8.1.1 Four Days per Week beginners Workout
The above is a four day split do workout 1 on Monday, workout two on Tuesday, rest Wednesday. On Thursday and Friday repeat workout 1and workout 2 again then rest Saturday and Sunday. For people wanting to lose weight I suggest a 15 min stationary bike before the workout and 30 min after the workout. Another suggestion is to do your aerobics on the non-workout days (Sunday Wednesday and Saturday) Diet is 90% of the work this is really hard to get through to novices you can’t force development with exercise; you must use diet to see results. So, let’s talk about diet. Those not want to lose weight I suggest that you do a 10 minute warm up before each workout and a 10 minute cool down after each workout. Here are my five rules to good eating. No matter what type of diet you are following you still have to follow these rules to see real results.
1. Eat Breakfast; breakfast is about 30 minutes after you wake no matter when you awake not after you have taken a shower and got the kids off to school had your first cup of coffee and then set down to eat, 30 minutes after you open your eyes the first time.
2. Eat complete meals; a protein, a starch and a green vegetable, you should also have about 3 grams of fiber and 16 ounces of water at each meal
3. Prepare your meal ahead two even three days ahead if possible. I find that people that cheat the most prepare the least take you meals with you and reach your goals.
4. Never snack; you are eating 6 meal a day4 (no matter if you goal is weight loss or gain) you should have no room for snacking.
5. Eat when hungry, you are hungry if;
a. Its been at last 3 ½ hours since your last meal
b.You have real hunger pains, not your stomach growling this is just a sign of your
b.You have real hunger pains, not your stomach growling this is just a sign of your
intestine shrinking and by eating you sabotage your results.
c. You have eaten to reduce hunger throughout the day, not to get full.
c. You have eaten to reduce hunger throughout the day, not to get full.
8.1.2 The Three days per Week beginners Workout
Again 30 minutes of aerobics after each workout if you are trying to loose fat. Or you may do aerobic on non-workout days. Do workouts 1, 2, and 3 on non-consecutive days. Keep your workout short and intenseless than 45 minutes per workout. And follow the diet that corresponds to you goals.
8.1.3 Beginners Fat loss diet
OK before I can give you a diet there are a few things I want to clear up. The first is I don’t have a fat lost diet. My plans include a mass diet and the other diet. The reason I don’t have a fat lost diet is because we should always monitor our food intake. This diet will help to regulate your body the way it should be. What this means is, if you are fat it will help you to loose fat. If you are too thin it will put weight on you. If you are average with average body fat it may do nothing for you but that's a good thing.
Quite simply put if you eat less calories than you burn off you loose weight. It makes no difference if the calories come from protein, carbohydrates of fat. If you cut you total calorie count by 500 calories per day in seven days, all things being equal you should loose about 1⅛lbs ( approx) that doesn't sound like much but if you consider that for one whole year that about 70lbs that year. Every thing you eat has a calorie count. A calorie is a measure of energy provide by the food we eat. A calorie is also the amount of energy that it would
take to raise one gram of water one temperature degree centigrade.
Proteins provide 4 calories for every gram of protein you eat. Carbohydrates provide four calories for every gram of carbohydrate you eat. And fat provides nine calories for every gram of fat you eat. Let’s look at the nutrition label of the meal replacement on page 25. From the label we can see that we have a total fat of 2.5 grams or 22.5 calories from fat. Protein equals 41 grams or 164 calories from protein, and total carbohydrates of 11 grams or 44 calories from carbohydrates. When we add 22.5 + 164 + 44 we get 230.5 calories. Something is wrong the label has 222 calories not 230.5 maybe my calculations are wrong or maybe
they are playing with your head. Well since dietary fiber (2 grams) can not be digested in our bodies, many companies list them as negative calories. ( as if you will loose weight by eating them) Therefore 2 grams of dietary fiber equal 8 calories, which when taken form the 230 gives you 222.5 calories. Yes you guessed it companies also drop anything which is not a complete calories.
This will explain so many candies saying that they have a net carbohydrate of zero. If they add five grams of sugar to the chocolate and five grams of dietary fiber the net carbohydrate is zero. Guess what your body see this as 10 grams of carbohydrates not zero grams.
Before we go any further here is my take on dietary foods, I advocate only diet soda or pop and diet salad dressings (they must be both low fat and low carbohydrates not one or the other) no other diet foods are worth your time. Diet foods give us a sense of security that we should not have. When we go out at night to the club or bars and we drink light beers do we drink the same as if we had regular beers? Of course not we drink twice as much it takes that much to get us drunk.
Which leads me to alcohol; all alcohol is made from grain of some sort, so they have a carbohydrate count of what? You guessed it, zero! But in truth alcohol is sugar in its purest form and should be treated as such. Just as kids act out when given too much sugar adults act out when we take in alcohol it’s not by accident. More importantly alcohol lowers our will to diet and will cause even the best dieter to cheat.
Did I miss anything? Let talk diet.
8.1.3.1 Regular Diet
Meal 1: One serving of oatmeal, a whey protein drink (zero carb), multi-vitamin and 8oz of water.Meal 2: 3oz of chicken or turkey (or 4 oz of baked fish) broccoli and 16 oz of water
Meal 3: 3oz of chicken or turkey (one or twice a week replace with lean steak) spinach and ½ medium yam, 16 oz of water
Meal 4: see midmorning unless this is pre workout which should be a whey protein low carbohydrate drink. I sometimes use a zero carb whey and 4oz of grape juice. Still take in 16 oz of water before and at least 16 oz during your workout.
Meal 5: a recovery drink, (or whey protein drink and 4oz of grape drink)
Meal 6: You should have 16oz of water (get ready to go to the bathroom throughout the night) and a caseinate protein 20 to 40 grams.
9.1.3.2 The mass Diet
Meal 1: 5 egg whites, 3 whole eggs 1 pack of instant oatmeal, 1 large banana, multivitamin, whey protein drink /8oz water
Meal 2: Protein shake/ large baked potato or 1.5 cups of rice /5 grams glutamine/16oz water
Meal 3: 6 oz of meat/ 1 cups of Pasta/ An apple/ small cup of yogurt /16oz water
Meal 4: Pre-workout: 1 can of tuna, 1 sweet potato/ 1 or 2 cups of broccoli or cauliflower/16oz water
Meal 5: Post workout: 1 whey protein drink 40 grams / 5 grams glutamine/16oz water
Meal 6: 6-8 oz Meat, 1 cup of rice/ 1 cup mixed veggies/16oz water
Meal 7: Caseinate protein drink/ I baked yam/ 5 grams Glutamine/16oz water
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