The Weightloss Weapons

The weapons are divided into 3 groups. Using some or all the weapons from each group will improve your chances of losing the those extra pounds.

The first group are the Kitchen Weapons. These are the essential equipment needed for improving your meal planning and preparation. This is assuming of course that you have the basics covered (Oven/stove, Microwave, Fridge etc..)

Kitchen Weapons

	Weapon# 1 - The Food Scale - This is a great tool for controlling your portion sizes. You don't need a fancy digital or nutritional scale. A plain old mechanical one will work just fine. You can find them for under $10 online or in-store. I suggest you buy one with a minimum 500 gram max capacity.
	Weapon# 2 - Measuring Spoons - Almost every low cal, low fat, low carb recipe use spices to add flavor. Unless you are a Chef you are not going to know what a 1/4 tbsp of Paprika looks like. Measuring spoons will also help you see just how much a serving of Ketchup, Mustard, Mayo or Butter really is.
	Weapon# 3 - Indoor Grill - For making quick healthy meals you can't beat an indoor grill. They drain fat while cooking, work well with a wide variety of foods and clean is a breeze. There are many makes and models available and prices range from $20 - $129. It's important to select one that is the proper size for your needs and budget.
	Weapon# 4 - Blender - Great for making your own Healthy sauces, Smoothies, Protein shakes or whatever else you can think of. These can get expensive depending on the number of speeds and styles you want. For a more cost effective solution you could use a handheld blender, although they take a little more effort to use.

The next group are the Exersice Weapons these are broken into 2 categories, at home and at the gym. As not everyone has a gym membership (including myself).

Exersice Weapons - At Home

	Weapon# 1 - Exercise Ball - Get a full body sculpting workout at home. You can perform dozens of challanging exercises for strenghting or toning your muscles. They can be used instead of bulky workout benches and are great for ab workouts. For as little as $10 online or in store there is no reason why you shouldn't own one. :)
	Weapon# 2 - Adjustable Dumbbells - Compact and produce effective workouts. You can use them to tone all your problem areas or to build powerful muscles. A popular myth is that you will get "bulky" by using free weights. While you can bulk up if that is your goal, you can also build endurance and strength without adding size.
	Weapon# 3 - Workouts Videos - There are an incredible amount of videos on the market today, from TaeBo to Tae Chi and eveything in between. Select a video that is right for your fitness level. Many video stores have a wide varity available to rent which I suggest you do before you buy. There is no point in spending $20-$30 on something you don't like or won't use. Check out my recommened videos here Videos
	Weapon# 4 - Running/Walking Shoes - A proper pair of shoes can take the pain and pressure off your feet and knees caused by all that running and jumping. Choosing the right type of footwear appropriate for the activities you will be doing is very important. Fit and function out weight form anyday and your feet will thank you.

Exersice Weapons - At The Gym

	Weapon# 1 - Treadmill - Old faithful. The treadmill is a staple at most health clubs and home gyms now adays. Workouts can range from a brisk walk to an all out sprint. Many treadmills can incline from 0 to 15 degrees for added intensity. The more advanced models offer training programs that can increase your fat burn or your endurance.
	Weapon# 2 - Elliptical Machine - Gaining in popularity, the elliptical machine is quickly becoming the new standard in machine based exercise. You can get the same calorie burn as with the traditional treadmill, but with far less impact on your joints. Also with the use of the arm extentions the elliptical offers a full body aerobic workout.
	Weapon# 3 - Free Weights - Many gyms carry a wide variety of different weights. Some of which you just can't get at home. A popular mis-conception about working out with free weigths is that you will get "bulky". While it is true that you can gain muscle size if that is your goal, free weights can also be used to tone and strengthen your muscles without adding size.
	Weapon# 4 - The Pool - Doing laps in the pool is considered one of the best low impact exercises you can do. Swimming freestyle at a light to moderate pace can burn 500-600 calories per hour. Some Gyms and Rec centers also offer in pool aerobic classes, great for people with injuries or who just want a change of pace.

The last group is the Food Weapons these are the foods that help you either burn the most fat, fill your stomach and give you energy or build your muscles.

Food Weapons

	Weapon# 1 - Chicken Breast - Chicken Breast is very versatile, you can bake it, fry it, or BBQ it. It can be cut it into strips, or stuffed with your favourite veggies, you can skewer it and grill it or just eat it on a sandwich. With nearly 9 grams of protein per ounce it will help you feel full longer and is a smart choice for building or maintaining muscle.
	Weapon# 2 - Almonds - A great snack between meals or after a hard workout. Almonds are full of protien and heart healthy fat. A handful of Almonds, 1 ounce or 23 whole ones have about 160 calories, 6 grams of Protien, 14 grams of unsaturated fat and 3 grams of fiber. Not to mention all the vitamins and minerals packed into them.
	Weapon# 3 - Chocolate Milk - 1% Chocolate milk is quickly emerging as a great health treat. All the benefits of milk (Calcium, low fat, high protien etc..) with the great taste of chocolate. A word of caution, the calories can add up very quickly. Keep your servings to 1 to 2 cups per day. (150-300 calories)
	Weapon# 4 - Berries - Weather it's Blueberries, Raspberries, Strawberries or Blackberries these bite size fruits are chaulked full of vitamins and antioxidents needed for a quicker recovery. They also help repair damaged tissue caused by exersicing. You can eat them on their own or add them to yogurt and salads.