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Metric Conversion Chart

by Volume
Standard		Metric

1/4 cup	=	60 milliliters
1/2 cup	=	120 milliliters
1 cup	=	230 milliliters
1 1/4 cups	=	300 milliliters
1 1/2 cups	=	360 milliliters
2 cups	=	460 milliliters
2 1/2 cups	=	600 milliliters
3 cups	=	700 milliliters
4 cups (1 quart)	=	.95 liter
1.06 quarts	=	1 liter
4 quarts (1 gallon)	=	3.8 liters

Metric		Standard

50 milliliters	=	.21 cup
100 milliliters	=	.42 cup
150 milliliters	=	.63 cup
200 milliliters	=	.84 cup
250 milliliters	=	1.06 cup
1 liter	=	1.05 quarts

by Weight
Standard		Metric

1/4 ounce	=	7 grams
1/2 ounce	=	14 grams
1 ounce	=	28 grams
1 1/4 ounces	=	35 grams
1 1/2 ounces	=	40 grams
2 1/2 ounces	=	70 grams
4 ounces	=	112 grams
5 ounces	=	140 grams
8 ounces	=	228 grams
10 ounces	=	280 grams
15 ounces	=	425 grams
16 ounces (1 pound)	=	454 grams

Metric		Standard

1 gram	=	.035 ounce
50 grams	=	1.75 ounces
100 grams	=	3.5 ounces
250 grams	=	8.75 ounces
500 grams	=	1.1 pounds
1 kilogram	=	2.2 pounds

TESTIMONIALS

Before

After

I have reached yet another milestone...40 pounds gone!

I really appreciate your support and encouragement also. It's been cool to have someone who knows what they're doing with fitness to keep an eye on me…

- Sean Flora
(lose weight)

Before

After

14.5 pounds lost, 17.25 inches lost and 7.3% body fat is away.

I guess in a nut-shell I would say this program is FREEDOM in letting someone else steer the boat! Now I can get on with LIVING because I know I WILL SEE RESULTS, so I can rest and enjoy the ride.

- Pat Norwood
(lose inches)

IN THE MEDIA

Changing Shape was recommeded in Fitness Magazine

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