Katie's Tips for Losing Weight and Gaining Muscle:

• Drink lots of water (min 8 cups per day). Skip caffeine, carbonated, and sugary drinks.
• Eat 5-7 times a day; smaller meals proportioned in unsat. fat, protein, and carbs. 1-3 of these meals should be meal replacements (such as Shakes, bars, etc.)
• Supplement with Flaxseed Oil
• Make your last meal of the day low or void of carbs, and high in protein and EFAs (Essential Fatty Acids: Omega 3, 6 and 9).
• Eat atleast 20 grams of fiber a day- if you are low now, work up slowly.
• Cut down on sugar!! Remember, candy, chocolate, fruit and white flours usually contain lots of sugar.
• Take a muti-vitamin EVERY day. Consider taking extra calcium or amino acids or anti-oxidents.
• Eat mostly carbs that are made of WHOLE wheat (ie: pasta, bread) and brown rice (these are called low gylcemic carbs). Stay away from wheat flour or enriched flour or bleached flour. Look for "WHOLE WHEAT" in the ingredient list. If you are intolerant to glutens and wheats (you may be surprised, I didn't realize that I was), look for Quinoa and/or Spelt pastas, and Spelt, Kamut, Millet or Ezekiel Breads.
• If possible, get a membership to an athletic club rather than working out at home, so you can take advantage of the full array of cardio and weight training equipment they have.
• Weight Train intensely only 3 times per week
• Do intense cardio (ie: aerobics, raquetball, treadmill, stairmaster) 3-5 times per week
• If you don't know how to weight train properly, read up on it, learn from a friend, or consider hiring a personal trainer, if only for a week or two. It's important to use good form!
• Do not do intense cardio BEFORE a weight training session, do cardio afterwards, preferably at a entirely different time of the day.
• Cut down dramatically on saturated fats. Try and eat less than 10 grams a day if possible.
• Learn! Subscribe to "Muscle & Fitness" and "Muscle Media" Magazines. Read the book "Body For Life" by Bill Phillips and "The Zone" by Barry Sears.
• Post a couple of photos of women/men you want to look like around your house, particularly next to areas you tend to raid for food (ie: fridge, pantry).
• If possible, get the support of family and friends to help you reach your goals.
• Take measurements/photographs/get body fat tested once every 4-8 weeks to monitor your progress.
• Change your workout routine in little ways every couple weeks; change your routine dramatically 3-4 times a year. Variety will help keep you not only physically challenged, but mentally challenged and entertained as well.
• After reaching a plateau (same body fat percentage for two tests in a row) consider taking supplements such as HMB or Creatine or Pyruvate or re-evaluate your diet. Perhaps you are not getting enough protein and calories to build more muscle.
• Think positive, but don't go TOO easy on yourself.
• Write down your goals and post them somewhere where you can see them everyday.
• Take it one day at a time and be proud of your progress, but don't lose sight of your goals.
• Avoid temptation... if you know the guy down the hall has donuts, try not to go visit!
• Eat meals in, avoid eating out. Try and cut down on prepackaged foods such as frozen meals and canned goods. They are usually very high in sodium.
• If doing Body For Life, have a "free" day once a week where all day long you can eat anything you want and break all the above rules. This will regulate your metabolism, make your mind and tummy happy, and keep you on track the rest of the week.