- Reaction score
- 0
- Points
- 110
...and LEAN???
Well then, suck it up buttercup. You're not going to find motivation inside a bag of chips, or in the freezer behind the ice cream. It's not a brew you'll find inside the beer bottle...you catching on? Good. Those of you looking for the "Perfect Diet" arent gonna find it here. These are guildelines and suggestions, that are a) universal b) tried , tested and true c) helped me lose a total of over 100lbs.
NUTRITION:
DO:
"¢Drink water with your meals
"¢Eat fruits for your desert
"¢Include low-fat protein foods such as: fish, turkey breast, non-fat dairy products, beans, egg whites
"¢Eat healthy fats: fish containing omega-3 fatty acids, use oil containing healthy fats such as olive oil and canola oils, nuts, beans, avocados,
SOURCES OF FRIENDLY FATTY ACIDS
[td]OMEGA 6
Corn oil
Safflower oil
Sunflower oil
[/td]
[td] OMEGA-9
Almonds
Avocados
Canola oil
Olive oil
Peanut oil
Peanuts
[/td]
"¢Eat plenty of fruits, vegetables, and whole grains
"¢Eat: egg whites, all vegetables, all-bran cereals, plain oatmeal (mix some frozen berries with it for taste), chicken breast, brown rice,
"¢If you want to lose weight have a half-cup of high-bran cereal in the morning
"¢Try to eat all your foods as organic as possible, and with the least amount of exposure to heat as possible.
(heat alters the nutritional value of foods, and more times than not raises the gylecim index of a food, causing your body to produce more insulin which promotes fat storage ex. cooked carrots)
DO NOT:
"¢Do not eat : fast food burgers, fries, French bread, cakes, high sugar colas, biscuits, gravy, fried chicken, cookies, candy and ice cream
"¢Avoid foods containing high amounts of saturated and trans fats such as fatty red meat and high-fat dairy products
"¢Cut out the three whites : sugar, salt, white flour
[td] DO NOT EAT...
Salt
Sugat
Alcohol
Beer
Roast potatoes
Chips
Honey
Corn flakes
Pop corn
Easy cook rice
White bread
Biscuits
Chocolate bars
Pizza
Doughnuts
Pancakes
Puff pastry (croissants etc)
Sausages
Cooked carrots
Sweet corn
White rice
Potatoes
Lasagna
Tomato ketchup
Caramel
Aspartame
Industrial mayonnaise
Jam
Crackers
Corn on the cob
Candy
Deep fried foods
Ice cream
[/td]
TRAINING INFO
AEROBICS:
Aerobics help burn calories and cut fat. Good choices include walking, running, or gym aerobic machines (treadmill, elliptical trainer, stationary bike, or stair climber). Exercise for 60-90 minutes four days per week (on days that you're not doing leg work-outs).
For maximum weight loss results, run in the morning when you wake up BEFORE you eat anything. That way, the energy used for the run is the energy stored ie. fat)
INTERVAL TRAINING:
Interval training involves exercising at high intensity for short periods followed by rest or light exercise. Intervals help build muscle and increase muscle temperature to promote fat burning for hours after you stop exercising. Do intervals (10 sets of one-minute exercises at 100% of maximum effort followed by 1 minute of rest). A good alternative is jumping rope ( 10 sets of jumping rope followed by one minute rest).
WEIGHT TRAINING:
Use of lifting any weights available at home or the gym ( you can talk to a personal trainer, or search online for suggestions...or as I suspect, most of you are aware how to execute the motion of a bicep curl
). I would suggest 2-4 times per week, about 30mins to an hour. Remember...the days that you rest your muscles are just as important as the work outs. When you rest, that is when you mucles are actually getting stronger, because they are repairing themselves.
ANY QUESTIONS?...you know what to do!
Well then, suck it up buttercup. You're not going to find motivation inside a bag of chips, or in the freezer behind the ice cream. It's not a brew you'll find inside the beer bottle...you catching on? Good. Those of you looking for the "Perfect Diet" arent gonna find it here. These are guildelines and suggestions, that are a) universal b) tried , tested and true c) helped me lose a total of over 100lbs.
NUTRITION:
DO:
"¢Drink water with your meals
"¢Eat fruits for your desert
"¢Include low-fat protein foods such as: fish, turkey breast, non-fat dairy products, beans, egg whites
"¢Eat healthy fats: fish containing omega-3 fatty acids, use oil containing healthy fats such as olive oil and canola oils, nuts, beans, avocados,
SOURCES OF FRIENDLY FATTY ACIDS
| OMEGA 3 Brazil nuts Flaxseed Rapeseed oil Soybeans Soybean oil Walnuts Walnut oil Fish shellfish |
[td]OMEGA 6
Corn oil
Safflower oil
Sunflower oil
[/td]
[td] OMEGA-9
Almonds
Avocados
Canola oil
Olive oil
Peanut oil
Peanuts
[/td]
"¢Eat plenty of fruits, vegetables, and whole grains
"¢Eat: egg whites, all vegetables, all-bran cereals, plain oatmeal (mix some frozen berries with it for taste), chicken breast, brown rice,
"¢If you want to lose weight have a half-cup of high-bran cereal in the morning
"¢Try to eat all your foods as organic as possible, and with the least amount of exposure to heat as possible.
(heat alters the nutritional value of foods, and more times than not raises the gylecim index of a food, causing your body to produce more insulin which promotes fat storage ex. cooked carrots)
DO NOT:
"¢Do not eat : fast food burgers, fries, French bread, cakes, high sugar colas, biscuits, gravy, fried chicken, cookies, candy and ice cream
"¢Avoid foods containing high amounts of saturated and trans fats such as fatty red meat and high-fat dairy products
"¢Cut out the three whites : sugar, salt, white flour
| DO EAT... Strawberries Grapes Cranberries Peanuts Cashews Sunflower seeds Pistachios Black, green, pinto, soy, sugar snap peas Brown rice Barley Rye Millet Couscous Brussels sprouts Cabbage Turnips Lobster Crab Sardine Lettuce Celery Mushrooms Cauliflower Broccoli Tomatoes Olives Onions Yogurt Apples Oranges Peach Plums spinach |
[td] DO NOT EAT...
Salt
Sugat
Alcohol
Beer
Roast potatoes
Chips
Honey
Corn flakes
Pop corn
Easy cook rice
White bread
Biscuits
Chocolate bars
Pizza
Doughnuts
Pancakes
Puff pastry (croissants etc)
Sausages
Cooked carrots
Sweet corn
White rice
Potatoes
Lasagna
Tomato ketchup
Caramel
Aspartame
Industrial mayonnaise
Jam
Crackers
Corn on the cob
Candy
Deep fried foods
Ice cream
[/td]
TRAINING INFO
AEROBICS:
Aerobics help burn calories and cut fat. Good choices include walking, running, or gym aerobic machines (treadmill, elliptical trainer, stationary bike, or stair climber). Exercise for 60-90 minutes four days per week (on days that you're not doing leg work-outs).
For maximum weight loss results, run in the morning when you wake up BEFORE you eat anything. That way, the energy used for the run is the energy stored ie. fat)
INTERVAL TRAINING:
Interval training involves exercising at high intensity for short periods followed by rest or light exercise. Intervals help build muscle and increase muscle temperature to promote fat burning for hours after you stop exercising. Do intervals (10 sets of one-minute exercises at 100% of maximum effort followed by 1 minute of rest). A good alternative is jumping rope ( 10 sets of jumping rope followed by one minute rest).
WEIGHT TRAINING:
Use of lifting any weights available at home or the gym ( you can talk to a personal trainer, or search online for suggestions...or as I suspect, most of you are aware how to execute the motion of a bicep curl
). I would suggest 2-4 times per week, about 30mins to an hour. Remember...the days that you rest your muscles are just as important as the work outs. When you rest, that is when you mucles are actually getting stronger, because they are repairing themselves. ANY QUESTIONS?...you know what to do!
