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Complete Combat will offer tips, ideas and free advice and visual training plans for a healthier body and mind .There are obvious differences in the make up of the female /male body structure but there is also the difference in mindset and expectations from a healthier lifestyle, on this page we will deal with solely with the womans point of view on this matter and offer no comparisons  or contradictions with regards the male approach to Fitness and well-being.

 Do you kid yourself you are really eating well and training regularly? If so put pen to paper then see for youself if you kid yourself..keep a diary..short notes,dates and times etc.

Do you work out regularly? Do you cheat on your eating well plan? Only your fitness journal knows for sure. If you're  keeping it up, it should bare witness to your entire fitness plan and more.There is no logical reason to lie about the food you eat or the activity that you do. If you are wise enough to keep a fitness journal then I sincerely hope that you keep your entries accurate and truthful. Lying to your journal only hurts you and makes it impossible to determine what works best for you.In your journal show your results. I urge you to keep track of everything you eat and drink and all the activity that you do for at least the first 30 days. That’s the secret to making it work. Stick to the program for 30 days and you’ll wonder why it took you so long to get started.Some people start out keeping a journal but after a while they forget to bring it with them, don’t have time in the evening to write in it and before long, too many days have passed by. It does take discipline to maintain a journal, but it also takes discipline to stick to an exercise plan and a healthy diet.The thing is…the journal can be the difference between a lifestyle that works and one that doesn’t. You know this is true. You know that if you take the time to write down what you eat and then have to look at those words written there, it will make a big impact on the way that you eat. The same is true for the exercise, when you log in how far you walk and compare them to other days that you have walked, you’ll find yourself aiming for the longer distance. You’ll set the bar for yourself. But if you don’t keep records, it will be impossible to remember your distance over several days. Achieve Goals with a Journal
Keeping the journal just makes everything so much easier. Although it will take getting used to, once you make a habit of writing in your journal, you’ll see the incredible difference.
You see, successful people go about achieving their goals in much the same way. Many of them use journals too. That’s because writing something on paper engages the brain to accept the idea and treat it as a command. The brain works to process information and to make and break habits. It is influenced by the constant messages that your body sends to it. Therefore it is easy to control the way that you think and the urges and cravings that you have. It starts with affirmations and is cemented by the presence of the journal. The importance of the journal is to ensure a successful weight loss program. It is a wonderful tool that will offer insight into your eating habits including when and why you eat, in addition to what you eat.When you begin keeping account of what you eat, be sure to include every drink that you consume. Lots of calories are in soft drinks and other processed drinks. You’ll need to monitor the number of teaspoons or sugar packets that you add to otherwise unsweetened drinks like tea. If you leave out this important information, you could sabotage your fitness program.

Accuracy and Accountability
 A journal can only be as good as the information that you write in it. Be as accurate as possible, because the journal will be a valuable tool to help you now and well into the future. You’ll want to keep it close to you, so you can write down how you feel before each meal; what time of day you started feeling hungry; and how you felt after your meal. It is not always do-able but if you can try eating five small meals instead of eating three larger meals. Food is easier to digest this way and the constant meals keep sugar levels from dropping, which can make you munchy for some junk food. You shouldn’t feel famished with this frequent five-meal plan.Instead of stressing calorie counting, base your eating well plan on the principles of a healthy lifestyle that anyone can adopt.

Healthy eating tip - Not every food has to be "perfect." When eating a food high in fat, salt or sugar, select other foods that are low in these ingredients. And did you know you need more than 40 different nutrients for good health. No single food supplies them all. Your daily food selection should include bread and other whole-grain products; fruits; vegetables; dairy products; and meat, poultry..., fish and other protein foods. This is why balance is the epitome of all things.
How much you should eat really depends on your calorie needs. Select foods based on your total eating patterns, not whether any individual food is "good" or "bad." And don't feel guilty if you love foods such as apple pie, potato chips, candy bars or ice cream. Eat them in moderation, and choose other foods to provide the balance and variety that are vital to good health. Obviously making small changes will further your success. And so soon you will find alternative choices even for those foods, you may feel guilty about eating.
We know basically what is good for us, what is healthy again small changes will go along way.
n adapt to their way of life.

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 Eat often, but eat in small portions.

  • Dont skip meals
  • Don’t forget your fiber.
  • Eat plenty of protein, but get it from lean sources.
  • Within reason, eat as many servings of fresh fruits and vegetables as possible.
  • Reduce your intake of refined carbohydrates.
  • Reduce dietary fat generally, and particularly reduce unhealthy saturated fat.
  • Reduce your intake of salt.
  • Avoid alcohol.
  • Drink plenty of water.
  • Take a good multi-vitamin.
  • Counting calories … for those who must
  • What Do 300 Calorie Meals Look Like? 

 Include in your journal your Fitness planYou've talked about writing everything you eat and drink, making sure to include all of your snacks too. But the other part of the equation to a successful weight loss program is the fitness.! It consists of 30 minutes of exercise each day. Now, you can exercise longer if you like, some people like to go for 45 minutes to an hour, but you must engage in activity six out of the seven days of the week. Three days of the week will be for resistance training and the journal will be a great place to record your reps and sets and to determine when you are ready to take the exercise to the next level. Every other day instead of resistance training, you get to play for 30 minutes a day. These days are reserved for aerobic activities and be encouraged to mix them up for variety and vitality. Your journal will make it easy to anticipate your aerobic day and your resistance-training day. Recording the intensity of the exercises, and how they affected you (exhausted, sore, painful, easy) will help train your body and your mind to make physical fitness a permanent part of your life for a healthier you. So when you leave them wondering, “does she or does she not?” the proof will be in the journal.

One Womans tips on a food journal 

It is always recommended a warm up and cool down rout routine before exercise and after.

 [See Fitness training page for warm-up Cool down routine]

Quite a good gentle way to maintain a level fitness you can measure progress with resistance training.

[If you do not have equipment, improvise with straps or tins of food]

 Quality home work-out routines

Typical Aerobic Cardio Work out 

What to expect at a gym 

The other end of the spectrum is of course the requirement to gain weight, so here is a link with extensive information on ways to gain weight.