WEEK 2
High Intensity Aerobics is the best way
to lose Body fat. Period. Case closed.
Data clearly shows long term fat loss accom-
panies sustained aerobic activity. For people
with slow metabolisms, its very essential to
perform regular aerobics with high intensity.
Its the only effective way to burn calories and
with it burn the stubborn fat. 30-45 minutes of
High Intensity Cardio is essential to see sig-
nificant effect. Remember the effort should be
continuous. If you are just starting out, you
may perform for 20 minutes. But at least 30
minutes is required to burn calories efficiently
it Is suggested that you perform cardio at least
three times a week. If your goal is larger fat
loss then as time goes on add a fourth and fifth
day as well. Remember keep the intensity
high. Jogging, Stair Climbing, Cycling, Brisk
walking, treadmill exer-
cises, Ski machines and
elliptical exercises are
the best cardio exercises.
These exercises provide a
sustained effect on your
body and can be main-
tained for a certain pe-
riod of time.
FitTVis a part
of the Discovery
group of chan-
nels. It is in the cable package,
and on satellite as well. It con-
tains both exercise programs and
cooking shows to help change our
eating habits.
Total Goal Chart
Wk 2
ExerciseTV is an on-demand
channel through Insight cable. If
you have another cable provider
please check out the availability of
Exercise TV. ExerciseTV has a so-
lution for all your fitness needs –
With hundreds of free online
workout videos led by the worlds'
top trainers, weight loss advice
via online blogs, an online health
and fitness community where you
can get answers to questions
about health, nutrition, weight
loss and exercise. Checkout Exer-
ciseTV for workouts and plans you
may need to begin your weight
loss journey.
Every time you chug a bottle of soda,
you’re consuming hundreds of empty
calories. According to the Center for
Science in the Public Interest, carbon-
ated soft drinks are the single biggest
source of calories in the American diet.
Switching to diet soft
drinks is an obvious
way to cut calories,
but it’s unclear
whether this switch
results in weight loss.
In some people, diet
soda may increase
their sweet tooth.
 • Eat everything sitting down, slowly, and enjoy
every bite–whether or not you feel like it.
• Stay accountable. Report (whether or not you have
used good eating habits and followed your eating
plan) to another person
• Regularize your eating with a set plan of meals and
snacks.
• Change your mindset about food and eating. Recog-
nize that you can eat whatever you want whenever
you want OR you can be thinner. You can’t have it
both ways.

10

4
Series1
2

0
a

lo
li t

o
Sn up

k
b y er

i lk oy

G ay

M ar

ra ch
C y
H uth
rs

st us
on nd

Za e
Av el
u s Kat

rM o
y

K s

ut
se r

m ix

am
nd

C rea
ol
ee e

tle Da

u
el

ar
al
10 she

g a er

fth c k
Ba ete

db
ke

gn
tc Tw
C
R i ng

J
M yW

N run

Fa eo
Al G ra

en
R
ac
R

am

M
ou

Z
d
3 Ki t

Fi r a
B
oo
ic

es y

g
k

er
rf

N Pa

ar
-2
t te

ha
m

ut
M
M

r.
Bu

Su
ha
W

-4

Find us on the WEB.

Most dieters see their pro-
WWW.KACIFITNESS.WEEBLY.COM
gress as black or white. They
need to reach their final goal
of and that’s that. But actu-
Who’ll be the Biggest
ally you’ll be better motivated
Loser????
if you give yourself rewards Congratulations to Mars
for hitting smaller goals along who was the biggest loser
the way. If 30 pounds is your for week 1. Mars lost 8
ultimate goal try giving your- pounds or 4% in Week
self a reward after losing 10 One. Will you be the big-
pounds and then again after gest loser in week 2?
losing 20 pounds. These are
still huge accomplishments
that you should acknowledge
and reward. You’re doing
a great job!