People who have had children, eat too many highly salty and sugary food or tend to drink too many high calorie drinks tend to have too much belly fat. Also known as visceral fat, this type of fat is very bad for the heart. Therefore, it is important to do exercises and eat foods that burn belly fat.
Exercises to Get a Flat Stomach
Cardiovascular exercise burns calories and incinerates fat on the body. Belly fat usually disappears first when a person loses weight. In addition, muscles under the fat become visible. Starting a walking or running program is an excellent way to burn belly fat and lose weight.
Abdominal exercises such as crunches and sit ups help get a flat stomach. Pilates and yoga poses can also firm up the tummy. Abdominal exercises should be done three times a week in addition to cardiovascular exercises. Do not do these exercises daily since the abdominal muscles can get overworked.
Strength training adds muscle tone to the body. Muscles boosts metabolism which will burn body fat even while resting. A strength training routine should be followed at least two days a week. Beginners can use body weight, dumb bells or resistance bands to work out arms. Squats and lunges are exercises that work out legs, thighs and butt.
Foods That Burn Belly Fat
There are foods that can actually burn belly fat. These foods contain monounsaturated fats, vitamin B12, calcium, fiber and protein which are natural fat burners.
Consuming foods containing monounsaturated fats burn belly fat. Also known as MUFAs these healthy fats are filling and provide an excellent source of omega-3s and omega-6s. Monounsaturated fats are found in cooking oils, peanuts, walnuts, almonds, cashews, olives, avocados and dark chocolate.
Eggs are a great source of protein which will help and lean muscle.
Oatmeal is rich in fiber which keeps a person full for several hours after consumption. It is important to eat the right kind of oatmeal though. The sugary type can actually increase hunger. Look for unsweetened versions and add fruit or a little peanut butter for flavor.
Beans are low in calories and are packed with vitamins and nutrients. They also contain fiber and protein which burns body fat. Beans are also versatile and can be added to several dishes.
Losing belly fat is achievable. Doing cardiovascular activities, abdominal exercises and strength training will tone the abdominal muscles. In addition, eating foods that are associated with weight loss will shrink the waist.
Monday, April 26, 2010
Friday, April 23, 2010
the T-shirt workout
Monday:
Incline 4x10
DB bench 4x8
Db incline 3x10
Crossover 3x15
DB military 4x10
upright 4x8
Lateral raise 3x12
Bentover lateral raise 3x15
lying tri ext 4x10
close grip bench 4x10
dips 4x8
pressdown 3x12
3 miles
Tuesday
bentover row 4x10
latpull 4x8
seated row 3x12
straight arm pulldown 3x15
bb curl 4x10
seated db curl 4x8
preacher curl 3x12
rollout 2x25
5miles
Wednesday off
Thursday
squat 4x10
leg press 4x8
hack squat
leg ext 3x15
deadlift 4x10
leg curl 4x8
seated leg curl 3x12
side plank db reach 2x25
db negative situp 2x25
db crawl 2x20
4 miles
Friday
bb shrug 4x12
db shrug 4x15
reverese curl 4x12
wrist roller 4x failure
cybex calf 4x12
seated calf 4x15
swissball russian twist 2x10
5 miles
saturday
2 miles
Sunday off
Incline 4x10
DB bench 4x8
Db incline 3x10
Crossover 3x15
DB military 4x10
upright 4x8
Lateral raise 3x12
Bentover lateral raise 3x15
lying tri ext 4x10
close grip bench 4x10
dips 4x8
pressdown 3x12
3 miles
Tuesday
bentover row 4x10
latpull 4x8
seated row 3x12
straight arm pulldown 3x15
bb curl 4x10
seated db curl 4x8
preacher curl 3x12
rollout 2x25
5miles
Wednesday off
Thursday
squat 4x10
leg press 4x8
hack squat
leg ext 3x15
deadlift 4x10
leg curl 4x8
seated leg curl 3x12
side plank db reach 2x25
db negative situp 2x25
db crawl 2x20
4 miles
Friday
bb shrug 4x12
db shrug 4x15
reverese curl 4x12
wrist roller 4x failure
cybex calf 4x12
seated calf 4x15
swissball russian twist 2x10
5 miles
saturday
2 miles
Sunday off
30 minute sessions?
Is Fat Burning Exercise Possible In Just 30 minutes?
One of the biggest issues a lot of people experience today is how to lose fat fast. And which are the best exercises to burn fat.
Life is super fast paced for most people these days.
Ever forgotten your cell/mobile phone?
You know how lost you’ve felt by not being able to contact people immediately? Yet only 20 years ago nobody but the ‘Gordon Geeko’ crowd had them.
So without a doubt society has changed. It’s been known for years that we have been changing out lifestyle habits and progressively getting more and sedentary and less active. We now have the ability to fast forward through commercials on TV…the world has changed and so has our demand for everything ‘now’.
Unfortunately I haven’t invented a pill yet that can give you all the results you want, let alone instant results (either way I’d probably be the richest person on earth if I did come up with it…hmm!).
The old school way that most people adopt is to try running to lose weight. Unfortunately in the super fast paced world I just outlined, that’s not the most effective way of burn fat off.
So, what is the best fat burning exercise?
Well you have to challenge yourself. Staying within easy limits will lead to small improvements initially but you’ll soon stop changing….that’s the problem with say running to lose weight, especially if time is short and you can’t increase the time you workout for, first up it works but soon your body becomes more efficient and burns less fat….
So with society moving quickly, and with most people lacking the time for 90 minute sessions every day. What is the answer?
Well it’s not the traditional fat loss method of running as mentioned above, but instead using the latest research from the past few decades and designing programs that utilize these scientific principles.
The science has taught us that you can get incredible results in very time efficient bouts of exercise as long as they are structured correctly. We’ve come to understand that if fat burning exercises and the fat burning processes can be manipulated in the right way, they can bring about amazing success very quickly.
Now let me just restate that. I ‘m not saying that someone who can only do a limited amount of exercise could get as fast results as someone who can dedicate 90 minutes a day to exercise, but the relative gains from the extra time don’t warrant it if you are time poor.
Recent studies have reported that just 20 minute sessions enabled the participants to burn fat off at 9X faster speeds when compared to people who had done 45 minutes (steady, no change of pace).
By using these types of methods you can get almost as fast results in just 30 minutes a day as you can in one and a half hours a day. The important thing is having a plan and consistently implementing that plan to burn fat off.
The plan needs to include a system that will challenge you, even if you do start really easily. The best exercises to burn fat are those which require a lot of muscle to be used.
With the correct program that is progressive and coupled with a health dietary plan, fat loss can definitely be achieved in as little as 30 minute sessions.
One of the biggest issues a lot of people experience today is how to lose fat fast. And which are the best exercises to burn fat.
Life is super fast paced for most people these days.
Ever forgotten your cell/mobile phone?
You know how lost you’ve felt by not being able to contact people immediately? Yet only 20 years ago nobody but the ‘Gordon Geeko’ crowd had them.
So without a doubt society has changed. It’s been known for years that we have been changing out lifestyle habits and progressively getting more and sedentary and less active. We now have the ability to fast forward through commercials on TV…the world has changed and so has our demand for everything ‘now’.
Unfortunately I haven’t invented a pill yet that can give you all the results you want, let alone instant results (either way I’d probably be the richest person on earth if I did come up with it…hmm!).
The old school way that most people adopt is to try running to lose weight. Unfortunately in the super fast paced world I just outlined, that’s not the most effective way of burn fat off.
So, what is the best fat burning exercise?
Well you have to challenge yourself. Staying within easy limits will lead to small improvements initially but you’ll soon stop changing….that’s the problem with say running to lose weight, especially if time is short and you can’t increase the time you workout for, first up it works but soon your body becomes more efficient and burns less fat….
So with society moving quickly, and with most people lacking the time for 90 minute sessions every day. What is the answer?
Well it’s not the traditional fat loss method of running as mentioned above, but instead using the latest research from the past few decades and designing programs that utilize these scientific principles.
The science has taught us that you can get incredible results in very time efficient bouts of exercise as long as they are structured correctly. We’ve come to understand that if fat burning exercises and the fat burning processes can be manipulated in the right way, they can bring about amazing success very quickly.
Now let me just restate that. I ‘m not saying that someone who can only do a limited amount of exercise could get as fast results as someone who can dedicate 90 minutes a day to exercise, but the relative gains from the extra time don’t warrant it if you are time poor.
Recent studies have reported that just 20 minute sessions enabled the participants to burn fat off at 9X faster speeds when compared to people who had done 45 minutes (steady, no change of pace).
By using these types of methods you can get almost as fast results in just 30 minutes a day as you can in one and a half hours a day. The important thing is having a plan and consistently implementing that plan to burn fat off.
The plan needs to include a system that will challenge you, even if you do start really easily. The best exercises to burn fat are those which require a lot of muscle to be used.
With the correct program that is progressive and coupled with a health dietary plan, fat loss can definitely be achieved in as little as 30 minute sessions.
Being in the position I'm in as a nutrition and fitness professional, almost everywhere I go I get questions about nutrition, and most of the time, people want to hear ACTUAL examples of what I eat on a daily basis to stay super lean.
So instead of talking about more theory, here's an example of exactly what I ate yesterday (keep in mind this is not a prescription, because everyone has different food intolerances and allergies, but it's just my personal example of how I keep it healthy).
As you look at my typical daily meals, take notice that I do eat some carbs, but I don't eat any breads or pasta at all (except maybe on cheat days). Essentially, I get almost all of my carbs from fruits, and lots of veggies.
Morning Snack - 6am: Isopure whey shake
Breakfast today - 9am:
3 whole eggs scrambled with TONS of veggies (onions, mushrooms, peppers, diced squash, and chopped spinach)
1 large chicken sausage (organic free range chicken with NO nitrates, nitrites, or preservatives... only chicken and spices)
Half of a red grapefruit
Lunch - noon:
1 cup yogurt mixed with 1/2 cup cottage cheese (both from grass-fed cows) combined with pecans, almonds, frozen strawberries, and frozen blueberries. A little bit of stevia and cinnamon for sweetness and extra flavor.
Mid afternoon snack - 3pm:
1 large organic apple sliced up with almond butter on each slice.
Super high intensity weight training workout from 5-6pm
Post workout shake/meal - 6:15pm:
my typical blender mix of milk, a chopped up frozen banana, and 2 heaping tablespoons of organic cocoa powder. Plus I throw a scoop of whey protein into the blender too
Dinner - 8pm:
My "Italian blend" recipe -- This is basically a spaghetti and meatsauce meal but without the spaghetti, and tons of veggies instead.
I used grass-fed bison sausages (again, no nitrates, nitrites, or preservatives of any kind...just grass-fed bison and spices) --
...and then I use a huge cooking dish on the stove to mix in any and every type of vegetable I can find in my fridge (zucchini, onions, garlic, shrooms, snow peas, peppers, asparagus...and whatever else I have laying around).
I mix the grass-fed bison sausage and sauteed veggies with a tomato sauce and some extra virgin olive oil.
Top the whole thing with some fresh grated parmesan cheese and you've got a super-nutritious dinner with high nutrient density and no pasta (which would just pack on the lbs).
I also had a delicious side-salad of arugula, diced yellow peppers, and half of a small avocado.
Late night snack - :
A handful of pistachio nuts
So that is just 1 example of how a typical day might look for me. I mix it up and eat a variety of other things as well, but these are some pretty frequent meals that I use to stay super lean, but maintain muscle.
So instead of talking about more theory, here's an example of exactly what I ate yesterday (keep in mind this is not a prescription, because everyone has different food intolerances and allergies, but it's just my personal example of how I keep it healthy).
As you look at my typical daily meals, take notice that I do eat some carbs, but I don't eat any breads or pasta at all (except maybe on cheat days). Essentially, I get almost all of my carbs from fruits, and lots of veggies.
Morning Snack - 6am: Isopure whey shake
Breakfast today - 9am:
3 whole eggs scrambled with TONS of veggies (onions, mushrooms, peppers, diced squash, and chopped spinach)
1 large chicken sausage (organic free range chicken with NO nitrates, nitrites, or preservatives... only chicken and spices)
Half of a red grapefruit
Lunch - noon:
1 cup yogurt mixed with 1/2 cup cottage cheese (both from grass-fed cows) combined with pecans, almonds, frozen strawberries, and frozen blueberries. A little bit of stevia and cinnamon for sweetness and extra flavor.
Mid afternoon snack - 3pm:
1 large organic apple sliced up with almond butter on each slice.
Super high intensity weight training workout from 5-6pm
Post workout shake/meal - 6:15pm:
my typical blender mix of milk, a chopped up frozen banana, and 2 heaping tablespoons of organic cocoa powder. Plus I throw a scoop of whey protein into the blender too
Dinner - 8pm:
My "Italian blend" recipe -- This is basically a spaghetti and meatsauce meal but without the spaghetti, and tons of veggies instead.
I used grass-fed bison sausages (again, no nitrates, nitrites, or preservatives of any kind...just grass-fed bison and spices) --
...and then I use a huge cooking dish on the stove to mix in any and every type of vegetable I can find in my fridge (zucchini, onions, garlic, shrooms, snow peas, peppers, asparagus...and whatever else I have laying around).
I mix the grass-fed bison sausage and sauteed veggies with a tomato sauce and some extra virgin olive oil.
Top the whole thing with some fresh grated parmesan cheese and you've got a super-nutritious dinner with high nutrient density and no pasta (which would just pack on the lbs).
I also had a delicious side-salad of arugula, diced yellow peppers, and half of a small avocado.
Late night snack - :
A handful of pistachio nuts
So that is just 1 example of how a typical day might look for me. I mix it up and eat a variety of other things as well, but these are some pretty frequent meals that I use to stay super lean, but maintain muscle.
Thursday, April 22, 2010
Let's do this!
Today is THE DAY, to change your life.
Your exercise challenge for today is below do each exercise for 1 min. repeat 5 times:
=> Jumping Jacks
=> Squats
=> Regular Pushups
=> Lunge
=> Plank
Depending on your current exercise ability, adjust the pushup so it works for you
Nutrition Tip => Small and often
We often eat huge meals when we do eat, and in between, we eat nothing.
You need to change this and eat several small meals throughout the day, since that will keep your metabolism high and your body will get enough fuel equally divided throughout the course of the whole day.
When your body doesn't receive nutrition for a long of period, it gets into "starvation mode", which means your body will start to store body fat, and that's the opposite of what we actually want to do, right?
Try to eat every 2-3 hours (MAX 4 hours in between) to make sure you keep your metabolism high and you stay in focus throughout the whole day!
Alright, that's it for today!
You are officially out of excuses, get to work! Today's workout is only 25 minutes long, and you do have that time, don't you?
I'll talk to you tomorrow!
Get to work
Your exercise challenge for today is below do each exercise for 1 min. repeat 5 times:
=> Jumping Jacks
=> Squats
=> Regular Pushups
=> Lunge
=> Plank
Depending on your current exercise ability, adjust the pushup so it works for you
Nutrition Tip => Small and often
We often eat huge meals when we do eat, and in between, we eat nothing.
You need to change this and eat several small meals throughout the day, since that will keep your metabolism high and your body will get enough fuel equally divided throughout the course of the whole day.
When your body doesn't receive nutrition for a long of period, it gets into "starvation mode", which means your body will start to store body fat, and that's the opposite of what we actually want to do, right?
Try to eat every 2-3 hours (MAX 4 hours in between) to make sure you keep your metabolism high and you stay in focus throughout the whole day!
Alright, that's it for today!
You are officially out of excuses, get to work! Today's workout is only 25 minutes long, and you do have that time, don't you?
I'll talk to you tomorrow!
Get to work
Wednesday, April 21, 2010
Exercise, Lactic Acid And The Importance Of Breathing For Fast Weight Loss
The best plan for weight loss is one that focuses on your overall goal. You can lose excess pounds with a combination approach; that is one that successfully combines a healthy diet and by adding a regular exercise program to the mix you will achieve much more than simple weight loss.
It turns a diet into a lifestyle with food choices to reduce weight, a routine to tone and firm muscle allows you to increase your overall health and get some extra muscle tone, fat and overall weight loss.
It is not unusual for breathing to become labored during periods of intense exercise. It’s a common part of cardio exercise and we expect to be breathing heavily or even gasping for breath at the end of our morning run.
Our lungs are automated wonders, expelling a used breath and expanding to inhale as needed. Respiratory muscles in the chest also expand and contract to adjust to the changing size of our expanding and contracting lungs and these same muscle groups also control posture.
Breathing is a two part process. Respiration brings oxygen into the lungs while circulation disperses the oxygen throughout the body to where it is needed. Circulation of the oxygen is possible due to the respiratory muscles such as the diaphragm, the abdominals, and the intercostal muscles. The oxygen we inhale doesn’t provide energy but unlocks energy stores in food we’ve eaten. It basically helps fuel the process by which units of biological energy (ATP) are released from caloric stores (carbs, proteins, lipids)
Alveoli in the lungs allow oxygen to be taken up by the body and only oxygen which reaches the alveoli is utilized when we breathe. Only oxygen that reaches the alveoli can be utilized by our body. This is demonstrated by the physical response of someone who is taking very shallow, rapid breaths during a panic attack. The person may black out from lack of oxygen. The person is feeling the lack of oxygen but the lack is caused by shallow breathing where oxygen is not reaching the alveoli of the lungs.
This is why adequate respiration and ventilation - deep breathing is very important. Your lungs a have a certain amount of volume – called “dead space” that is not involved in gas transfer. Instead these areas are primarily conduits; larger pipes that transport gasses to the alveoli. Because a small part of each breath is used to move gas through these conduits(bronchi) rapid shallow breathing will decrease the volume of gas brought to the alveoli. Fortunately Oxygen transport is a relatively quick process. It is CO2 transport from the blood (carried as lactic acid) that takes longer and is thus – more sensitive to decreased ventilation and gas exchange duration. Even without lactic acid build up, simply hypoventilating will lead to a build up of CO2 and actually have the same effect of increasing lactic acids in your body from sustained muscle work!! (cardio, weight etc)
Yes breathing, and more importantly – how we breathe is very important. The concentration of oxygen in your body is a balance of the supply of oxygen to the alveoli for circulation and the amount of oxygen your body is demanding. When you are at rest, the balance is easily maintained but when you exercise your body demands more oxygen which requires more breaths per minute to supply sufficient levels of oxygen to the lungs. During exercise, deeper breaths turn into faster breaths and eventually the exertion will leave you gasping for oxygen as your body expends more oxygen than it is able to take in.
Lactic acid is an alpha hydroxyl acid (AHA) produced in our bodies and is also referred to as milk acid. If you feel the burn during an exercise, you can thank lactic acid for that.
Exercise causes sugar to be broken down producing energy for the muscles. This breakdown of sugar yields carbon dioxide and water in the end if you are getting all the oxygen you need.
Strenuous exercise may cause a deficit in oxygen and result in lactic acid being produced and accumulating in your muscles. Through a complex chemical process, lactic acid builds up in muscles during vigorous exercise. Muscles may contract more efficiently when lactic acid is present and this is why athletes like to feel the burn during exercise. To them, it signifies their muscle is being worked to capacity.
When lactic acid buildup makes your muscle begin to hurt, you breathe faster and usually slow down to allow your body to catch up with the oxygen it craves. As the depleted oxygen is restored (returning to normal breathing), the lactic acid converts to carbon dioxide and water that are expelled as you breathe.
It is lactic acid buildup during intense exercise that provides need for allowing muscle groups to rest and recover on alternate days. Your muscles may be sore the day after you exercise and this is due to lactic acid buildup. Resting for a day or two allows the lactic acid to dissipate and the muscle to recover.
It turns a diet into a lifestyle with food choices to reduce weight, a routine to tone and firm muscle allows you to increase your overall health and get some extra muscle tone, fat and overall weight loss.
It is not unusual for breathing to become labored during periods of intense exercise. It’s a common part of cardio exercise and we expect to be breathing heavily or even gasping for breath at the end of our morning run.
Our lungs are automated wonders, expelling a used breath and expanding to inhale as needed. Respiratory muscles in the chest also expand and contract to adjust to the changing size of our expanding and contracting lungs and these same muscle groups also control posture.
Breathing is a two part process. Respiration brings oxygen into the lungs while circulation disperses the oxygen throughout the body to where it is needed. Circulation of the oxygen is possible due to the respiratory muscles such as the diaphragm, the abdominals, and the intercostal muscles. The oxygen we inhale doesn’t provide energy but unlocks energy stores in food we’ve eaten. It basically helps fuel the process by which units of biological energy (ATP) are released from caloric stores (carbs, proteins, lipids)
Alveoli in the lungs allow oxygen to be taken up by the body and only oxygen which reaches the alveoli is utilized when we breathe. Only oxygen that reaches the alveoli can be utilized by our body. This is demonstrated by the physical response of someone who is taking very shallow, rapid breaths during a panic attack. The person may black out from lack of oxygen. The person is feeling the lack of oxygen but the lack is caused by shallow breathing where oxygen is not reaching the alveoli of the lungs.
This is why adequate respiration and ventilation - deep breathing is very important. Your lungs a have a certain amount of volume – called “dead space” that is not involved in gas transfer. Instead these areas are primarily conduits; larger pipes that transport gasses to the alveoli. Because a small part of each breath is used to move gas through these conduits(bronchi) rapid shallow breathing will decrease the volume of gas brought to the alveoli. Fortunately Oxygen transport is a relatively quick process. It is CO2 transport from the blood (carried as lactic acid) that takes longer and is thus – more sensitive to decreased ventilation and gas exchange duration. Even without lactic acid build up, simply hypoventilating will lead to a build up of CO2 and actually have the same effect of increasing lactic acids in your body from sustained muscle work!! (cardio, weight etc)
Yes breathing, and more importantly – how we breathe is very important. The concentration of oxygen in your body is a balance of the supply of oxygen to the alveoli for circulation and the amount of oxygen your body is demanding. When you are at rest, the balance is easily maintained but when you exercise your body demands more oxygen which requires more breaths per minute to supply sufficient levels of oxygen to the lungs. During exercise, deeper breaths turn into faster breaths and eventually the exertion will leave you gasping for oxygen as your body expends more oxygen than it is able to take in.
Lactic acid is an alpha hydroxyl acid (AHA) produced in our bodies and is also referred to as milk acid. If you feel the burn during an exercise, you can thank lactic acid for that.
Exercise causes sugar to be broken down producing energy for the muscles. This breakdown of sugar yields carbon dioxide and water in the end if you are getting all the oxygen you need.
Strenuous exercise may cause a deficit in oxygen and result in lactic acid being produced and accumulating in your muscles. Through a complex chemical process, lactic acid builds up in muscles during vigorous exercise. Muscles may contract more efficiently when lactic acid is present and this is why athletes like to feel the burn during exercise. To them, it signifies their muscle is being worked to capacity.
When lactic acid buildup makes your muscle begin to hurt, you breathe faster and usually slow down to allow your body to catch up with the oxygen it craves. As the depleted oxygen is restored (returning to normal breathing), the lactic acid converts to carbon dioxide and water that are expelled as you breathe.
It is lactic acid buildup during intense exercise that provides need for allowing muscle groups to rest and recover on alternate days. Your muscles may be sore the day after you exercise and this is due to lactic acid buildup. Resting for a day or two allows the lactic acid to dissipate and the muscle to recover.
Thursday, April 15, 2010
3 step formula
Hey everybody,
I hope you’re having a great day so far, b/c I’m about to make it better!
Follow this 3 Step Formula For Ripped Abs and you’ll be stoked:
Step 1: Start eating 6 meals per day.
Eating frequent, small meals is by far the way to go. Restricting calories is a thing of the past. It’s time that you start finding food you enjoy eating, combine them with other sources of nutrients to have a balanced ratio of carbs:proteins:fats with each meal, and satisfy yourself. Otherwise, you’ll continue to crave, eat out of appetite, rather than hunger, and gain weight in the long run.
By eating balanced meals frequently:
Your metabolism will remain high throughout the day
You will have more energy
You will get less sore from your workouts
You will stop eating as much junk (you just won’t have room for it b/c you’ll be stuffed!)
Step 2: Begin and end each day with exercise.
This is like starting the engine in your car 5 minutes before driving. It’s better for your engine, and it’s better for you. While we sleep, our metabolisms slow down and allow us to rest more peacefully without food or water. That said, why not begin each day revving up our engines and going 0-60mph, so to speak?!
By beginning and ending each day with exercise, you will:
Improve your sleep habits (takes a little adjusting to get used to exercising at night)
Be “on” the moment you get to work (because your brain actually is receiving blood)
Ramp up your metabolism for the rest of the day, allowing you to better process your breakfast.
Step 3: Exercise intensely for 30-45 minutes per day, at least 5 days per week.
A lot of people think that you have to spend hours in the gym every day in order to reap crazy results… guess what? They are dead wrong. I’ve proven this time and time again. In fact, that’s why I created Burn More FAT! – to make things simpler, faster…. all around better. Sure, it makes sense to exercise for longer for other reasons…heart health, blood pressure, stress relief, etc.
That said, here’s what will happen if you perform 30-45 minutes of intense exercise every day:
Your abs will ‘Pop Out’ and people will wonder how the heck you’ve done this
Your energy level will go through the roof (but you’ll be drained for about 3 weeks while you get used to this exercise intensity)
Your body will thank you. Plain and simple, people that are looking for crazy results often overtrain. This way, you won’t have to worry about that.
Your metabolism will shoot up, so look out! (you’re going to have to go grocery shopping as a result)
Remember, by following this 3 Step Formula For Ripped Abs,
YOU WILL SEE RESULTS!
The question is:
Are you afraid of success?
Getting lean tone abs has never been so easy – come visit me or my staff for a complimentary personal training session and I’ll show you!
To Your Success,
Brandon R. Musick
Regional Fitness Director
I hope you’re having a great day so far, b/c I’m about to make it better!
Follow this 3 Step Formula For Ripped Abs and you’ll be stoked:
Step 1: Start eating 6 meals per day.
Eating frequent, small meals is by far the way to go. Restricting calories is a thing of the past. It’s time that you start finding food you enjoy eating, combine them with other sources of nutrients to have a balanced ratio of carbs:proteins:fats with each meal, and satisfy yourself. Otherwise, you’ll continue to crave, eat out of appetite, rather than hunger, and gain weight in the long run.
By eating balanced meals frequently:
Your metabolism will remain high throughout the day
You will have more energy
You will get less sore from your workouts
You will stop eating as much junk (you just won’t have room for it b/c you’ll be stuffed!)
Step 2: Begin and end each day with exercise.
This is like starting the engine in your car 5 minutes before driving. It’s better for your engine, and it’s better for you. While we sleep, our metabolisms slow down and allow us to rest more peacefully without food or water. That said, why not begin each day revving up our engines and going 0-60mph, so to speak?!
By beginning and ending each day with exercise, you will:
Improve your sleep habits (takes a little adjusting to get used to exercising at night)
Be “on” the moment you get to work (because your brain actually is receiving blood)
Ramp up your metabolism for the rest of the day, allowing you to better process your breakfast.
Step 3: Exercise intensely for 30-45 minutes per day, at least 5 days per week.
A lot of people think that you have to spend hours in the gym every day in order to reap crazy results… guess what? They are dead wrong. I’ve proven this time and time again. In fact, that’s why I created Burn More FAT! – to make things simpler, faster…. all around better. Sure, it makes sense to exercise for longer for other reasons…heart health, blood pressure, stress relief, etc.
That said, here’s what will happen if you perform 30-45 minutes of intense exercise every day:
Your abs will ‘Pop Out’ and people will wonder how the heck you’ve done this
Your energy level will go through the roof (but you’ll be drained for about 3 weeks while you get used to this exercise intensity)
Your body will thank you. Plain and simple, people that are looking for crazy results often overtrain. This way, you won’t have to worry about that.
Your metabolism will shoot up, so look out! (you’re going to have to go grocery shopping as a result)
Remember, by following this 3 Step Formula For Ripped Abs,
YOU WILL SEE RESULTS!
The question is:
Are you afraid of success?
Getting lean tone abs has never been so easy – come visit me or my staff for a complimentary personal training session and I’ll show you!
To Your Success,
Brandon R. Musick
Regional Fitness Director
Wednesday, April 14, 2010
Bikini Fat Burn Super Set
Slipping into your swimsuit to get geared up for summer?
You know the 1st thing you do – look yourself up and down in that mirror and your eyes go right to all the places that need some work before you step out in the public eye.
How’s your lower body looking?
Need some fat loss, lifting and tightening? Looking to achieve a bikini body butt and bikini body thighs?
Let me help!
Add this lower body super set to your workout to burn more fat in less time, boost your metabolism and help you “tighten” your lower body trouble areas!
Bonus- you also burn more belly fat!!!
NOTE: These moves are QUICK and Intense! Be prepared to work and get ready to LOVE the fact that your workouts are done in a flash! As always, consult with your Dr before beginning a new workout or exercise routine.
A1: Jumping Lunges
Also know as Split Squat Jump – I love this move!
Perform 6-8 times alternating legs between jumps
Lunges in general really help my clients to reshape thier butt and thighs. This is a more challenging move that’s not only going to help “tighten” your butt and thighs…. this move will also pump up your heart rate to help you burn even more fat and calories!
Not ready to jump? Modify by simply performing Reverse Lunges
A2: Front Squats
Perform 6-8 Using a Weight that is Challenging
Forget the dinky hand weights! Based on your fitness level you will want to choose a weight that makes the completion of 6-8 reps feel challenging. I suggest starting with two 10-15 lb weights and work your way up from there. The way you get the most out of this move – is to slowly lower into the bottom of the squat. Once at the bottom, squeeze your butt and thighs to quickly return to start.
How To Use Bikini Fat Burn Lower Body Exercises
Perform these 2 moves back to back as a super set with little to no rest between moves. You can add this super set to your current fat loss plan or use it alone if time is short. Be sure to double your results by cutting out processed foods and sugar!
Your super set will look like this:
A1
A2
A1
A2
A1
A2
REST
Leave a Comment Below to Let Me Know What You Think!
Super sets allow you to get maximum results in minimum time – they boost your metabolism, allow you to increase intensity so you stay challenged, are FAST and FUN!
Super sets are the secret ingredient to my short burst resistance training workouts.
You know the 1st thing you do – look yourself up and down in that mirror and your eyes go right to all the places that need some work before you step out in the public eye.
How’s your lower body looking?
Need some fat loss, lifting and tightening? Looking to achieve a bikini body butt and bikini body thighs?
Let me help!
Add this lower body super set to your workout to burn more fat in less time, boost your metabolism and help you “tighten” your lower body trouble areas!
Bonus- you also burn more belly fat!!!
NOTE: These moves are QUICK and Intense! Be prepared to work and get ready to LOVE the fact that your workouts are done in a flash! As always, consult with your Dr before beginning a new workout or exercise routine.
A1: Jumping Lunges
Also know as Split Squat Jump – I love this move!
Perform 6-8 times alternating legs between jumps
Lunges in general really help my clients to reshape thier butt and thighs. This is a more challenging move that’s not only going to help “tighten” your butt and thighs…. this move will also pump up your heart rate to help you burn even more fat and calories!
Not ready to jump? Modify by simply performing Reverse Lunges
A2: Front Squats
Perform 6-8 Using a Weight that is Challenging
Forget the dinky hand weights! Based on your fitness level you will want to choose a weight that makes the completion of 6-8 reps feel challenging. I suggest starting with two 10-15 lb weights and work your way up from there. The way you get the most out of this move – is to slowly lower into the bottom of the squat. Once at the bottom, squeeze your butt and thighs to quickly return to start.
How To Use Bikini Fat Burn Lower Body Exercises
Perform these 2 moves back to back as a super set with little to no rest between moves. You can add this super set to your current fat loss plan or use it alone if time is short. Be sure to double your results by cutting out processed foods and sugar!
Your super set will look like this:
A1
A2
A1
A2
A1
A2
REST
Leave a Comment Below to Let Me Know What You Think!
Super sets allow you to get maximum results in minimum time – they boost your metabolism, allow you to increase intensity so you stay challenged, are FAST and FUN!
Super sets are the secret ingredient to my short burst resistance training workouts.
Tuesday, April 13, 2010
weight gain at midlife
Toning your midsection, has less to with having babies and more to do with your age...
Have you noticed your clothes feeling a little, ahem, tight these days? You haven't changed the way you're eating, and you're still getting in your daily walks. So why should you be gaining weight?
Blame middle age.
As we age, our metabolism—that calorie-burning engine we rely on to keep extra pounds off—slows. Suddenly that extra bowl of ice cream you're used to eating every night before bed starts showing up on your hips and thighs and belly.
Don't despair—you just need to turn the thermostat up a bit even as you cut back on the fuel. That becomes particularly important in the years just after menopause, when studies find women tend to gain weight somewhat faster than later in life or before menopause. Why?
Researchers aren't quite sure, but it seems that menopause itself is associated with changes in body composition (less muscle, more fat) and in the way fat is distributed in your body. The less muscle you have, the slower your metabolism, since muscle cells burn more fuel than fat cells.
As for that fat distribution...well, after menopause, fat is more likely to build up around your abdomen instead of on your thighs and hips. This abdominal, or "visceral" fat, is a dangerous form of fat that increases your risk of heart disease and diabetes. It seems that estrogen is somehow associated with this change, because women taking estrogen therapy after menopause tend to have less abdominal fat.
We're not suggesting turning to estrogen therapy to manage your fat distribution, however. While there are several reasons to take estrogen therapy, minimizing abdominal fat is not one of them.
Instead, your best bet is to turn to those two old standbys—diet and exercise, particularly exercise. When researchers compared total body fat and abdominal body fat amounts in middle-aged female twins, they found physical activity—not age or diet—had the greatest effect.
But who has time for physical activity when you're running kids all over town, holding down a challenging career, exploring new life opportunities, maintaining a relationship, caring for aging parents...you get the picture. Small wonder only half of women aged 50 to 64 report any regular physical activity, while only one-fourth report any high-intensity (think aerobics class or running) exercise.
Why is physical activity so important? Because unlike dieting, which only affects the amount of calories you take in, physical activity helps your body burn more calories, not only while you're working out, but afterward. As you build more muscle, you're also increasing your metabolism. The faster your metabolism, the more calories you burn per hour. The more calories you burn per hour, the more weight you'll lose (or at least not gain).
Even if you're happy with your weight, there are numerous reasons to get regular physical activity. Here are just a few to consider:
Living longer. One large study found that exercise reduced risk factors for all causes of death in postmenopausal women.
Getting into the habit of exercise. Studies find that the perimenopausal period—i.e., mid-30s through your 40s—is critical in determining whether you'll remain physically active after menopause.
Reducing blood pressure level and levels of "bad" cholesterol while raising levels of "good" cholesterol.
Slowing your resting heart rate, enabling your heart to work more efficiently.
Increasing bone density and preventing osteoporosis.
Reducing your risk of breast cancer.
Helping you sleep better, faster and longer.
Improving your emotional state, whether relieving depression or simply making you feel better overall.
Helping you cope with stress.
No one is suggesting you head out for a five-mile run. Just add some movement to your everyday life. For instance, did you know that simply walking at a pace fast enough to get you out of breath for about half an hour a day can cut your risk of heart disease by more than a third?
So how about:
Giving up the power tools. Toss that riding mower and leaf blower back in the garage, and cancel the lawn service. Get into the garden and do your own yard work. One of the best ways to maintain your bone strength after menopause is with gardening.
Walking first, driving second. Park at the far end of the parking lot, walk into restaurants to get your food, take an extra lap around the grocery store during the weekly shopping.
Partnering with another woman. You're much more likely to get up at 6 a.m. on a cold morning to walk 45 minutes if you know your neighbor is waiting for you.
Turning your house into a gym. Run up and down the stairs for 20 minutes a day, using gallon jugs of milk as weights, pace around the house while you're on the phone, and carry your own heavy parcels into the house—twice.
Breaking up your exercise into shorter bouts. Can't find a 30-minute chunk of time for that two-mile walk? Take the dog out three times a day for a 10-minute walk. You'll get the same benefits.
One caveat: Aim for an hour or two a week of resistance training—lifting weights, Pilates or yoga classes, even calisthenics (knee bends, lunges, pull-ups, push-ups, etc.). These exercises are essential to improving and maintaining muscle tone—and to burning calories. Muscle tone is critical to maintaining our balance and staying steady on our feet as we age.
Make a chart and track the days on which you get at least 30 minutes of exercise. Like any new habit, it will take about two or three weeks before it becomes routine. And then, just like putting on your seatbelt when you get in the car or flossing your teeth before bed, it will become such a regular part of your life you'll feel strange on the days you miss it.
Have you noticed your clothes feeling a little, ahem, tight these days? You haven't changed the way you're eating, and you're still getting in your daily walks. So why should you be gaining weight?
Blame middle age.
As we age, our metabolism—that calorie-burning engine we rely on to keep extra pounds off—slows. Suddenly that extra bowl of ice cream you're used to eating every night before bed starts showing up on your hips and thighs and belly.
Don't despair—you just need to turn the thermostat up a bit even as you cut back on the fuel. That becomes particularly important in the years just after menopause, when studies find women tend to gain weight somewhat faster than later in life or before menopause. Why?
Researchers aren't quite sure, but it seems that menopause itself is associated with changes in body composition (less muscle, more fat) and in the way fat is distributed in your body. The less muscle you have, the slower your metabolism, since muscle cells burn more fuel than fat cells.
As for that fat distribution...well, after menopause, fat is more likely to build up around your abdomen instead of on your thighs and hips. This abdominal, or "visceral" fat, is a dangerous form of fat that increases your risk of heart disease and diabetes. It seems that estrogen is somehow associated with this change, because women taking estrogen therapy after menopause tend to have less abdominal fat.
We're not suggesting turning to estrogen therapy to manage your fat distribution, however. While there are several reasons to take estrogen therapy, minimizing abdominal fat is not one of them.
Instead, your best bet is to turn to those two old standbys—diet and exercise, particularly exercise. When researchers compared total body fat and abdominal body fat amounts in middle-aged female twins, they found physical activity—not age or diet—had the greatest effect.
But who has time for physical activity when you're running kids all over town, holding down a challenging career, exploring new life opportunities, maintaining a relationship, caring for aging parents...you get the picture. Small wonder only half of women aged 50 to 64 report any regular physical activity, while only one-fourth report any high-intensity (think aerobics class or running) exercise.
Why is physical activity so important? Because unlike dieting, which only affects the amount of calories you take in, physical activity helps your body burn more calories, not only while you're working out, but afterward. As you build more muscle, you're also increasing your metabolism. The faster your metabolism, the more calories you burn per hour. The more calories you burn per hour, the more weight you'll lose (or at least not gain).
Even if you're happy with your weight, there are numerous reasons to get regular physical activity. Here are just a few to consider:
Living longer. One large study found that exercise reduced risk factors for all causes of death in postmenopausal women.
Getting into the habit of exercise. Studies find that the perimenopausal period—i.e., mid-30s through your 40s—is critical in determining whether you'll remain physically active after menopause.
Reducing blood pressure level and levels of "bad" cholesterol while raising levels of "good" cholesterol.
Slowing your resting heart rate, enabling your heart to work more efficiently.
Increasing bone density and preventing osteoporosis.
Reducing your risk of breast cancer.
Helping you sleep better, faster and longer.
Improving your emotional state, whether relieving depression or simply making you feel better overall.
Helping you cope with stress.
No one is suggesting you head out for a five-mile run. Just add some movement to your everyday life. For instance, did you know that simply walking at a pace fast enough to get you out of breath for about half an hour a day can cut your risk of heart disease by more than a third?
So how about:
Giving up the power tools. Toss that riding mower and leaf blower back in the garage, and cancel the lawn service. Get into the garden and do your own yard work. One of the best ways to maintain your bone strength after menopause is with gardening.
Walking first, driving second. Park at the far end of the parking lot, walk into restaurants to get your food, take an extra lap around the grocery store during the weekly shopping.
Partnering with another woman. You're much more likely to get up at 6 a.m. on a cold morning to walk 45 minutes if you know your neighbor is waiting for you.
Turning your house into a gym. Run up and down the stairs for 20 minutes a day, using gallon jugs of milk as weights, pace around the house while you're on the phone, and carry your own heavy parcels into the house—twice.
Breaking up your exercise into shorter bouts. Can't find a 30-minute chunk of time for that two-mile walk? Take the dog out three times a day for a 10-minute walk. You'll get the same benefits.
One caveat: Aim for an hour or two a week of resistance training—lifting weights, Pilates or yoga classes, even calisthenics (knee bends, lunges, pull-ups, push-ups, etc.). These exercises are essential to improving and maintaining muscle tone—and to burning calories. Muscle tone is critical to maintaining our balance and staying steady on our feet as we age.
Make a chart and track the days on which you get at least 30 minutes of exercise. Like any new habit, it will take about two or three weeks before it becomes routine. And then, just like putting on your seatbelt when you get in the car or flossing your teeth before bed, it will become such a regular part of your life you'll feel strange on the days you miss it.
Monday, April 12, 2010
Better Ab Definition
Hi everyone,
Today’s topic is getting better ab definition through your workouts. This is a pretty important thing for most people, b/c we are so accustomed to looking at our midsections in the mirror. Well, I’ve got good news and bad news:
The Bad News:
You’re normally going to lose fat everywhere in your body that you don’t care about first. This means you will become thinner in:
Your fingers
Your wrists
Your ankles
Your knees
Your face
Your shoulders
…and then, and only then, will you get Good News:
You will lose fat in your:
mid-section
thighs
and love handles.
I’m sorry to be the bearer of bad news, but spot reduction is a bit of a hoax. Sure, you increase muscle tone underneath fat, giving you a better and more firm appearance. However, you won’t get true definition, as is needed for ripped abs and slender thighs, without losing fat everywhere else first.
Fat loss is systemic, not local.
If you decide to follow my advice, I’ll teach you exactly how to train for faster results, and a quicker reduction in total body fat.
Either way, I’m just glad you’re listening, and I’m happy we had a chance to share with one another today.
If you want me to teach you the fastest way to get a tighter mid-section and shapely thighs,don't hesitate to contact us!
Today’s topic is getting better ab definition through your workouts. This is a pretty important thing for most people, b/c we are so accustomed to looking at our midsections in the mirror. Well, I’ve got good news and bad news:
The Bad News:
You’re normally going to lose fat everywhere in your body that you don’t care about first. This means you will become thinner in:
Your fingers
Your wrists
Your ankles
Your knees
Your face
Your shoulders
…and then, and only then, will you get Good News:
You will lose fat in your:
mid-section
thighs
and love handles.
I’m sorry to be the bearer of bad news, but spot reduction is a bit of a hoax. Sure, you increase muscle tone underneath fat, giving you a better and more firm appearance. However, you won’t get true definition, as is needed for ripped abs and slender thighs, without losing fat everywhere else first.
Fat loss is systemic, not local.
If you decide to follow my advice, I’ll teach you exactly how to train for faster results, and a quicker reduction in total body fat.
Either way, I’m just glad you’re listening, and I’m happy we had a chance to share with one another today.
If you want me to teach you the fastest way to get a tighter mid-section and shapely thighs,don't hesitate to contact us!
Burn more fat fast with a changed mindset
Most people that I talk to about health and fitness talk about “getting in shape”. But I don’t think they realize that their words are actually counterproductive to their aspirations of burning fat. You hear a lot of people lamenting about being out of shape and saying, “I need to get in shape and burn fat”, or, “I want to get in shape and burn fat.” What you don’t hear them saying is, “I want to get in shape, burn fat, and stay that way.”
They may want to stay in shape, but their mindset is focused on getting in shape. This makes you more susceptible to the fad diets and latest exercise gimmick on the market. You’re so focused on getting in shape that you’ll try almost anything regardless of how silly or difficult to follow it might seem, because you’re entirely focused on the short term goal.
A simple change in the “quick fix” mindset to one of long term success will steer you down the correct path. You’ll be less enticed by the late night TV hype, and more focused on doing the right things most of the time. Wouldn’t you agree that life long health and fitness is what’s most important?
Of course creating an environment in your body that allows you to burn fat fast is essential to this goal. A person who is in shape in their 50s and 60s is a lot more impressive to me than someone who is lean and fit in their 20s and 30s. That’s because the dedication to maintaining the proper exercise plan and a sensible nutrition strategy for the rest of your life is rare to find. It’s a rare mindset.
If you really want to transform your physique and your health for good, you must make it a lifestyle, a habit. And that starts in your mind. That’s what the people who are lean for life do. In fact, if I think about all of the people I personally know that are in great shape and have been for a while, I start to understand that they have their minds on staying in shape.
They think about it day and night, not obsessively, but with each thing they do…they subconsciously think, “Is this going to positively or negatively impact my long term health and fitness?”. “Am I doing everything I can to burn fat and live a healthy lifestyle?”.
The good news is that research shows you can develop simple habits like those involved in eating and exercising properly in under a month…sometimes even sooner. And with the type of exercise and diet tips I recommend to my Burn More FAT! students, you don’t need to give up your life’s pursuits so that you are working out every day, nor do you need to follow a wacky diet you can’t reasonably make a lifestyle out of.
And after a few months of practicing these methods, I’ve found that your body will start telling you it wants to keep exercising and eating right…you just won’t feel right with out it. Why? Because your body naturally wants to be healthy and lean.
So I urge you to forgo the “get in shape” mindset, and instead embrace the idea of staying in shape and creating that fat burning furnace that is so essential to life long health and fitness.
Imagine yourself in the body of your dreams, today, tomorrow, and 5, 10, 20 or more years from now. What will you be doing then, in your lean, strong, and healthy body? Chances are, you won’t be trying to “get in shape”. Instead, you’ll be burning fat 24/7, and enjoying life as you should…full of vitality and passion.
They may want to stay in shape, but their mindset is focused on getting in shape. This makes you more susceptible to the fad diets and latest exercise gimmick on the market. You’re so focused on getting in shape that you’ll try almost anything regardless of how silly or difficult to follow it might seem, because you’re entirely focused on the short term goal.
A simple change in the “quick fix” mindset to one of long term success will steer you down the correct path. You’ll be less enticed by the late night TV hype, and more focused on doing the right things most of the time. Wouldn’t you agree that life long health and fitness is what’s most important?
Of course creating an environment in your body that allows you to burn fat fast is essential to this goal. A person who is in shape in their 50s and 60s is a lot more impressive to me than someone who is lean and fit in their 20s and 30s. That’s because the dedication to maintaining the proper exercise plan and a sensible nutrition strategy for the rest of your life is rare to find. It’s a rare mindset.
If you really want to transform your physique and your health for good, you must make it a lifestyle, a habit. And that starts in your mind. That’s what the people who are lean for life do. In fact, if I think about all of the people I personally know that are in great shape and have been for a while, I start to understand that they have their minds on staying in shape.
They think about it day and night, not obsessively, but with each thing they do…they subconsciously think, “Is this going to positively or negatively impact my long term health and fitness?”. “Am I doing everything I can to burn fat and live a healthy lifestyle?”.
The good news is that research shows you can develop simple habits like those involved in eating and exercising properly in under a month…sometimes even sooner. And with the type of exercise and diet tips I recommend to my Burn More FAT! students, you don’t need to give up your life’s pursuits so that you are working out every day, nor do you need to follow a wacky diet you can’t reasonably make a lifestyle out of.
And after a few months of practicing these methods, I’ve found that your body will start telling you it wants to keep exercising and eating right…you just won’t feel right with out it. Why? Because your body naturally wants to be healthy and lean.
So I urge you to forgo the “get in shape” mindset, and instead embrace the idea of staying in shape and creating that fat burning furnace that is so essential to life long health and fitness.
Imagine yourself in the body of your dreams, today, tomorrow, and 5, 10, 20 or more years from now. What will you be doing then, in your lean, strong, and healthy body? Chances are, you won’t be trying to “get in shape”. Instead, you’ll be burning fat 24/7, and enjoying life as you should…full of vitality and passion.
Friday, April 9, 2010
meal plan
Sunday:
8 a.m.
20 oz. water
Loaded Vegetable Omelet
Black coffee (optional)
10:30 a.m.
1 Stonyfield yogurt
1 medium banana
Noon
Belly Off! Tuna Melt
3 oz. can corn
3 p.m.
2 Laughing Cow Mini Babybel Original individual cheeses
1 medium apple
7 p.m.
Burritos
1/4 cup brown rice
Loaded Vegetable Omelet
3 eggs, well beaten
2 tablespoons chopped green bell pepper
2 tablespoons chopped tomato, seeded
2 tablespoons pre-sliced mushrooms
Salt and pepper to taste
1. Heat a large skillet coated with olive oil cooking spray over medium heat.
2. Add the eggs, allowing them to cover the bottom of the pan.
3. Cook for 3 minutes, or until the bottom begins to set.
4. When nearly cooked, top one half of the omelet with the bell peppers, tomato, mushrooms, zucchini, salt, and black pepper.
5. Carefully fold the remaining half over the filling and cook for 2 minutes, or until cooked through.
Belly Off! Tuna Melt
2 slices whole-grain bread
1 can chunk light tuna, drained
1 tsp light mayonnaise
2 slices Sargento deli style cheese
1. Combine tuna and mayo.
2. Add to bread. Place cheese slices on top.
3. Broil until cheese melts.
Burritos
(Makes 4 servings)
1 pound ground beef
1 red bell pepper, sliced
1 package taco seasoning
Whole grain tortillas
2 cups shredded Monterey Jack or Cheddar cheese
2 cups shredded romaine lettuce
2 cups diced tomatoes
Salsa
1 tsp. olive oil
1. Cook the beef in a large sauté pan over medium-high heat until browned. Add the red pepper and continue to cook, stirring, until softened slightly. Add the taco seasoning and water, stir, and simmer for 10 minutes, until the pepper slices are al dente.
Monday:
8 a.m.
20 oz. water
One-Minute PB Banana Oatmeal
Black coffee (optional)
10:30 a.m.
1 medium apple
1 2% Milk String Cheese
Noon
TunaGuac Sandwich
15 Baby-cut carrots
3 p.m.
Smart Balance Light Butter Popcorn
7 p.m.
Chili Mac and Cheese
1 cup applesauce
One-Minute PB Banana Oatmeal
1 cup Quaker One-Minute Oats
1 banana, sliced
1 tbsp all-natural peanut butter
1 cup water
1. Mix all ingredients in a bowl.
2. Microwave on high for 1 minute.
TunaGuac Sandwich
2 slices whole grain bread
1 can chunk light tuna, drained
1/3 fresh avocado
Salt and pepper to taste
1. Mix tuna, avocado, salt and pepper.
2. Spread on bread.
Chili Mac and Cheese
(Makes 4 servings)
1 15-ounce can pinto beans, rinsed and drained
1 pound ground turkey
2 cans (14-ounce) diced tomatoes with chiles
1 cup whole-wheat elbow macaroni
1/2 teaspoon garlic powder
1 tablespoon taco seasoning
1 cup shredded reduced-fat cheddar cheese
1. Cook the turkey and garlic powder in a large skillet over medium heat, breaking up the turkey with a wooden spoon so it cooks evenly. When the turkey is no longer pink, add the beans, tomatoes (including juice), macaroni, and taco seasoning. Bring to a boil.
2. Reduce the heat to low, cover and simmer for 25 minutes, stirring occasionally. During the last minute of cooking, sprinkle on the shredded cheese and mix so it melts into the dish.
Tuesday:
8 a.m.
20 oz. water
3 Scrambled Eggs
8 ounces orange juice
Black coffee (optional)
10:30 a.m.
1 Stonyfield yogurt
1 medium banana
Noon
2 Power-Packed PBJs
1 medium apple
3 p.m.
25 raw almonds
1 medium banana
7 p.m.
Seared Sirloin with Shrooms (1 serving)
Microwave Baked Potato
20 Green Beans
9 p.m.
Smart Balance Light Butter Popcorn
1 square dark chocolate
3 Scrambled Eggs
3 eggs
1 tsp Pam cooking spray
1. Crack eggs into bowl. Whisk eggs to break yolks.
2. Spray Pam on hot pan.
3. Add eggs. Cook and scramble until firm.
Power-Packed PBJ
1 tablespoon 100% whole fruit preserves
2 slices whole grain bread, toasted
1 tablespoon all-natural peanut butter
1. Spread the preserves on one of the toast slices.
2. Spread the peanut butter on the other toast slice.
3. Slap the two sandwich halves together.
Seared Sirloin with Shrooms
(Makes 2 servings)
2 sirloin steaks, 6 oz each
1/4 c chicken stock
1/2 c sliced mushrooms
1 tsp olive oil
Plus: Salt and pepper; 1/4 tsp dried thyme; 1 clove garlic, crushed
1. Sear the steaks in a skillet on medium high (about 2 to 3 minutes per side), seasoning each side with a pinch of salt and pepper as the other side cooks. Remove the steaks from the skillet, and reduce the heat to medium.
2. Put the olive oil, thyme, and garlic in the skillet, stirring frequently and scraping with a spoon to release the brown bits left behind by the meat (about 30 seconds).
3. Add the stock and mushrooms, stirring often until the mushrooms soften (about 3 minutes).
Wednesday:
8 a.m.
20 oz. water
PB/Banana Wrap
8 oz. chocolate milk
10:30 a.m.
3 clementines or 2 tangerines
2 Laughing Cow Mini Babybel Original individual cheeses
Noon
GobbleGuac Sandwich
15 Baby-cut carrots
3 p.m.
8 oz. chocolate milk
7 p.m.
Chicken with Jerk Marinade
Steamed Broccoli
3 oz. can corn
PB/Banana Wrap
1 tbsp all-natural peanut butter
1 banana, sliced
1 whole wheat flour tortilla
1. Mix banana and peanut butter in tortilla.
GobbleGuac Sandwich
2 slices whole grain bread
4 slices pre-sliced turkey
1/3 fresh avocado
Salt and pepper to taste
1. Mix avocado, salt and pepper.
2. Add turkey to bread.
3. Spread mixture on turkey.
Chicken with Jerk Marinade
(Makes 2 servings)
2 boneless skinless chicken breasts
½ bottle jerk chicken 10-minute marinade
Salt and pepper to taste
1. Place chicken with marinade in a bowl. Let marinate for 10 minutes.
2. Bake chicken at 350 degrees until cooked through.
3. Salt and pepper to taste.
Side: Steamed Broccoli
1 head broccoli
Salt and pepper to taste
1. Break broccoli head into bite-sized florets.
2. Boil an inch of water in a saucepan. Add the broccoli to the boiling water.
3. Cover and reduce heat to medium. Cook for 6-7 minutes, until florets are easily pierced with a fork.
4. Drain and season with salt and pepper.
Thursday:
8 a.m.
20 oz. water
One-Minute Cheesy Mushroom Scramble
8 oz. orange juice
Black coffee (optional)
10:30 a.m.
50 Raisins
1 Stonyfield yogurt
Noon
Turkey Wrap with 1 slice cheese
1 medium banana
3 p.m.
1 Larabar Apple Pie Bar
8 oz. chocolate milk
7 p.m.
Shrimp Scampi
1 cup applesauce
One-Minute Cheesy Mushroom Scramble
3 eggs
½ c pre-sliced mushrooms
1 ounce 2% shredded mozzarella
1 tsp Pam cooking spray
1. Crack eggs into bowl. Whisk eggs to break yolks.
2. Add mushrooms and cheese.
3. Spray Pam on hot pan.
4. Add eggs. Cook and scramble until firm.
Turkey Wrap
1 whole wheat flour tortilla
4 slices pre-sliced turkey
1 slice Sargento deli style cheese
Mustard to taste
Combine ingredients in wrap.
Shrimp Scampi
(Makes 2 servings)
24 large frozen shrimp (the peeled and deveined kind)
1/2 c chopped baby spinach leaves
1 tsp olive oil
1 clove garlic, crushed
1/2 tsp dried basil
A splash or two of hot sauce
1. Mix all the ingredients in a large microwavable bowl, tossing well to coat the shrimp.
2. Microwave for 1 minute. Remove and toss again.
3. Nuke for 1 minute and 15 seconds more.
Friday:
8 a.m.
20 oz. water
One-Minute PB Berries Oatmeal
Black coffee (optional)
10:30 a.m.
1 medium apple
1 2% Milk String Cheese
Noon
PB Wrap
1 serving Bridgford Beef Jerky
3 p.m.
Smart Balance Light Butter Popcorn
1 square dark chocolate
7 p.m.
Barbecue Chicken
Microwave Baked Potato
3 oz. can peas
One-Minute PB Berries Oatmeal
1 cup Quaker One-Minute Oats
½ cup frozen mixed berries
1 tbsp all-natural peanut butter
1 cup water
• Mix all ingredients in a bowl.
• Microwave on high for 1 minute.
PB Wrap
1 tbsp all-natural peanut butter
1 whole wheat flour tortilla
Spread peanut butter in tortilla
Barbecue Chicken
(Makes 6 servings)
1/4 cup low-fat vinaigrette dressing, such as sun-dried tomato
2 tablespoons Worcestershire sauce
2 tablespoons spicy barbecue sauce
12 skinless, boneless chicken thighs, trimmed of visible fat (about 3 pounds)
1. In a small bowl, combine the dressing, Worcestershire sauce, and barbecue sauce. Place the chicken in a large, shallow dish and pour the marinade on top, turning to coat. Cover and refrigerate for up to 24 hours.
2. Preheat the grill to high. Grill the chicken pieces, turning often, for 20 to 25 minutes, or until a thermometer inserted in the thickest portion registers 170°F, the juices run clear, and the chicken is golden on all sides.
Side: Microwave Baked Potato
1 large baking potato
Salt and pepper to taste
1. Prick the potato all over with a fork.
2. Microwave on full power for 5 minutes.
3. Turn the potato over, and microwave for 5 minutes more.
Saturday:
8 a.m.
20 oz. water
Ultimate Power Breakfast
Black coffee (optional)
10:30 a.m.
1 Tbsp peanut butter
1 medium banana
Noon
Man Salad
15 Baby-cut carrots
3 p.m.
1 medium apple
2 Laughing Cow Mini Babybel Original individual cheeses
7 p.m.
Grilled Sausage with the Works
Microwave Baked Sweet Potato
Steamed Broccoli
Ultimate Power Breakfast
1 egg
1 cup low-fat milk
3/4 cup oatmeal
1/2 cup mixed berries
1 tablespoon chopped pecans or almonds
1 teaspoon vanilla whey protein powder
1 teaspoon ground flaxseed
1/2 banana, sliced
1 tablespoon plain yogurt
1. In microwave-safe bowl, mix egg well, then add next 6 ingredients and nuke for 2 minutes.
2. Remove, let cool for a minute or two.
3. Top with sliced banana and yogurt.
Beef and Bleu Cheese Salad
(Makes 2 servings)
9 oz flank steak
Salt and pepper
2 plum tomatoes, cut into eights
1/3 cup sliced onion
1 small clove garlic, crushed
5 cups, chopped romaine lettuce
4 Tbsp low-fat balsamic vinaigrette
3 Tbsp crumbled blue cheese
1. Preheat a grill pan on medium high. Season both sides of the steak with salt and pepper, and cook it about 6 minutes on each side.
2. Remove the steak, let it rest for 3 to 5 minutes, and then slice it diagonally across the grain into thin strips.
3. In a large bowl, mix the tomatoes, onion and garlic. Add the meat and lettuce, pour on the vinaigrette, and toss well to completely coat everything
4. Top with the cheese.
8 a.m.
20 oz. water
Loaded Vegetable Omelet
Black coffee (optional)
10:30 a.m.
1 Stonyfield yogurt
1 medium banana
Noon
Belly Off! Tuna Melt
3 oz. can corn
3 p.m.
2 Laughing Cow Mini Babybel Original individual cheeses
1 medium apple
7 p.m.
Burritos
1/4 cup brown rice
Loaded Vegetable Omelet
3 eggs, well beaten
2 tablespoons chopped green bell pepper
2 tablespoons chopped tomato, seeded
2 tablespoons pre-sliced mushrooms
Salt and pepper to taste
1. Heat a large skillet coated with olive oil cooking spray over medium heat.
2. Add the eggs, allowing them to cover the bottom of the pan.
3. Cook for 3 minutes, or until the bottom begins to set.
4. When nearly cooked, top one half of the omelet with the bell peppers, tomato, mushrooms, zucchini, salt, and black pepper.
5. Carefully fold the remaining half over the filling and cook for 2 minutes, or until cooked through.
Belly Off! Tuna Melt
2 slices whole-grain bread
1 can chunk light tuna, drained
1 tsp light mayonnaise
2 slices Sargento deli style cheese
1. Combine tuna and mayo.
2. Add to bread. Place cheese slices on top.
3. Broil until cheese melts.
Burritos
(Makes 4 servings)
1 pound ground beef
1 red bell pepper, sliced
1 package taco seasoning
Whole grain tortillas
2 cups shredded Monterey Jack or Cheddar cheese
2 cups shredded romaine lettuce
2 cups diced tomatoes
Salsa
1 tsp. olive oil
1. Cook the beef in a large sauté pan over medium-high heat until browned. Add the red pepper and continue to cook, stirring, until softened slightly. Add the taco seasoning and water, stir, and simmer for 10 minutes, until the pepper slices are al dente.
Monday:
8 a.m.
20 oz. water
One-Minute PB Banana Oatmeal
Black coffee (optional)
10:30 a.m.
1 medium apple
1 2% Milk String Cheese
Noon
TunaGuac Sandwich
15 Baby-cut carrots
3 p.m.
Smart Balance Light Butter Popcorn
7 p.m.
Chili Mac and Cheese
1 cup applesauce
One-Minute PB Banana Oatmeal
1 cup Quaker One-Minute Oats
1 banana, sliced
1 tbsp all-natural peanut butter
1 cup water
1. Mix all ingredients in a bowl.
2. Microwave on high for 1 minute.
TunaGuac Sandwich
2 slices whole grain bread
1 can chunk light tuna, drained
1/3 fresh avocado
Salt and pepper to taste
1. Mix tuna, avocado, salt and pepper.
2. Spread on bread.
Chili Mac and Cheese
(Makes 4 servings)
1 15-ounce can pinto beans, rinsed and drained
1 pound ground turkey
2 cans (14-ounce) diced tomatoes with chiles
1 cup whole-wheat elbow macaroni
1/2 teaspoon garlic powder
1 tablespoon taco seasoning
1 cup shredded reduced-fat cheddar cheese
1. Cook the turkey and garlic powder in a large skillet over medium heat, breaking up the turkey with a wooden spoon so it cooks evenly. When the turkey is no longer pink, add the beans, tomatoes (including juice), macaroni, and taco seasoning. Bring to a boil.
2. Reduce the heat to low, cover and simmer for 25 minutes, stirring occasionally. During the last minute of cooking, sprinkle on the shredded cheese and mix so it melts into the dish.
Tuesday:
8 a.m.
20 oz. water
3 Scrambled Eggs
8 ounces orange juice
Black coffee (optional)
10:30 a.m.
1 Stonyfield yogurt
1 medium banana
Noon
2 Power-Packed PBJs
1 medium apple
3 p.m.
25 raw almonds
1 medium banana
7 p.m.
Seared Sirloin with Shrooms (1 serving)
Microwave Baked Potato
20 Green Beans
9 p.m.
Smart Balance Light Butter Popcorn
1 square dark chocolate
3 Scrambled Eggs
3 eggs
1 tsp Pam cooking spray
1. Crack eggs into bowl. Whisk eggs to break yolks.
2. Spray Pam on hot pan.
3. Add eggs. Cook and scramble until firm.
Power-Packed PBJ
1 tablespoon 100% whole fruit preserves
2 slices whole grain bread, toasted
1 tablespoon all-natural peanut butter
1. Spread the preserves on one of the toast slices.
2. Spread the peanut butter on the other toast slice.
3. Slap the two sandwich halves together.
Seared Sirloin with Shrooms
(Makes 2 servings)
2 sirloin steaks, 6 oz each
1/4 c chicken stock
1/2 c sliced mushrooms
1 tsp olive oil
Plus: Salt and pepper; 1/4 tsp dried thyme; 1 clove garlic, crushed
1. Sear the steaks in a skillet on medium high (about 2 to 3 minutes per side), seasoning each side with a pinch of salt and pepper as the other side cooks. Remove the steaks from the skillet, and reduce the heat to medium.
2. Put the olive oil, thyme, and garlic in the skillet, stirring frequently and scraping with a spoon to release the brown bits left behind by the meat (about 30 seconds).
3. Add the stock and mushrooms, stirring often until the mushrooms soften (about 3 minutes).
Wednesday:
8 a.m.
20 oz. water
PB/Banana Wrap
8 oz. chocolate milk
10:30 a.m.
3 clementines or 2 tangerines
2 Laughing Cow Mini Babybel Original individual cheeses
Noon
GobbleGuac Sandwich
15 Baby-cut carrots
3 p.m.
8 oz. chocolate milk
7 p.m.
Chicken with Jerk Marinade
Steamed Broccoli
3 oz. can corn
PB/Banana Wrap
1 tbsp all-natural peanut butter
1 banana, sliced
1 whole wheat flour tortilla
1. Mix banana and peanut butter in tortilla.
GobbleGuac Sandwich
2 slices whole grain bread
4 slices pre-sliced turkey
1/3 fresh avocado
Salt and pepper to taste
1. Mix avocado, salt and pepper.
2. Add turkey to bread.
3. Spread mixture on turkey.
Chicken with Jerk Marinade
(Makes 2 servings)
2 boneless skinless chicken breasts
½ bottle jerk chicken 10-minute marinade
Salt and pepper to taste
1. Place chicken with marinade in a bowl. Let marinate for 10 minutes.
2. Bake chicken at 350 degrees until cooked through.
3. Salt and pepper to taste.
Side: Steamed Broccoli
1 head broccoli
Salt and pepper to taste
1. Break broccoli head into bite-sized florets.
2. Boil an inch of water in a saucepan. Add the broccoli to the boiling water.
3. Cover and reduce heat to medium. Cook for 6-7 minutes, until florets are easily pierced with a fork.
4. Drain and season with salt and pepper.
Thursday:
8 a.m.
20 oz. water
One-Minute Cheesy Mushroom Scramble
8 oz. orange juice
Black coffee (optional)
10:30 a.m.
50 Raisins
1 Stonyfield yogurt
Noon
Turkey Wrap with 1 slice cheese
1 medium banana
3 p.m.
1 Larabar Apple Pie Bar
8 oz. chocolate milk
7 p.m.
Shrimp Scampi
1 cup applesauce
One-Minute Cheesy Mushroom Scramble
3 eggs
½ c pre-sliced mushrooms
1 ounce 2% shredded mozzarella
1 tsp Pam cooking spray
1. Crack eggs into bowl. Whisk eggs to break yolks.
2. Add mushrooms and cheese.
3. Spray Pam on hot pan.
4. Add eggs. Cook and scramble until firm.
Turkey Wrap
1 whole wheat flour tortilla
4 slices pre-sliced turkey
1 slice Sargento deli style cheese
Mustard to taste
Combine ingredients in wrap.
Shrimp Scampi
(Makes 2 servings)
24 large frozen shrimp (the peeled and deveined kind)
1/2 c chopped baby spinach leaves
1 tsp olive oil
1 clove garlic, crushed
1/2 tsp dried basil
A splash or two of hot sauce
1. Mix all the ingredients in a large microwavable bowl, tossing well to coat the shrimp.
2. Microwave for 1 minute. Remove and toss again.
3. Nuke for 1 minute and 15 seconds more.
Friday:
8 a.m.
20 oz. water
One-Minute PB Berries Oatmeal
Black coffee (optional)
10:30 a.m.
1 medium apple
1 2% Milk String Cheese
Noon
PB Wrap
1 serving Bridgford Beef Jerky
3 p.m.
Smart Balance Light Butter Popcorn
1 square dark chocolate
7 p.m.
Barbecue Chicken
Microwave Baked Potato
3 oz. can peas
One-Minute PB Berries Oatmeal
1 cup Quaker One-Minute Oats
½ cup frozen mixed berries
1 tbsp all-natural peanut butter
1 cup water
• Mix all ingredients in a bowl.
• Microwave on high for 1 minute.
PB Wrap
1 tbsp all-natural peanut butter
1 whole wheat flour tortilla
Spread peanut butter in tortilla
Barbecue Chicken
(Makes 6 servings)
1/4 cup low-fat vinaigrette dressing, such as sun-dried tomato
2 tablespoons Worcestershire sauce
2 tablespoons spicy barbecue sauce
12 skinless, boneless chicken thighs, trimmed of visible fat (about 3 pounds)
1. In a small bowl, combine the dressing, Worcestershire sauce, and barbecue sauce. Place the chicken in a large, shallow dish and pour the marinade on top, turning to coat. Cover and refrigerate for up to 24 hours.
2. Preheat the grill to high. Grill the chicken pieces, turning often, for 20 to 25 minutes, or until a thermometer inserted in the thickest portion registers 170°F, the juices run clear, and the chicken is golden on all sides.
Side: Microwave Baked Potato
1 large baking potato
Salt and pepper to taste
1. Prick the potato all over with a fork.
2. Microwave on full power for 5 minutes.
3. Turn the potato over, and microwave for 5 minutes more.
Saturday:
8 a.m.
20 oz. water
Ultimate Power Breakfast
Black coffee (optional)
10:30 a.m.
1 Tbsp peanut butter
1 medium banana
Noon
Man Salad
15 Baby-cut carrots
3 p.m.
1 medium apple
2 Laughing Cow Mini Babybel Original individual cheeses
7 p.m.
Grilled Sausage with the Works
Microwave Baked Sweet Potato
Steamed Broccoli
Ultimate Power Breakfast
1 egg
1 cup low-fat milk
3/4 cup oatmeal
1/2 cup mixed berries
1 tablespoon chopped pecans or almonds
1 teaspoon vanilla whey protein powder
1 teaspoon ground flaxseed
1/2 banana, sliced
1 tablespoon plain yogurt
1. In microwave-safe bowl, mix egg well, then add next 6 ingredients and nuke for 2 minutes.
2. Remove, let cool for a minute or two.
3. Top with sliced banana and yogurt.
Beef and Bleu Cheese Salad
(Makes 2 servings)
9 oz flank steak
Salt and pepper
2 plum tomatoes, cut into eights
1/3 cup sliced onion
1 small clove garlic, crushed
5 cups, chopped romaine lettuce
4 Tbsp low-fat balsamic vinaigrette
3 Tbsp crumbled blue cheese
1. Preheat a grill pan on medium high. Season both sides of the steak with salt and pepper, and cook it about 6 minutes on each side.
2. Remove the steak, let it rest for 3 to 5 minutes, and then slice it diagonally across the grain into thin strips.
3. In a large bowl, mix the tomatoes, onion and garlic. Add the meat and lettuce, pour on the vinaigrette, and toss well to completely coat everything
4. Top with the cheese.
workout
workout
MOnday run 3 miles
Tuesday run 5 miles
Wednesday run 4 miles
Thursday run 5 miles
Friday run 2 miles
Saturday run 6 miles
Sunday rest
Monday Wednesday and Friday
Pushups 6x30
Situps 6x35
Pullups 3x10
Dips 3x20
These workouts are designed for long-distance muscle endurance. Muscle fatigue will gradually take a longer and longer time to develop doing high Repetitions workouts. For best results, alternate exercises each set, in order to rest that muscle group for a short time.
MOnday run 3 miles
Tuesday run 5 miles
Wednesday run 4 miles
Thursday run 5 miles
Friday run 2 miles
Saturday run 6 miles
Sunday rest
Monday Wednesday and Friday
Pushups 6x30
Situps 6x35
Pullups 3x10
Dips 3x20
These workouts are designed for long-distance muscle endurance. Muscle fatigue will gradually take a longer and longer time to develop doing high Repetitions workouts. For best results, alternate exercises each set, in order to rest that muscle group for a short time.
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