GOAL: Lose Weight, Lose weight now

Looking to lose weight? Great! We can help. There are 3 essential keys to reaching your weight loss goals: exercise, nutrition and supplementation. You will get the best results possible by combining all 3 of these aspects of weight loss.

Exercise

Perform at least 15-30 minutes of moderate to high intensity cardiovascular exercise 2-3 times per week (running, spinning, stair-climbing, etc.).
If you can only tolerate low intensity cardiovascular exercise (such as walking), increase to 30-45 minutes 3-4 times per week.
Conduct resistance training exercises utilizing free weights, cable machines, dumbbells, and/or home gyms. You should train 3 times per week for no more than 45 minutes each time. Warm up with 5 minutes on the bike or treadmill to loosen up your muscles.
Make sure to vary type, time and intensity of all your exercises frequently.

Nutrition

We recommend that you consume 5-6 well-balanced meals per day. Each meal should be roughly equal in calories, protein, carbohydrate, and fat intake. Balance your meals with approximately 30% calories from protein, 30% from fat and 40% from carbohydrates.
Aim for about .75-1 gram of protein per pound of body weight. (105-140 grams of protein per day if you weight 140 pounds)
Good sources of protein include: eggs, egg whites, fish, skinless chicken & turkey, low-fat cottage cheese, lean beef & quality protein powders. Good sources of carbohydrate include: vegetables, fruits, beans, whole grains (brown rice, oatmeal etc.). Good sources of fat include: nuts, seeds, olive oil, fatty fish (salmon, tuna), canola oil, low fat cheese, low fat mayo, peanut butter, flax seeds.
Try to eat food as close to it's natural state as possible.
Drink one-half to one full gallon of water each day.
Allow yourself a cheat day once a week to satisfy your cravings and eat whatever you want.
You should eat so you are no longer hungry but not until you are full!

Supplementation

Supplements are a great way to ensure your body is receiving it's optimal nutrient intake. This will allow your body's metabolism to run at full speed. Weight loss supplements can also be a great way to help you control your appetite and speed up your metabolism while making these necessary changes in your lifestyle.
Use a quality multi-vitamin / multi-mineral formula. See Universal Nutrition Animal Pak below.
Try a fat burner! These popular weight loss aides can pep up your energy and your metabolism to help you burn fat! See BSN Atro-Phex below.
Use 2-3 Meal Replacement Drinks (MRPs) per day. This will help insure that you take in enough lean quality protein to support muscle mass gains. See Champion Nutrition Low Carb Ultramet below.
Essential Fatty Acids. EFAs are wonderful, healthy fats that can help support your efforts tremendously. See Universal Nutrition Animal Omega below.
Use a whey protein powder to meet your protein needs. Mix it in the blender with fruit and ice to make smoothies! See Optimum 100% Whey below.
Keep track of your progress with Digital Fat Calipers and Body Measuring Tape. Keep track in the privacy of your own home- safe & easy.
These are the basics, there are many more quality supplements available and as always I recommend that you visit RJSMuscle.com frequently to stay in tune with all the latest information and research!

[Note: Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.]