Weight Loss Workout Plan. Whatever your situation may be this weight loss workout routine will be your saving grace and will shed the pounds, while building muscle like you couldn't believe. Building muscle while incorporating cardio is the best way to lose weight and keep it off! This weight loss lifting plan is designed to first and foremost lose weight, but unlike other plans that only use cardio this weight loss schedule will also build muscle. Each of the exercises in the weight loss lifting plan is completed once, with a relatively high rep range of 12-15 to induce fat burning. This weight loss plan can be adjusted to meet any experience level by adjusting sets, reps, and rest times.
And don't give up if you don't like the first plan you try. In each case, we describe who the diet is best for, based on our analysis, and a description of how it works. Best for: People who love the idea of a diet that lets them eat bacon, steak, and full-fat mayonnaise. Learn how at atkins.com or in "The New Atkins for a New You," by Eric C. Best for: Dieters who hate cooking and have trouble with portion control. Best for: People who don't want to go on Atkins but think they can do well with fewer carbs. You input what you eat and when you exercise; the more you move, the more calories you get! Best for: People who really, really, really don't like to cook, or who have to eat on the go a lot. Best for: People who like a mobile app and also appreciate guidance. You track your exercise and eating with the Spark People app (free for Android, Apple, and Black Berry) and at sparkpeople.com .
The program includes daily snacks and dessert, so you won't feel deprived. The site also includes the South Beach Diet Fitness Club, consisting of Pilates-based core movements with pictures and step-by-step video instruction. The site hosts live weekly chats with diet and fitness experts, message boards, and a buddy system to pair you with a fellow dieter for more motivation. The online community is very active, and "Spark Teams" of other members will help keep you motivated on bad days. Articles and tools address every aspect of health with regard to weight loss (nutrition, fitness, attitude, and behavior) to find the right diet strategy that fits into your lifestyle. It also gives users realistic goals, doing the best job of explaining the healthiest rate of weight loss and how to keep it up. The site has a thorough fitness section as well, with physical fitness routines tailored to your abilities, goals, and interests. The program allows you to choose from different diet tracks depending on sex, age, and dietary restrictions (diabetic and vegetarian). While there is also a fitness component including exercise logs, plans, and tips, this is primarily a food and diet site. The site also has recipes galore — you can search by cuisine (Thai, anyone?), difficulty, prep time, and point values, and tag recipes that meet the plan's guidelines for "filling foods." But since there's no specific meal plan to follow, you're on your own to create a menu based on your point allotment.
You don’t need any special equipment, just the motivation and dedication to reach your goals. Write down a plan of action, including your designated workout days, times, type of exercise, workout duration and weight-loss goal. Include both aerobic workout days and resistance training days to get the weight-loss and muscle-building benefits collectively offered by both. Alternate Resistance and Cardio Days. The most effective and longest lasting fat-loss method is combining aerobic and resistance training exercise. Ideally, schedule your workouts to alternate resistance and aerobic days. Use a variety of aerobic and resistance exercises instead of using the same workouts every session. For instance, if you have stairs in your home use them to run stairs on one of your aerobic exercise days. Step up the pace to a brisk 4 mph and burn about 468 calories. Be sure to vary the exercises you use and feel free to find others to add to your repertoire. Exercise six days per week - three aerobic and three resistance training sessions done on alternating days. Shoot for 60-minute aerobic sessions, but if that’s too difficult in the beginning, start at 30 minutes and work your way up. For resistance training days, complete a full-body workout by doing one to three sets of each exercise in your bag.
Ask yourself: Realistically, could you eat the foods on this plan more or less for the rest of your life? Factor in time, convenience, and cost when determining whether a plan's meals will work for you. If you prefer home-cooked meals, packaged shakes and shakes aren't going to work for you; likewise, if a plan demands elaborate meals and you need convenience, you'll probably struggle with the plan. Exercise and other lifestyle factors for fat loss. Some plans focus entirely on diet, while others incorporate exercise and lifestyle strategies as part of their fat-loss plan. Fitness requirements: Does this plan include an exercise plan, and if so, am I able and willing to do it? Lifestyle changes: Does this plan emphasize quality sleep, stress control, and other tools that contribute to fat loss? Does a plan provide the tools and strategies you need to stay lean for the long haul? Weight loss maintenance: Does this program offer a long-term maintenance plan for permanent fat loss? Ability to continue plan: If it does, am I realistically able to stick with this plan for the rest of my life? Ongoing fitness and support: Does the long-term plan provide an exercise plan, strategies to navigate specific obstacles, and other tools to enhance permanent fat loss? You choose among many different diet plans and formulate one that works for your needs and preferences. Separate plans: Nutrisystem offers separate plans for men and women, with different options and price points. Transition and maintenance plan: This program provides long-term fat loss success rather than just focusing on initial weight loss, which is important for those who need to establish lifelong healthy habits. Processed foods: Many of the foods they sell are processed and might be too high in sugar for some people.
Weight loss.       Poor nutrient utilization can lead to weight loss, and can be caused by fistulae in the gastrointestinal tract, diarrhea, drug-nutrient interaction, enzyme depletion and muscle atrophy. Unintentional weight loss can be the characteristic leading to diagnosis of diseases such as cancer  and type 1 diabetes .  Around 25% experience moderate to severe weight loss, and most others have some weight loss.  Greater weight loss is associated with poorer prognosis. People with HIV often experience weight loss, and it is associated with poorer outcomes. Medical treatment can directly or indirectly cause weight loss, impairing treatment effectiveness and recovery that can lead to further weight loss in a vicious cycle. Intentional weight loss is the loss of total body mass as a result of efforts to improve fitness and health, or to change appearance through slimming. Weight loss in individuals who are overweight or obese can reduce health risks,  increase fitness,  and may delay the onset of diabetes . Weight loss occurs when the body is expending more energy in work and metabolism than it is absorbing from food or other nutrients. The healthiest weight loss regimen, therefore, is one that consists of a balanced diet and moderate physical activity.[ citation needed ] The least intrusive weight loss methods, and those most often recommended, are adjustments to eating patterns and increased physical activity, generally in the form of exercise. In order for weight loss to be permanent, changes in diet and lifestyle must be permanent as well.
Review of the literature suggests that weight loss does not depend on the type of diet. Do You Know The Specific Weight Loss Program That Will Work The Best For You? Despite what billboards tell you, your weight loss goals and motivations aren’t the same for everyone. Why Is It So Important To Find The Weight Loss Program Best For You? The weight loss industry is so massive that you are constantly bombarded with suggestions about using the “latest and greatest diet ever”. The weight is just falling off and I'm not hungry at all. And you can try the system for free. Best Weight Loss Programs and Diet Plans. 110% refund on this Weight Loss Program if you are not satisfied. Most weight loss plans work, however, you just need to find the one that works for you personally. Submitted by Jen @ Weight Loss Plans (not verified) on Fri, 08/31/2012 - 10:28.
★ Increases your energy levels. Firstly by suppressing your appetite, it is going to help you feel less hungry and reduce the amount of calories you eat. It will also help to reduce your cravings for foods you know should be avoiding (the ones we all like best – full of sugar and fat!), and because you are less hungry it will be easier for you to make sensible food choices and stick to your diet plan. Next it helps your body to burn fat. It also contains Dendrobium Nobile extract, a natural stimulant, which helps to boost your metabolism and so burn off calories from your food faster. Phen375 will boost your energy to help you make good diet choices, feel better and be able to work out for longer – giving your body the kick start it needs before your weight loss helps your energy levels increase naturally.
These are the systemic imbalances I see most often undermine weight loss efforts and create weight loss resistance: Discovering if you have a systemic imbalance in your body may be the missing piece to your weight loss puzzle. What’s more, you can have the discipline of a saint, but if you are sensitive to a certain food and continue to eat it — whether knowingly or unknowingly — you are perpetuating a whole cascade of negative messaging throughout your body that contributes further to weight gain and illness. Make them worthwhile and eat as well as you can 85% of the time. Explore herbal formulas to help you get to the bottom of your weight loss resistance. Just as supplying your body with the right raw materials helps weight loss efforts and benefits overall health and longevity, so does exercise – but there’s no need to knock yourself dead to get results. I’ve seen hundreds of women whose weight loss issues stem back to childhood relationships with food and the family members that served it. And it helps to know someone is there for you, someone who not only knows how to listen, but also who has the experience and training to help you with your personal weight loss challenges. The reason this matters for natural weight loss has much to do with your adrenal glands. You don’t have to wait until you lose weight to alter the way you look and feel. The better you feel, the more likely you are to stick with your natural weight loss plan. Make a list of the things that help you feel more rested, relaxed, and at peace in your life, and try to practice at least one thing on your list every day. I hope you can get off the dieting merry-go-round and embrace our natural solution to weight loss.
Best Weight Loss Plan Women. It Best weight loss plan women is easy to get carried away with the online dating scene and even become addicted. By Best weight loss plan women scrolling these profiles regularly, you will surely get the contact of the right person. Well, Best weight loss plan women here is some sound tips and advice that every man can easily follow. First Best weight loss plan women is just the fact of meeting new people that you might otherwise never have had contact with. Yet Best weight loss plan women if you are intellectually curious, you will never become bored hanging out with a person who has AS. You Best weight loss plan women would have something much better to do aside from work and going home and being a couch potato. You Best weight loss plan women then fill out the qualities that you are looking for in a mate in order to narrow the search. Pepper Best weight loss plan women spray, Tasers, mace, stun guns are among the many non-lethal products available. Just Best weight loss plan women as when seeking a job, if you have a job it is easier to find another job.
Do this and you can be on level 7 i - http:/myfitmotiv.com/workout-plan-do-this-and-you-can-be-on-level-7-i/ #fitness #workout #motivation #training #crossfit. #workout #exercise #weight #loss. Health Fitness, Fitness Magazine, Body Workout, Size Workout, Work Out, Fitness Workout, Jeans Size. The Drop a Jeans Size Workout from Fitness #fitness #Workout Exercises #physical exertion #physical exercise. Workout Exercise, Body Workouts, Health Fitness, Fitness Workouts, Fitness Exercise, Exercise Routine, Work Out, Butt Workout. Do this workout 2-3 times a week for leaner, tighter hips, butt and thighs to drop a whole jeans size. Do this workout 2-3 times a week for leaner, tighter hips, butt and thighs to drop a whole jeans size #fitness #Health #Workout #wellness #fitnessmama #pinfitnessmama. Do this workout 2-3 times a week for leaner, tigh - Do this workout 2-3 times a week for leaner, tighter hips, butt and thighs to drop a whole jeans size Repinly Health & Fitness Popular Pins. Do this workout 2-3 times a week for leaner, tighter hips, butt and thighs to supposedly drop a pants size. Health Fitness, Weight Loss, Workout Diet, 10 Pounds, Fitness Diet, Diet Plans, Military Diet, Work Out.
Weight Loss Exercise. Weight Loss DVDs. Home Weight Loss Programs and Weight Loss Routines. What weight loss plan is the best one for you? Weight Loss DVDs and Videos Choose weight loss DVDs that come with other support, such as the exercise DVD programs from Beachbody®. Weight Loss DVDs and Videos. Choose a weight loss program that offers you both exciting exercises and a smart nutritional plan. Home weight loss plans such as Chalene Johnson 's Turbo Fire® teach you to burn fat and to fuel your body with the kinds of food it requires. When weight loss is combined with rigorous exercise, the results can be incredible. Actually, the Turbo Fire weight loss videos can increase your metabolism so much that you can expend calories for up to 48 hours after your workouts!
But are these the best weight loss DVDs for women to use if they want to shed pounds? These weren't the best weight loss DVDs for women as they depleted energy and left muscles weak. Weight loss programs for women now might use the term extreme, but it's a definition that doesn't mean extreme starvation. It's one of the best weight loss DVDs for women because of this, and because the program (like other Beachbody fitness programs) contains a smart and detailed eating plan along with it. Weight loss programs for women like this let you eat, work out, and look great! The best weight loss DVDs for women are not stagnant, but dynamic, and adaptable to the body's changing needs.
When you're looking for a weight loss program , it's wise to look for one that will meet your needs and set you up for long-term success. What percentage of people complete the program? What is the average weight loss among people who finish the program and at one year? Is there a maintenance program to help keep the weight off once you lose it? If you plan to lose more than 15 to 20 pounds, have any health problems, or take medication on a regular basis, talk to your doctor before you start any weight loss program. National Institute of Diabetes and Digestive and Kidney Diseases: "Choosing a Safe and Successful Weight-loss Program" and "Weight Loss for Life." Mayo Clinic: "Weight loss: Choosing a diet that's right for you."
Peanut butter and apple quesadilla: 8" whole-wheat tortilla + 1 Tbsp peanut butter + 1 sliced apple. Strawberry French toast: 1 slice whole-wheat bread dipped in 1 beaten egg and cooked in 1 tsp butter + 1 cup sliced strawberries. Veggie Jack burger: Veggie burger + 1-oz slice Monterey Jack cheese + 1 Tbsp barbecue sauce + lettuce and tomato + whole-wheat hamburger bun; 1 cup watermelon cubes. Chicken Cheddar sandwich: 3 oz grilled chicken + 1-oz slice reduced-fat Cheddar + lettuce and tomato + 1 Tbsp light mayo + whole-wheat sandwich thin; ¾ cup grapes. Couscous with chickpeas: ⅓ cup* whole-wheat couscous, cooked + ¾ cup chickpeas + ½ cup diced tomato + ½ cup diced cucumber + 1 Tbsp chopped fresh basil + 2 Tbsp crumbled feta. Lemon pasta with salmon and asparagus: 2 oz grilled salmon + 2 oz whole-wheat penne, cooked and tossed with + 1 Tbsp olive oil + 2 Tbsp lemon juice + 1 clove garlic, sliced + 1 cup chopped asparagus + 1 Tbsp fresh basil. Italian tilapia: 6 oz tilapia baked with 1 cup canned diced tomatoes + 4 chopped green olives + 1 tsp olive oil + pinch Italian seasoning; ⅓ cup whole-wheat couscous, cooked. Pasta with cannellini and feta: 2 oz whole-wheat pasta, cooked + ¾ cup cannellini beans + 1 cup chopped fresh tomatoes + 2 tsp olive oil + 1 Tbsp chopped fresh basil + 1 Tbsp crumbled feta. Spaghetti and meatballs: 2 oz whole-wheat spaghetti, cooked + 3 turkey meatballs (1 oz each) + ½ cup marinara sauce; 2 cups tossed salad + 1 Tbsp Italian vinaigrette. Portobello burger parmigiana: 1 portobello mushroom cap, misted lightly with olive oil spray and broiled or grilled + ¼ cup marinara sauce + 1-oz slice part-skim mozzarella + fresh basil + whole-wheat hamburger bun; ½ romaine lettuce heart + 1 large sliced tomato + 1 Tbsp balsamic vinaigrette. Pasta with chicken and spinach: 2 oz whole-wheat pasta (or mix 1 oz whole-wheat pasta with 1 oz regular), cooked + ½ cup shredded skinless rotisserie chicken breast + 1 cup baby spinach + 1 clove garlic, sliced and sautéed in 1 Tbsp olive oil + 1 Tbsp Parmesan.
Online weight loss plans. Online weight loss plans are web-based fitness programs designed to help participants lose weight . These may include assistance in the areas necessary for weight loss such as goal setting, progress tracking, meal and workout planning and personal support from personal trainers or fitness coaches. Online weight loss plans are usually interactive programs that provide the user with diet information, workout routines, meal planning, goal tracking, and feedback. Online weight loss plans usually contain some of these elements: It has been shown that people who have used online weight loss plans for 18 months were able to maintain significant weight loss.  Many studies now show that Internet programs are viable tools to help people maintain weight loss over the long term. In one study, a group of 250 people lost weight over a six-month period and maintained weight loss for 12 months afterwards using an online weight loss plan. Many studies even show that participants that logged in to their online programs more also experienced, on average, more weight loss. There has recently been research into the effectiveness of web-based weight loss programs in primary care settings.
Weight Loss: A 7 Day Weight Loss Plan. Well we have a safe and healthy plan for you. Weight Loss: Best 7 Days Weight Loss Plan You Should Follow. A fruit diet will help you detoxify the body as it speeds up the healing process and aids in weight loss. Diet Plan Tuesday. It’s day 2 of the weight loss diet plan and you are only allowed to eat vegetables. Either eat raw vegetables in a salad or you can boil vegetables and add some salt and pepper. There are no restrictions on how much vegetables you can eat. Diet Plan Wednesday. Today's diet plan is a mixture of fruits, vegetables, a small bowl of boiled brown rice and a small cup of dal . Make sure you eat six tomatoes, two apples and two oranges. You can also eat one bowl of salad, one bowlful of soup and drink a glass of buttermilk for the day . You can also consume one bowl of salad and one glass of buttermilk with brown rice and dal. You can also drink a glass of fresh fruit juice (grape or orange) and a bowlful of diet soup, during the course of the day .
Eating out has its pros and cons: It's convenient and there is no clean-up, but on the other hand, it costs much more than eating at home and you can't control which ingredients go in your food or how it's prepared. My husband and I have noticed recently that when we dine out, we're guaranteed a 2- to 5-pound scale spike in the days that follow. Because of this, my family decided to take on a "no eating out" challenge for a month in the hopes that we would pick up better habits and also to avoid the bloat.
If your goal is to start exercising and lose weight, this 12-Week Program gives you all the tools you need to start exercising. Basic nutrition tips to help you eat healthy and reduce your calories. And, if you find yourself falling off the fitness wagon, don't worry. This program will help you dig deep and find the strength to keep going. You may find it helpful to keep a workout journal (find one at Amazon.com ) to track your progress and keep you on the right track. When you sign up for 12-Week Program , you'll receive an email each week detailing your daily exercise and nutrition assignments. Tips to keep you motivated to exercise and eat healthy. Decide when you will workout (in the morning, at lunch or after work) and write it down in your calendar or fitness journal. Plan and prepare your meals for the week beforehand, if you can. Use every resource you have to motivate you, including your friends, family, and co-workers. Reward yourself at the end of each week if you completed all your workouts. Be sure to listen to your own body and do what's right for you.
The optional meal delivery service, e Diets Fresh Prepared Meal Delivery, costs $110 per week for five days of meals or $140 for a full week, plus $22 shipping, and includes the online service. The skinny: You can choose from among more than 20 diet plans, including ones for diabetics and vegetarians. Cost per pound of weight loss: $2.70 for online-only plan; about $86 to $105 for meal delivery. Cost to lose 20 pounds: $55 for nine weeks, including the book. Cost: About $40 to $50 per day (plus a $10 delivery fee) for three meals and two snacks depending on whether you choose “chef selected” or custom. Cost per pound of weight loss: $280 to $336. Meals average $5 a pop; the total cost for 3 meals and two snacks a day runs $18 to $22. Cost per pound of weight loss: $96. Cost per pound of weight loss: About $76 to $101. Cost per pound of weight loss: $60 to $66. Cost of losing 20 pounds: $300 to $750, depending on the speed of your weight loss, plus grocery costs for your “lean and green” meals.
My goal for this year is to be able to share my testimonial with you by the end of the year. December 21, 2015. Are you able to do the at home plan on this page. December 22, 2015. Yes it will but go here first to pick the best plan for you. December 07, 2015. December 03, 2015. December 04, 2015. It is the one which moves your legs and arms at the same time. December 20, 2015.
Make your weight-loss goals a reality. For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits. How do you make those permanent changes? Make sure that you're ready to make permanent changes and that you do so for the right reasons. To stay committed to your weight loss, you need to be focused. Then, once you're ready to launch your weight-loss plan, set a start date and then — start. No one else can make you lose weight. You must undertake diet and exercise changes to please yourself. What's going to give you the burning drive to stick to your weight-loss plan? While you have to take responsibility for your own behavior for successful weight loss, it helps to have support — of the right kind. If you prefer to keep your weight-loss plans private, be accountable to yourself by having regular weigh-ins and recording your diet and exercise progress in a journal. It isn't essential that you have an outcome goal, but you should set process goals because changing your your habits is a key to weight loss.
D Using non-stick cooking spray instead of vegetable oil can save you 27 grams of fat. In fact, the best thing you can do for yourself in your quest to lose weight is to create a healthy kitchen. Some of the best home remedies come from stocking your kitchen with healthy foods and fat-reducing utensils that will help you shed the pounds. When preparing stocks and soups, you can save a load of fat by letting the fat separate from the flavorful stock. A fat-separating pitcher lets you pour liquid from the bottom, avoiding the fat that floats to the top during cooling. Spraying your pans with nonstick cooking spray instead of coating them with vegetable oil can save you 27 grams of fat and 230 calories. One of the greatest gifts you can give yourself if you're trying to lose weight is a set of nonstick cookware. It minimizes the need for added fat when you cook. Getting more monounsaturated fats into your diet can help keep your cholesterol under control and may help you shed pounds. One way you can cut the fat in your foods is by substituting two egg whites for one whole egg in your recipes. And skipping the yolks will also help cut your cholesterol intake. Go to the next page to learn how to use common foods to help your diet. Dieting can be tricky business - seek out all the information and support you can when embarking on a weight-loss program. For the help you need to get that diet off to the right start, visit How to Start a Weight-Loss Program .
The diet that is used on a fat-loss program is the ultimate determining factor on whether or not you will lose the weight. The EFA's help to give you energy and to keep your metabolism running optimally. The best fat-loss workout is a mix of heavy training and cardio. This would have you training upper body twice the first week and lower body twice the second week, which is a good way to shock your muscles. Note the weight that you used and the number of reps that you got on each and every exercise. It should be done every day of the week, except on days that you train lower body in the gym. It is important to realize that it isn't just the diet or just the cardio that will allow you to burn crazy amounts of fat. The weight lifting, the cardio, and the diet all combine to make your body burn fat for fuel instead of muscle. Your caloric deficit is one of the main determinants of how much fat you lose. The knowledge is all here for you - how you use it is up to you - now go melt that fat! However if you are new to the world of fat-loss. A Cardio Routine To Help You On The Way. You will in turn get fitter and burn more fat in the same amount of time due to working harder!
And you thought women were the weaker sex. And the numbers are almost equally divided between men and women; 46.9 million of them are women and 50.2 million of them are men. Because of the alarming number of adults and kids packing on the pounds, Americans are discovering that traditional diets don't work. The latest thinking on losing weight is that you don't have to deprive yourself to shed the pounds. This is the method the government uses to determine who's at a normal weight, who's overweight, and who's obese. To get your BMI, divide your weight in pounds by 2.2 to convert your weight to kilograms. Multiply your height in meters by itself, and then divide your weight in kilograms by that number. Say you weigh 150 pounds and you're 5'7" (67 inches). And a BMI over 30 is considered obese. Your kitchen holds many home remedies that can help you avoid extra calories and lose pounds. Go to the next page to learn how to use common kitchen tools to help your diet. Dieting can be tricky business - seek out all the information and support you can when embarking on a weight-loss program. For the help you need to get that diet off to the right start, visit How to Start a Weight-Loss Program . The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider.
Use "My bistro MD", our members-only interface, to see your menu in advance and select the entrees you would like for each and every day and week. Our dietitians create a recommended program that is nutritionally balanced for healthy weight loss that you customize. D., our Registered Dietitians, and fitness expert. Find all of the health and weight loss information you need to achieve your goals in one convenient location. Nutritionally balanced diet meals - breakfast, lunch, and dinner delivered to your door. It is our passion to provide gourmet meals in the comfort and convenience of your own home. Caroline Cederquist has been helping people achieve their weight loss goals for the past 20 years, and is committed to helping you achieve yours. She works with our team of registered dietitians to create and deliver healthy, balanced weight loss meal delivery plans to meet your individual needs. We offer the tools and support that you need in order to keep your progress on track, and we are committed to helping you reach your weight loss goals. Our health library is available for your convenience, and includes our weekly newsletter and access to unlimited diet and fitness tips so you can maximize your diet plan and see rapid results. Let us show you why bistro MD has consistently received top reviews for being the best home diet delivery plan available, and improve your health and well-being today!
How to Start a Weight Loss Program at Home. Are you ready to set up your own diet and exercise program? These resources will provide everything you need to start your own weight loss program at home. Plan a weight loss program that is tailored just for you. Use the same weight loss formulas used by researchers and nutrition experts but make adjustments that fit your lifestyle and your own personal food preferences. There are several reasons that the best trainer for you is YOU! Follow these seven steps to coach yourself to reach all of your fitness and weight loss goals. Use the power of technology to enhance your weight loss efforts. Use these apps, websites and tools to lose weight faster and get the body you deserve. They offer tips to make your sessions safer and more effective so you burn fat and build muscle to get a lean, fit body. Are you building a home gym? Before you invest in a treadmill or elliptical, use these tips to make sure that you buy a machine that will meet your needs as you get more fit and more lean.