose, treat, cure or prevent any disease without the supervision of a medical doctor.

Limitation of Liability

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