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10 Free Tools for Weight Loss

Everybody likes free stuff. If you know where to look, there is an abundance of free weight loss tools to be found on-line. Weight loss tools are suitable for people who like numbers, and like keeping track of things. Some of us prefer to just “wing it”. Enjoy.

• FitDay – An extremely popular on-line diet tracker.
• NutriDiary – Tracks food, calories, and weight.
• ExRx – Animations of hundreds of exercises (by muscle group)
• SparkPeople – Diet and exercise program that has now removed its fees.
• PeerTrainer – Diet and exercise program – where you become part of a group.
• Weight Loss Calculators (caloriesperhour.com) – BMR, BMI, RMR, etc.
• Weight Loss Calculators (freedieting.com) – macro-nutrient ratios, body fat %, etc.

Nutrition info:

• NutritionData – Has comprehensive information on most foods.
• DietFacts – As well as the standard foods, has manually-entered data from many restaurants
• CalorieKing – Has comprehensive nutritional info, but their Portion Watch tool is unique – it has photos of different portion sizes of many popular foods. (Note that CalorieKing’s diet program is fee-based).

Walking

Walking Chart — Keep track of your daily walks!

Your Health Age

Health Age Questionnaire — Discover your “health” age!

Nutrition Log

Nutrition Log — A chart to log your daily nutritional intake.

Carb Counters Cheat Sheet

Carb-Counters Cheat Sheet for Fruits and Vegetables

Atkins Carbohydrate Chart

Atkins Carboydrate Chart

Diabetic Free Foods List

Diabetic Free Foods List

Diabetic Food Exchange

Diabetic Food Exchange Chart

Heart Rate Calculator

Target Heart Rate Calculator

Body Measurements Calculator for Men

Ideal Body Measurements Calculator for Men

BMI Calculator

BMI Calculator

Male Girth Calculator

Male Girth Calculator

Calories Expended

Calories Expended

Calorie Calculator for Men

Calorie Calculator for Men

Calorie Calculator for Women

Calorie Calculator for Women

Weight Charts for Men

Weight Charts for Men

Weight Charts for Women

Weight Charts for Women

General Height/Weight Chart

Height/Weight Chart

Hidden Carbohydrate Calculator

Fiber/Hidden Carbohydrate Calculator

Push Up Test

Push Up Test

Weight Training Log

Weight Training Log

Exercise Calculator

Exercise Calculator

Weight Maintenence for Women

Weight Maintenence (Caloric) Calculator for Women

Weight Maintenence for Men

Weight Maintenence (Caloric) Calculator for Men

One-Rep Max Calculator

One Repetition Max Calculator

Activity and Food Exchange Plan

Activity and Food Exchange Plan

Nutrition Guide Chart

Nutrition Guide Chart

Daily Food Diary

Daily Food Diary

Daily Food Diary II

Daily Food Diary II

Another Food Diary

Food Diary II

Workout Log

Workout Log

Informational Tools

Body Glossary

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Tony Jaa – Tom Yum Goong Fight Scene

MORE TO COME. CHECK BACK SOON. ANY SUGGESTIONS APPRECIATED.

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Why build a home gym and not just go to a health club?

Building a home gym might not be as hard as you thought. Fitness equipment and home gyms are not bulky and room filling as they once were. Sure you can purchase a gigantic home gym if you want to but then you spend a lot of money and probably wont use it as much. People tend to look at something large and associate that with a lot of work and loose interest. Now days you can by weight benches, dumbbells, and exercise balls and do a variety of different routines. A lot of fitness equipment folds up or lays down flat for easy storage. Some people say “ I need a trainer to show me how.” well if your one of those people then you should have a TV and DVD player and there are many fitness trainers out there that have their own DVD’s to show you how.

You might ask why build a home gym? Well there are several answers to that question. What if you drive to the health club, now days gas is double if not triple the price, depending on where you live. Lets say you drive 5 miles to get to health club and gas is $3.70 a gallon and your car gets 28 miles to gallon. To go there and get back is 10 miles. That’s almost 2 gallons of gas for a 5 days a week routine. That’s $7.40 a week on gas and $380.00 a year. Then you factor in memberships. Now each club is different but most charge a monthly membership. Usually around $40.00 a month depending on what you want. Well at that price it is around $480.00 a year. Just those two factors alone cost around $860.00 a year. If you go for a couple years you just spent $1720.00. Now don’t forget that that is just single person, families are even more.

People with families should really think about building a home gym or fitness room in your house. Think of the benefit of your children seeing and learning how to stay fit right along with you. Now it has become a whole family routine. There was an article in the local paper that said by the year 2014 over 80% of America will be obese. That is a scary thought. Our children need to learn how to stay fit and you can’t always do that in a health club sometimes it has to be under our own roof.

Another reason is time probably the most important reason of all. Now days, time is everything there just isn’t enough. If you could do your exercise routine before work or after work at home without spending the time to drive there, would it not be worth it. For mothers especially it would be worth it. Imagine doing your exercises at anytime during the day at the drop of a hat. That is always a problem at the health club, because how many times have you had to wait in line just to do a little cardio or get on a weight bench. A home gym provides you the time you need to get your workout done and not wasting your cardio time.

I am 40 years old and the last 2 years of my life have been incredible. I have lost 40 pounds the right way. I know it is the right way because it took hard work and it has stayed off and still coming off. I used diet programs and exercise programs. I also have a line of fitness equipment. I created my site because I wanted to help others do what I have done and you definitely don’t need to spend a lot of money doing it.

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1. Before you eat something, ask yourself: “Did God make this?” If the answer is “no” do not eat it.

2. When grocery shopping, stock up on items on the outside perimeter. That’s where you will find the dairy, eggs, yogurt, meats, deli meats, fruits and veggies. I know the bakery is on the outside too, but avoid the cakes and cookies. Venture to the nuts aisle to get some roasted or preferably raw almonds. Nuts make a great snack, but be sure to not eat them by the hand full. They may be packed with healthy fats, but it’s still excess calories if they’re not burned off. Your meats should be baked or grilled only. However, low fat jerky is acceptable too.

3. I can never state this enough… PORTION CONTROL!! This is why I like fresh fruits and veggies. Most of them are already in correct potion sizes. You can have your fill of non-starch veggies like lettuce, celery, carrots, etc. all day long. Average portions are as follows: Meat – the size of the PALM of your hand, not the whole thing, Veggies – the size of a fist, Cheese – the size of a die, Starchy Carbs (potatoes, rice, etc) – portions are the size of what you can fit in your hand.

4. Eat small meals and EAT FREQUENTLY!! Did you know that skipping meals actually lowers your metabolism?? Well, it does. Here’s how: when you skip a meal, it tells your body that food is scarce. This triggers your body into conservation mode. It conserves the fat for later fuel source and insulation and begins consuming healthy, lean muscle for fuel.

I don’t know why everyone has to make it so hard. Here’s a sample day:

Breakfast:
Milk
Eggs (Eat 1 yolk per 3 whites)
Toast
Grapefruit

Snack 1:
Lean Jerky
Fruit

Meal 2:
Grilled Chicken Salad
Low/Fat Free Dressing
Fruit

Snack 2:
Turkey wrap with lettuce, tomato

Meal 3:
Fish or Steak
Baked Potato
Salad

If you need another snack, try some low butter popcorn. The whole idea of eating clean is to eliminate the processed foods (or at least limit them) from your diet and begin eating nutrient rich ones. Simple steps are all it takes. I understand you not want to swap to this type of diet overnight. Ease into it. Replace one of your current meals per week with something more clean and healthy. Before you know it, you’ll be eating better than everyone around you and feeling much better too.

Drop the sugared sodas. They’re empty calories by the dozens. The average 8 ounce soda has 90 calories. If you have 4 of them a day, that’s 360 calories that you could have had… That’s another snack or meal you could add and get something with nutrients.

The big picture is to eat foods that are nutrient rich. Processed foods are full of refined sugar, carbohydrates, and fats.

You are what you eat.

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