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How to use the Weight Loss Tools

Using the Weight Loss Center

The first thing you should do is to go to the Weight Loss Center and Decide whether you want to eat less, exercise more, or do both to start losing weight.

While at the Weight Loss Center you will find out the amount of calories you need to eat each day to maintain your current body weight, and the amount of calories you can eat each day if you decide to cut 250, 500, or 750 calories a day to begin losing weight.

You will also be able to see the number of calories you can eat in each of your 6 meals during the day to maintain your weight and the number of calories you can eat in each of your 6 meals if you decide to cut 250, 500, or 750 calories.

The amount of protein you need to maintain, and build muscle along with the amount of protein you should consume in each of your 6 meals can also be found at the Weight Loss Center

 

We strongly recommend that you begin cutting only 250 calories a day and exercising 30min a day to burn 250 calories (500 cal. Total) so you’ll lose a 1lb+ a week. We also recommend that you use the Weight Loss Center, Nutritional Log, and Workout Program at the same time to maximize your weight loss.

Remember it’s important that every time you lose 5lbs that you use the Weight Loss Center again to see how many calories you need to maintain your new body weight.

If want to continue losing weight at your new weight by eating less calories you need to use the Weight Loss Center again and see how many calories you can eat each day after you decide to cut 250, 500, or 750 calories a day. (see pages 5)

Using the Nutritional log

In the Nutritional log all you do is keep track of the 6 small meals you eat each day by putting down the time you ate the meal and the number of calories you ate each meal. The number of calories you can eat each meal can be found using the Weight loss Center. Eat each of your 6 small meals 2-3 hours apart.

As you can see in the examples above, you won’t always get the exact amount of calories you’re supposed to eat in each meal. Sometimes you may come a little under or over the amount of calories in a meal.

The Nutritional Log includes other tools to help you lose weight.


Personal calorie reference
A printable Personal Calorie Reference is included where you can write down your favorite foods and the calories they contain. This saves you the trouble of having to count the calories in the same foods you eat everyday.

The personal calorie reference comes in handy when dealing with restaurants or fast food places. Instead of asking an employee each time you go out to one of these places, you can now just look at your personal calorie reference for the amount calories contained in the foods you’re about to order.



As you can see, the person in the above example puts down how many calories are contained in each of the foods they most frequently eat.

Lists of Nutritional Web sites
A listing of over 40+ web sites that include calorie information on all food items, restaurant foods, fast foods and it also includes a list of web sites where you can get recipes that include calorie information. The information you get from the websites on the amount of calories contained in the foods you eat can also be written into your personal calorie reference guide.

Using the Workout Program

Watching how many calories you eat and writing them down in your nutritional log is only half the game. Remember, you have to get up off the couch and do something for at least 30 minutes each day.

To help you do some kind of activity each day we have included a 95 day workout program that is broken down into 7 phases. You will burn more calories as you move from one phase to another in our workout program and you already know that the more calories you burn the more weight you’ll lose!

Here is how the 7 phases are broken down:

As you can see both the workout time & the intensity level of your workout activities will vary as you move from one phase to another. The many types of workout activities you can do while on this program are listed in three different categories in the workout program:

All of the phases on this program last for 15 days except for phase one which last only 5 days. Phase 1 of our workout program is the only phase where you can do any kind of activity that you choose. The purpose of phase one is to get you started doing some kind of activity for at least 15-45 minutes a day.

In phase 2 of our program you are limited to the number of days you can do a low intensity activity. For phases 3-7 you have to do at least one moderate or high intensity workout each day.

Before you can go on to another phase, you must workout for a certain amount of time in that phase. For example, in the five days of phase one you must workout for a total of 90+ minutes before you can go on to phase two.

 If you don’t workout for the required time you need to go on to the next phase, you have to start that phase over. You also can’t workout 90 minutes in one day and then go to phase two.

To help you keep track of the number of minutes you workout and the type of activities you do in each phase, a workout log is included with each phase of the workout program. For the logs included with phases 1-3 & 6 all you have to do is write down the activity you did and how much time (minutes) you spent doing the activity.

In phases 4, 5, & 7 you have to write down 2 workout activities along with the 2 times you spent doing the 2 workout activities.



You must try to workout each day in this program. If for some reason you can’t workout, don’t count that day against you. Put down the workout and time you would have completed had you worked out.

The number of calories you burn doing an activity depends on how long you workout and the intensity level of the workout. The Now Loss program works because it helps you burn more calories by increasing the time you workout and by varying the intensity levels in each phase of the workout program.

Remember this workout program is not designed to get harder as you move from one phase to another but is designed only to help you burn more calories as you move from one phase to another.

Working out with Weights

In the workout program you’ll notice a muscle icon on the pages where you keep track of your workout activities & time. Beside these icons is a number. That number represents the number of times you should do the workout video or any other weight training workout in that 5 day period.

The circles in the rows will help you keep track of the number of times you did the workout video. Just fill in the circles once you do the video.

You can count the body-sculpting workouts as one of  your daily workouts since the workouts last 10-15min.

If you want to do the body-sculpting workouts more than the number beside the muscle icon feel free to do so, but we recommend that you workout with weights no more than three times in a five day period. Doing a weight-training workout is optional but it is recommended that you do so to help you build muscle.