Fat Loss tips
You Can Lose weight in just minutes each day
3 MINUTE ABS
8 MINUTES IN THE MORNING!
THE ONE WORKOUT A WEEK FITNESS REVOLUTION!
CHANGE YOUR BODY IN 30 MINUTES A WEEK
I'd like to caution you about the mindset of trying to get more results in less time. You should always, (of course), look for ways get the most benefit from every minute you spend in the gym and improve the efficiency of your workouts. What I’m referring to when I speak of the “more for less” mindset is the error of looking for better results in the form of a “secret” training program, short cut, miracle pill, or easy, “overnight” cure without putting in any effort.
There’s a fine line between training enough to stimulate growth and over training. We are warned continually not to over train or we’ll hold back our strength and muscle gains. We are also cautioned not to do too much aerobics or we’ll lose the muscle we already have.
It’s true that many people are over training – maybe even most people. But just as there’s fine a line between optimal training and over training, there’s also a fine line between optimal training and under training.
The promoters are basically saying, "Hey pal, you're spending too much time in the gym and it's holding back your gains. Buy my secret miracle training program from Bulgaria, and you only have to train once or twice a week for a few minutes and you'll double your results."
If you believe that, then I have some swampland in Florida and a Bridge in Brooklyn I’d like to sell you. Call 1-800-YOU’VE-BEEN-HAD for details.
Briefer and less frequent workouts are only good to the extent to which they prevent you from overtraining and they optimize hormonal response to training. Minimalism as a marketing appeal is a completely different story. Make sure you recognize the difference between the two.
I thought 8 minutes in the morning was ridiculous (but brilliant from a marketing perspective), now someone just wrote a book called 3-minute abs. What's next? 30-second abs? Massive muscles in five minutes? The one rep muscle revolution? Gimme a break! Just get your butt in the gym and train for forty-five minutes to an hour three to five days a week – or however much it takes for you to get the results you desire.
Your body is begging for exercise – it’s an amazing machine that was designed to be used – often and vigorously.
When the promoters of a program tell you that “ten minutes a day” or “once or twice a week” will get you a body like a bodybuilder or a fitness model, and you believe that, and you end up disappointed with your meager results, then I have no sympathy for you and the money you wasted. That's just plain naïve.
You can get health benefits from very small amounts of exercise. Even walking to work or class, or raking the leaves in your yard can have health benefits. But you get even greater health benefits from larger amounts of exercise. Training for basic health benefits and training for maximum fat loss and muscle growth are not the same thing. To get maximum changes in body composition, you need a much higher frequency, duration and intensity.
You can get a "training effect” (muscle growth and strength increase) in as little as two thirty-minute workouts per week - that is true - but to become super lean and extremely muscular - forget it! If that were the case, then all champion bodybuilders would be doing it. Here’s what it all boils down to: The rewards you take out will always come in direct proportion to the work you put in.
Biggest Loser one -Week Diet Plan
You can lose weight like The Biggest Loser contestants without having to spend time at the ranch. This free 1-week meal plan, excerpted from The Biggest Loser 30-Day Jump Start, helps you follow a low-calorie diet with delicious Biggest Loser recipes and meal ideas. The diet plan was designed by Cheryl Forberg, RD, the show’s resident nutritionist. On this diet, you’ll eat three healthy meals and two snacks a day for a total of around 1,500 calories per day. Start losing weight today!
DAY 1
Breakfast
HAM AND CHEESE BREAKFAST MELT (pictured) You can add mustard or a slice of tomato to customize this sandwich, if you like. It reheats well, too, so you might want to make two at a time and warm the second one the following morning! 1 Thomas’ Light Whole Grain English Muffin, split 1 slice (1 ounce) lean, low-sodium ham or lean Canadian bacon 2 egg whites 1 slice low-or reduced-fat Cheddar cheese Salt and pepper to taste 1. Coat an egg ring (see note) with olive oil cooking spray. 2. Toast the muffin halves until they’re lightly browned. While the muffin toasts, warm the ham for about 1 minute in a small nonstick skillet. Remove the ham from the skillet and place it on half of the toasted English muffin. Cover to keep it warm. 3. Place the prepared egg ring in the nonstick skillet over medium heat. Pour the egg whites into the ring. Cover the pan and cook over medium heat for about 3 minutes, or until the eggs are nearly set. Run a knife or spatula around the inside edge of the ring to break the egg loose. Remove the ring. Flip the egg over and cook it for about 30 seconds longer, or until done. 4. Place the egg on top of the ham. While the egg is piping hot, lay the cheese over it. Top with the remaining muffin half. Serve hot.
Note: If you don’t have an egg ring, you can use the ring from a wide-mouthed canning jar, sprayed with olive oil cooking spray. Makes 1 serving PER SERVING: 230 calories, 25 g protein, 25 g carbohydrates (6 g sugars), 6 g fat (2 g saturated), 20 mg cholesterol, 8 g fiber, 570 mg sodium Serve with 3/4 cup fresh blueberries 8 ounces fat-free milk Tea or coffee
Snack
1 large apple
1 stick low-fat mozzarella string cheese Ice water
Lunch
TURKEY WRAP 2 ounces sliced turkey breast 1/4 cup alfalfa sprouts 2 slices tomato 2 teaspoons Dijon mustard 1 La Tortilla Factory multigrain tortilla Serve with 6 baby carrots 1 cup jicama sticks Ice water or iced tea Snack HUMMUS DEVILED EGGS 2 servings (4 pieces) The addition of hummus makes for a delicious, healthy twist on a classic comfort food 12 hard-boiled eggs, peeled 2 cups store-bought hummus Paprika Italian parsley 1. Cut the eggs in half lengthwise. Remove the egg yolks and discard them or reserve them for another use. 2. Fill each egg white with a heaping tablespoon of hummus, sprinkle lightly with paprika, and garnish with parsley. Cover lightly with plastic wrap and refrigerate for up to 1 day before serving. Makes 12 servings (2 egg halves per serving) PER SERVING: 100 calories, 8 g protein, 12 g carbohydrates (2 g sugars), 15 g fat (0 g saturated), 0 mg cholesterol, 3 g fiber, 26 mg sodium
Dinner
5 ounces boneless, skinless chicken breast, grilled or broiled 8 medium asparagus spears, grilled or broiled 1 cup cherry tomatoes with 1 tablespoon balsamic vinegar and 1 tablespoon chopped fresh basil 8 ounces fat-free milk ....
Note:-
KEEP IN TOUCH FOR REST SIX DAYS......
WWW.MUSCLEMAINIA.BLOGSPOT.COM
DAY 2
You Can Lose weight in just minutes each day
3 MINUTE ABS
8 MINUTES IN THE MORNING!
THE ONE WORKOUT A WEEK FITNESS REVOLUTION!
CHANGE YOUR BODY IN 30 MINUTES A WEEK
I'd like to caution you about the mindset of trying to get more results in less time. You should always, (of course), look for ways get the most benefit from every minute you spend in the gym and improve the efficiency of your workouts. What I’m referring to when I speak of the “more for less” mindset is the error of looking for better results in the form of a “secret” training program, short cut, miracle pill, or easy, “overnight” cure without putting in any effort.
There’s a fine line between training enough to stimulate growth and over training. We are warned continually not to over train or we’ll hold back our strength and muscle gains. We are also cautioned not to do too much aerobics or we’ll lose the muscle we already have.
It’s true that many people are over training – maybe even most people. But just as there’s fine a line between optimal training and over training, there’s also a fine line between optimal training and under training.
The promoters are basically saying, "Hey pal, you're spending too much time in the gym and it's holding back your gains. Buy my secret miracle training program from Bulgaria, and you only have to train once or twice a week for a few minutes and you'll double your results."
If you believe that, then I have some swampland in Florida and a Bridge in Brooklyn I’d like to sell you. Call 1-800-YOU’VE-BEEN-HAD for details.
Briefer and less frequent workouts are only good to the extent to which they prevent you from overtraining and they optimize hormonal response to training. Minimalism as a marketing appeal is a completely different story. Make sure you recognize the difference between the two.
I thought 8 minutes in the morning was ridiculous (but brilliant from a marketing perspective), now someone just wrote a book called 3-minute abs. What's next? 30-second abs? Massive muscles in five minutes? The one rep muscle revolution? Gimme a break! Just get your butt in the gym and train for forty-five minutes to an hour three to five days a week – or however much it takes for you to get the results you desire.
Your body is begging for exercise – it’s an amazing machine that was designed to be used – often and vigorously.
When the promoters of a program tell you that “ten minutes a day” or “once or twice a week” will get you a body like a bodybuilder or a fitness model, and you believe that, and you end up disappointed with your meager results, then I have no sympathy for you and the money you wasted. That's just plain naïve.
You can get health benefits from very small amounts of exercise. Even walking to work or class, or raking the leaves in your yard can have health benefits. But you get even greater health benefits from larger amounts of exercise. Training for basic health benefits and training for maximum fat loss and muscle growth are not the same thing. To get maximum changes in body composition, you need a much higher frequency, duration and intensity.
You can get a "training effect” (muscle growth and strength increase) in as little as two thirty-minute workouts per week - that is true - but to become super lean and extremely muscular - forget it! If that were the case, then all champion bodybuilders would be doing it. Here’s what it all boils down to: The rewards you take out will always come in direct proportion to the work you put in.
Biggest Loser one -Week Diet Plan
You can lose weight like The Biggest Loser contestants without having to spend time at the ranch. This free 1-week meal plan, excerpted from The Biggest Loser 30-Day Jump Start, helps you follow a low-calorie diet with delicious Biggest Loser recipes and meal ideas. The diet plan was designed by Cheryl Forberg, RD, the show’s resident nutritionist. On this diet, you’ll eat three healthy meals and two snacks a day for a total of around 1,500 calories per day. Start losing weight today!
DAY 1
Breakfast
HAM AND CHEESE BREAKFAST MELT (pictured) You can add mustard or a slice of tomato to customize this sandwich, if you like. It reheats well, too, so you might want to make two at a time and warm the second one the following morning! 1 Thomas’ Light Whole Grain English Muffin, split 1 slice (1 ounce) lean, low-sodium ham or lean Canadian bacon 2 egg whites 1 slice low-or reduced-fat Cheddar cheese Salt and pepper to taste 1. Coat an egg ring (see note) with olive oil cooking spray. 2. Toast the muffin halves until they’re lightly browned. While the muffin toasts, warm the ham for about 1 minute in a small nonstick skillet. Remove the ham from the skillet and place it on half of the toasted English muffin. Cover to keep it warm. 3. Place the prepared egg ring in the nonstick skillet over medium heat. Pour the egg whites into the ring. Cover the pan and cook over medium heat for about 3 minutes, or until the eggs are nearly set. Run a knife or spatula around the inside edge of the ring to break the egg loose. Remove the ring. Flip the egg over and cook it for about 30 seconds longer, or until done. 4. Place the egg on top of the ham. While the egg is piping hot, lay the cheese over it. Top with the remaining muffin half. Serve hot.
Note: If you don’t have an egg ring, you can use the ring from a wide-mouthed canning jar, sprayed with olive oil cooking spray. Makes 1 serving PER SERVING: 230 calories, 25 g protein, 25 g carbohydrates (6 g sugars), 6 g fat (2 g saturated), 20 mg cholesterol, 8 g fiber, 570 mg sodium Serve with 3/4 cup fresh blueberries 8 ounces fat-free milk Tea or coffee
Snack
1 large apple
1 stick low-fat mozzarella string cheese Ice water
Lunch
TURKEY WRAP 2 ounces sliced turkey breast 1/4 cup alfalfa sprouts 2 slices tomato 2 teaspoons Dijon mustard 1 La Tortilla Factory multigrain tortilla Serve with 6 baby carrots 1 cup jicama sticks Ice water or iced tea Snack HUMMUS DEVILED EGGS 2 servings (4 pieces) The addition of hummus makes for a delicious, healthy twist on a classic comfort food 12 hard-boiled eggs, peeled 2 cups store-bought hummus Paprika Italian parsley 1. Cut the eggs in half lengthwise. Remove the egg yolks and discard them or reserve them for another use. 2. Fill each egg white with a heaping tablespoon of hummus, sprinkle lightly with paprika, and garnish with parsley. Cover lightly with plastic wrap and refrigerate for up to 1 day before serving. Makes 12 servings (2 egg halves per serving) PER SERVING: 100 calories, 8 g protein, 12 g carbohydrates (2 g sugars), 15 g fat (0 g saturated), 0 mg cholesterol, 3 g fiber, 26 mg sodium
Dinner
5 ounces boneless, skinless chicken breast, grilled or broiled 8 medium asparagus spears, grilled or broiled 1 cup cherry tomatoes with 1 tablespoon balsamic vinegar and 1 tablespoon chopped fresh basil 8 ounces fat-free milk ....
Note:-
KEEP IN TOUCH FOR REST SIX DAYS......
WWW.MUSCLEMAINIA.BLOGSPOT.COM
DAY 2
BREAKFAST
- 1 Cup Skim Milk
- 1/2 Banana, small
- 1 Cup Bran Flakes Cereal
MORNING SNACK
- 1 Fruit & Nut Granola Bar
LUNCH
- 2 Cups Romaine Lettuce, shredded
- 1 Whole-Wheat Pita Bread, small
AFTERNOON SNACK
- 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
DINNER
- 1 Cup Steamed Brussels Sprouts
- 2/3 Cup Cooked Couscous
- 1 Peach, medium
- DAY 3
Breakfast
GREEK YOGURT PARFAITIf you don’t have fresh strawberries, other fresh berries work well. And if fresh berries are out of season, dried berries will work, but use only 2 tablespoons.
1/4 cup sliced fresh strawberries
2 tablespoons low-fat granola
1 cup fat-free Greek-style yogurt or low-fat vanilla yogurt
Fresh mint sprig
Combine the strawberries and granola in a small mixing bowl and stir. Spoon half of the mixture into a serving bowl or parfait glass. Spoon the yogurt over the
granola mixture. Sprinkle the remaining strawberry-granola mixture on top. Garnish with fresh mint.
Makes 1 serving
PER SERVING:
160 calories, 22 g protein, 21 g carbohydrates (10 g sugars), 0.5 g fat (0 g saturated), 0 mg cholesterol, 3 g fiber, 95 mg sodium
Serve with 3 slices turkey bacon
1 hard-boiled egg
Tea or coffee
Snack
1/2 cup fat-free cottage cheese topped with 1 tablespoon slivered almonds and 1 medium pear, chopped
GREEK SALAD
3 cups chopped romaine lettuce
1/2 cup sliced cucumber
1/2 cup sliced bell pepper
1/4 cup sliced ripe olives
2 tablespoons low-fat feta cheese
5 ounces cooked bay shrimp
2 tablespoons low-fat vinaigrette
Snack
2 ounces sliced roast turkey or chicken breast
2” wedge honeydew melon
PORK STIR-FRY WITH GARLIC BROCCOLI RECIPE
Once you get the hang of it, it’s easy to whip up stir-fries using any combination of your favorite vegetables. Substitute lean beef or chicken for the pork, or switch seasonings—the combinations are endless.
3 cups broccoli, chopped in 1” pieces
3/4 cup fat-free, low-sodium chicken broth
1/2 cup chopped scallions
2 tablespoons chopped garlic
2 tablespoons peeled, chopped fresh ginger
2 teaspoons olive oil
1 cup chopped yellow onion
1 red bell pepper, halved, seeded, and diced
1 pound boneless pork tenderloin, cut in thin strips, 1/2” wide and 2” long (see note)
1 tablespoon low-sodium soy sauce
1 tablespoon toasted sesame seeds
1. Steam the broccoli for about 2 minutes, until it’s bright green but still firm. Drain, rinse with cold water to stop cooking, and drain again. (If using frozen broccoli, thaw the broccoli but omit this cooking step.)
2. Combine 1/4 cup of the broth with the scallions, garlic, and ginger in a food processor or blender and pulse until the mixture is minced. Set it aside.
3. Heat 1 teaspoon of the oil in a large nonstick skillet over medium-high heat. Add the yellow onion and bell pepper, and cook for 5 minutes, or until the vegetables are just tender. Transfer the vegetables to a bowl and cover with a towel to retain heat.
4. Add the remaining olive oil to the pan over medium-high heat. Add the scallion mixture and cook for about 1 minute, stirring constantly. Add the pork strips and soy sauce to the skillet and cook for 4 minutes, or until the pork is nearly done. Add the remaining 1/2 cup of broth and bring to a boil.
5. Add the broccoli to the skillet and cook, stirring, for about 3 minutes, or until the broccoli is cooked through. Add the onion and bell pepper back to the skillet. Divide the stir-fry among 4 dinner plates and garnish with sesame seeds.
Note:
It’s easier to slice pork thinly if you place it in the freezer for about 30 minutes first.
Makes 4 servings
PER SERVING:
240 calories, 28 g protein, 12 g carbohydrates (4 g sugars), 9 g fat (3 g saturated), 75 mg cholesterol, 4 g fiber, 290 mg sodium
Serve with 3/4 cup cooked brown rice
8 ounces fat-free milk
Green or black tea
1 fresh plum
- DAY 4
Breakfast
BERRY SMOOTHIE
1/2 cup fat-free Greek-style yogurt
1/2 cup fresh or frozen raspberries or blueberries
1 cup fat-free milk
1/2 teaspoon pure vanilla extract
Serve with 1 toasted Thomas Carb Count Whole Grain Bagel with 1 tablespoon almond or peanut butter and 1 tablespoon sugar-free fruit spread
Snack
1 large apple
2 sticks low-fat mozzarella string cheese
Lunch
MUSHROOM SOUP
1 serving (1 1/2 cups)
Mushrooms are a great vegetable to include in a healthy weight-loss plan. They’re rich in vitamins, high in water, and low in calories. This soup is really easy to make, and you can use whatever mushrooms you like.
1 tablespoon olive oil
1 medium yellow onion, chopped
12 ounces white or brown mushrooms, cleaned and sliced (4 1/2 cups sliced; if using shiitakes, discard the stems)
1 teaspoon chopped fresh oregano or 1/2 teaspoon dried
4 cups fat-free, low-sodium chicken broth
1. In a 3-quart saucepan, heat the olive oil over medium heat. Add the onion and cook for about 5 minutes, or until it’s soft but not browned. Add the mushrooms and oregano and cook, stirring regularly, for about 2 minutes longer, until the mushrooms soften.
2. Carefully add the broth and bring to a boil. Immediately reduce the heat to low, cover partially, and simmer for about 20 minutes.
3. Let the soup cool, then transfer it to a blender or food processor and blend or process until smooth. Return it to the saucepan and reheat before serving.
Makes about 4 (1 1/2-cup) servings
PER SERVING: 70 calories, 4 g protein, 6 g carbohydrates (4 g sugars), 4 g fat (0 g saturated), 0 mg cholesterol, 1 g fiber, 245 mg sodium
Pair with 1/2 “grilled cheese” sandwich: 1 slice Ezekiel bread and 1 wedge Laughing Cow light cheese
Ice water or iced tea
Snack
1 fresh pear
1 tablespoon raw almonds
Dinner
FISH TACOS
Fish:
1 pound orange roughy or other boneless, skinless fish fillet, such as red snapper
3 tablespoons lime juice
1/2 teaspoon paprika
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1/2 teaspoon chili powder (optional)
Tacos:
8 whole grain high-fiber tortillas or stone-ground corn tortillas
1/2 avocado, diced and lightly mashed
1/3 cup shredded low-fat Mexican or pepper Jack cheese
1/2 cup tomato salsa
4 tablespoons chopped fresh cilantro
1 1/2 cups finely shredded cabbage
Hot sauce (optional)
1. To make the fish: Place the fish in a shallow baking dish and sprinkle with the lime juice, paprika, salt, black pepper, and chili powder (if desired). Cover, refrigerate, and marinate for about 30 minutes.
2. Preheat the grill to medium-high heat (or preheat the oven to 375°F).
3. Lightly coat a 24” x 12” piece of foil with olive oil cooking spray. Place the fish in a single layer in the center of the foil. Fold the foil over and fold the ends upward to seal in the fish. Place the foil packet on the preheated grill. Cook for 7 to 10 minutes, or until the fish is opaque. Remove from the grill.
4. To assemble the tacos: Wrap the tortillas in foil and place them on the grill to warm for 2 minutes. Spread about one-eighth of the mashed avocado on each tortilla and top with one-eighth of the fish. Sprinkle each with cheese, salsa, cilantro, cabbage, and hot sauce, if desired. Serve with glasses of ice water garnished with a slice of orange and a sprig of fresh mint.
Makes about 8 (1-taco) servings. Have 3 for dinner and save the rest.
PER SERVING: 140 calories, 18 g protein, 13 g carbohydrates (1 g sugars), 5 g fat (less than 1 g saturated), 30 mg cholesterol, 8 g fiber, 480 mg sodium
Serve with 1 cup cubed melon with 1/4 cup fat-free frozen vanilla yogurt, 1 teaspoon chopped fresh mint, and 1 tablespoon almond slivers.
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