Total Health

Weight loss

Weight loss/Weight gain/Muscle and strength

Depending on how your eating, and what your doing in the gym can have different types of impacts.

Weight loss: calorie restriction, small portioned foods, high cardio for working out, and light weights for lifting in the gym.

Weight gain: Double daily required calorie intake, larger portioned foods, heavy weights the lift in the gym less cardio.

Muscle & Strength: This happens through resistance exercises, weight lift, running, cycling, swimming, you can improve muscular strength and endurance by doing repetitive movements until you are tired.

For my first 90 days I just focused on weight loss, as I got lighter and stronger it was easy for me to add more resistance and gradually increase the weights I was lifting. Before I new it I was squatting 180 pounds I could jump as high as my chest and most of all I felt amazing.