If you imagine your trunk as an onion with layers of rings from the inside (core) all the way to the outside this will represent our muscle support network. Typically, the center of the onion is engaged and supports the spine (in ideal situation). This provides our brain with a feeling of security, i.e., stability, which allows for us to excute a full range of motion across that particular joint. In simplest terms we require stability for full mobility to be executed safely and efficiently.
Mobility without stability is what leads to repetitious stress, degeneration and injury. If your joint is unstable internally and you create motion across this joint it leads to micro trauma that accumulates over time.
If the center of your onion is weak your brain will naturally look for help in providing the much needed stabilization. So, what does it do? You guessed it. The brain will start to recruit other layers of the ‘onion’ and squeeze the inside, ‘core’, from the outside in.
Can you begin to see how inefficient this is?
What’s more is that these muscle groups were not designed to fire all day and support the spine. This is why they begin to fatigue, ache and cause you pain.
It is the Multifidus, External/Internal Oblique muscles and the Transverse Abdominis that play a crucial role in stabiliation of the pelvis and the spine so that full range of motion can be achieved with proper stability.
The Psoas muscle also plays an integral role in core support and stability. A deconditioned core will tend to cause a gradual 'unraveling' of your muscular support network from the inside out. This is often the missing link in a lifelong struggle with chronic low back pain.
Often times in the clinical setting this simple step is overlooked. At Prairie Life Fitness we pride ourselves on integrating advanced technologies in health care.
Call us now to start enjoying the benefits of a healthy and conditioned core
Monday, October 11, 2010
Friday, October 8, 2010
how to lose weight easily
Weight loss programs and diets?
What is the best and easist way to lose weight and show a weight loss? You are about to learn two simple secrets that will guarantee easy weight loss.
The first big secret:
The most powerful factor in weight loss
Have you ever noticed this:
People who have shed a lot of weight through successful dieting and exercise always want to encourage everyone else to lose weight. “If you want to lose weight,” they say, “I will show you how I did it.”
But even though they tell this to all the overweight people they know, the “fatties” will always ignore the advice — unless one factor is present. And this is the biggest secret to weight loss. If this factor is present, any overweight person can lose weight easily.
What is this secret? It is motivation.
What is motivation?
Motivation is the answer you give when someone says “Why do you want to lose weight?” Do you have a strong reason?
If you desperately want to lose weight before your upcoming wedding, that is a powerful motivator. If your doctor has told you to lose weight or you will be dead in 12 months, that is a powerful motivator too.
If you want to lose 10 lbs before your wedding, or you are an overweight actor who has landed a film role to play a skinnier person, you too have a powerful motivating factor.
Whatever your reason, it must be a strong motivation for you to lose weight. Without it, you are not yet ready to lose weight. It's as simple as that. That's why not everyone who goes to weight-loss clinics or tries hypnosis loses weight. They are too content with their life as it is. Motivation is missing.
Of course the motivation could simply be to lose weight so you will look better and find it easier to move around. Overweight adults often diet to lose weight to look more attractive or to get slimmer for their wedding, or to stop wrinkles. Overweight teens can feel shunned until they determine to lose weight. If your motivation is strong enough, you will find it much easier to lose weight.
“Think thin”
So, find a strong reason why you want to be thinner — you must be thinking more of the thinner, better looking, healthier, leaner, lovelier you than of how nice that cream doughnut looks. If you can imagine that cream doughnut sitting on your hips or tummy when you look in the mirror, it will help you decide whether you want to eat it and be about the size of a cream doughnut fatter, or ignore it and look a cream doughnut thinner.
So the first big secret to losing weight is motivation. If you have a powerful reason to lose weight, you will. It's as simple as that!
Got motivation? Then read on for two easy weight-loss plans that will work for the rest of your life. (There are other tips in throughout the blog that may also help desperate fatties)
One plan below lets you eat what you are already eating and slowly lose weight. This may be enough if you want to lose 10 lbs before you get married in 12 months time. The other shows how breaking up your meals better and choosing good foods can help you lose weight more quickly.
Another big secret:
Plan No.1: The “non-diet” diet
If you are overweight and find it difficult to stick to weight-loss programs, try this “non-diet” diet. We have never heard of a failure with this diet for those who genuinely make it part of their eating routine. It is natural, painless, and sensible.
The 10 per cent diet doesn't require a change in what you eat, just a slight change in how much you eat. It will help you steadily lose weight for as long as you like.
Avoid that last bite
The 10 per cent diet works in a similar way. It means you eat about 10 per cent less than you normally would. Take nine bites and leave the tenth. Cook nine spoonfuls instead of 10. Mentally divide your meal into 10 parts and give the tenth part to your dog (if one part looks bigger than the other nine, make sure the bigger one goes to the dog!)
It doesn't seem much, but after 10 days you will have eaten only nine days of your normal food intake. If you are getting married in 10 months' time, by the time your wedding arrives you will have eaten only nine months' supply of food and will have saved a whole month of food bills and will fit better into your wedding outfit. If you make sure you do even simple exercise (such as walking briskly or bike riding for 30 minutes) and cut down on foods loaded with fat or sugar, it may contribute another 10 per cent or more weight loss.
This easy way to lose weight makes you think before you eat. You don't cut down so much that you still feel hungry, yet you continue to eat what you eat now — if you want to. You can lose weight even more easily if you replace high-fat/high-sugar foods with low-fat/ low-sugar foods.
Simply buy less, cook less, and eat less. You will feel better while you save money and watch that excess weight slip off to reveal the real thinner, lovelier you!
Plan No.2:
The Eat More Meals Diet
To lose weight more quickly, you can follow the Eat More Meals Diet.
The Eat More Meals Diet changes your pattern of eating to give you healthier eating habits without leaving you hungry. It is designed to get you into the habit of eating for health instead of for pleasure.
You need to get out of your regular routine of having 3 big meals a day (with constant in-between snacks), or skipping meals to try to lose weight. Instead, plan 4 meals a day of better food that is filling enough to prevent you from wanting to snack.
It works like this. For the next 10 days, plan 4 meals a day made up from the following foods. Eat two or three of the items in each meal, but over the day try to get a variety — so you will be getting a good mixture of vitamins, fiber, protein, dairy, and nuts.
Salad or cooked vegetables
skinless chicken or chicken slices
skinless turkey slices
ham
fish
fruit
baked beans
cheese
milk
frozen yogurt
nuts.
Cross out anything from that list that you can't stand.
Drinks should include lots of water, but you can also have coffee and tea as long as you use an absolute minimum of sugar and honey as sweeteners — if you have to use them.
The idea is to get you through the day with healthy foods that stop you from feeling hungry. Leave at least two-and-a-half hours between each meal.
Example
Four meals (some are really snacks to fill you until the next meal):
1. Ham or tuna salad (lots of lettuce and tomato, plus maybe cucumber, celery, and onions), and a couple of handfuls of peanuts. 2. A pear, an orange, and a plum, with some cashews. 3. Turkey slices and cheese slices (as many as you need to feel satisfied). 4. Grilled, steamed or baked piece of fish (no batter or crumbs), plus a salad made of beans, lettuce, celery, tomatoes.
Try to get some nuts in at least two meals each day, with just one other item accompanying it (grapes, cottage cheese, salad, etc.). Vary some of the items you put in your garden salad or cooked vegetables so that each tastes a little different.
And get out of the habit of thinking you always need cereal for breakfast (or ham and eggs or sausages or whatever). Try a different breakfast, like a bowl of mixed vegetables and a frozen yogurt, or chicken and fresh fruit. Once or twice in the 10 days you could have a sandwich with one of the other items, or have a bowl of unsugared cereal.
Stagger your 4 meals across your day, but make sure you have the 4 meals, even if you don't eat much at one and eat more at another.
Weigh yourself early on the first morning, before you have anything to eat or drink, then again every three days, and again at the end of the 10 days. After 10 days, spend the next 2 or 3 days having something different (if you want to). You should now be getting an idea of what satisfies you and how much you need to keep going without feeling hungry.
You will need to impose a sensible limit on portions. You just need to feel satisfied, not full. Remember, to lose weight you have to eat for health, not for pleasure.
What is the best and easist way to lose weight and show a weight loss? You are about to learn two simple secrets that will guarantee easy weight loss.
The first big secret:
The most powerful factor in weight loss
Have you ever noticed this:
People who have shed a lot of weight through successful dieting and exercise always want to encourage everyone else to lose weight. “If you want to lose weight,” they say, “I will show you how I did it.”
But even though they tell this to all the overweight people they know, the “fatties” will always ignore the advice — unless one factor is present. And this is the biggest secret to weight loss. If this factor is present, any overweight person can lose weight easily.
What is this secret? It is motivation.
What is motivation?
Motivation is the answer you give when someone says “Why do you want to lose weight?” Do you have a strong reason?
If you desperately want to lose weight before your upcoming wedding, that is a powerful motivator. If your doctor has told you to lose weight or you will be dead in 12 months, that is a powerful motivator too.
If you want to lose 10 lbs before your wedding, or you are an overweight actor who has landed a film role to play a skinnier person, you too have a powerful motivating factor.
Whatever your reason, it must be a strong motivation for you to lose weight. Without it, you are not yet ready to lose weight. It's as simple as that. That's why not everyone who goes to weight-loss clinics or tries hypnosis loses weight. They are too content with their life as it is. Motivation is missing.
Of course the motivation could simply be to lose weight so you will look better and find it easier to move around. Overweight adults often diet to lose weight to look more attractive or to get slimmer for their wedding, or to stop wrinkles. Overweight teens can feel shunned until they determine to lose weight. If your motivation is strong enough, you will find it much easier to lose weight.
“Think thin”
So, find a strong reason why you want to be thinner — you must be thinking more of the thinner, better looking, healthier, leaner, lovelier you than of how nice that cream doughnut looks. If you can imagine that cream doughnut sitting on your hips or tummy when you look in the mirror, it will help you decide whether you want to eat it and be about the size of a cream doughnut fatter, or ignore it and look a cream doughnut thinner.
So the first big secret to losing weight is motivation. If you have a powerful reason to lose weight, you will. It's as simple as that!
Got motivation? Then read on for two easy weight-loss plans that will work for the rest of your life. (There are other tips in throughout the blog that may also help desperate fatties)
One plan below lets you eat what you are already eating and slowly lose weight. This may be enough if you want to lose 10 lbs before you get married in 12 months time. The other shows how breaking up your meals better and choosing good foods can help you lose weight more quickly.
Another big secret:
Plan No.1: The “non-diet” diet
If you are overweight and find it difficult to stick to weight-loss programs, try this “non-diet” diet. We have never heard of a failure with this diet for those who genuinely make it part of their eating routine. It is natural, painless, and sensible.
The 10 per cent diet doesn't require a change in what you eat, just a slight change in how much you eat. It will help you steadily lose weight for as long as you like.
Avoid that last bite
The 10 per cent diet works in a similar way. It means you eat about 10 per cent less than you normally would. Take nine bites and leave the tenth. Cook nine spoonfuls instead of 10. Mentally divide your meal into 10 parts and give the tenth part to your dog (if one part looks bigger than the other nine, make sure the bigger one goes to the dog!)
It doesn't seem much, but after 10 days you will have eaten only nine days of your normal food intake. If you are getting married in 10 months' time, by the time your wedding arrives you will have eaten only nine months' supply of food and will have saved a whole month of food bills and will fit better into your wedding outfit. If you make sure you do even simple exercise (such as walking briskly or bike riding for 30 minutes) and cut down on foods loaded with fat or sugar, it may contribute another 10 per cent or more weight loss.
This easy way to lose weight makes you think before you eat. You don't cut down so much that you still feel hungry, yet you continue to eat what you eat now — if you want to. You can lose weight even more easily if you replace high-fat/high-sugar foods with low-fat/ low-sugar foods.
Simply buy less, cook less, and eat less. You will feel better while you save money and watch that excess weight slip off to reveal the real thinner, lovelier you!
Plan No.2:
The Eat More Meals Diet
To lose weight more quickly, you can follow the Eat More Meals Diet.
The Eat More Meals Diet changes your pattern of eating to give you healthier eating habits without leaving you hungry. It is designed to get you into the habit of eating for health instead of for pleasure.
You need to get out of your regular routine of having 3 big meals a day (with constant in-between snacks), or skipping meals to try to lose weight. Instead, plan 4 meals a day of better food that is filling enough to prevent you from wanting to snack.
It works like this. For the next 10 days, plan 4 meals a day made up from the following foods. Eat two or three of the items in each meal, but over the day try to get a variety — so you will be getting a good mixture of vitamins, fiber, protein, dairy, and nuts.
Salad or cooked vegetables
skinless chicken or chicken slices
skinless turkey slices
ham
fish
fruit
baked beans
cheese
milk
frozen yogurt
nuts.
Cross out anything from that list that you can't stand.
Drinks should include lots of water, but you can also have coffee and tea as long as you use an absolute minimum of sugar and honey as sweeteners — if you have to use them.
The idea is to get you through the day with healthy foods that stop you from feeling hungry. Leave at least two-and-a-half hours between each meal.
Example
Four meals (some are really snacks to fill you until the next meal):
1. Ham or tuna salad (lots of lettuce and tomato, plus maybe cucumber, celery, and onions), and a couple of handfuls of peanuts. 2. A pear, an orange, and a plum, with some cashews. 3. Turkey slices and cheese slices (as many as you need to feel satisfied). 4. Grilled, steamed or baked piece of fish (no batter or crumbs), plus a salad made of beans, lettuce, celery, tomatoes.
Try to get some nuts in at least two meals each day, with just one other item accompanying it (grapes, cottage cheese, salad, etc.). Vary some of the items you put in your garden salad or cooked vegetables so that each tastes a little different.
And get out of the habit of thinking you always need cereal for breakfast (or ham and eggs or sausages or whatever). Try a different breakfast, like a bowl of mixed vegetables and a frozen yogurt, or chicken and fresh fruit. Once or twice in the 10 days you could have a sandwich with one of the other items, or have a bowl of unsugared cereal.
Stagger your 4 meals across your day, but make sure you have the 4 meals, even if you don't eat much at one and eat more at another.
Weigh yourself early on the first morning, before you have anything to eat or drink, then again every three days, and again at the end of the 10 days. After 10 days, spend the next 2 or 3 days having something different (if you want to). You should now be getting an idea of what satisfies you and how much you need to keep going without feeling hungry.
You will need to impose a sensible limit on portions. You just need to feel satisfied, not full. Remember, to lose weight you have to eat for health, not for pleasure.
Monday, October 4, 2010
shake receipe
I've had several readers ask me for smoothie and/or protein shake
recipes that taste good and meet all of the criteria that I laid
out in previous emails. Because I consider you all my good
friends, I'll give you my super secret recipe for a great tasting
chocolate peanut butter shake! These shakes are a great way to get
that critical protein and carry you over in the afternoon!
If you don't have one by now, get yourself a high-quality blender.
And my favorite place to get the protein powders listed below is
Netrition.com. I've been using them for years - their service is
unbeatable, they are extremely quick to ship, and their prices are
some of the best on the Internet.
Ok - here it is:
2 scoops chocolate whey protein - my recommendation is Nature's Best Isopure Low Carb Chocolate
2T of natural peanut butter - NOT the regular peanut butter that has added sugar - try the Smuckers smooth or chunky
2T of Jello Fat Free/Sugar Free Instant Chocolate Pudding
1T of unsweetened cocoa powder - lots of good antioxidants in cocoa
Ice
50 grams of protein, 16 grams of healthy fats, and minimal carbs -
and tastes pretty darn good!
Be creative - for example, you can throw in a small banana if your
daily intake allows it or use skim milk or nonfat dry milk instead
of water. Just make sure you take into account everything you are
putting in when you are figuring out your daily intake.
Chocolate not your thing? How about a Root Beer Float?!
1 can Diet Root Beer - I like Barq's the best
2T of heavy cream - this is OK for your diet, trust me! Just don't drink it by the gallon!
2 scoops vanilla whey protein - my recommendation is Nature's Best Isopure No Carb Vanilla
Ice
Great way to get 50 grams of protein in you with about 10 grams of
fat and no carbs!
recipes that taste good and meet all of the criteria that I laid
out in previous emails. Because I consider you all my good
friends, I'll give you my super secret recipe for a great tasting
chocolate peanut butter shake! These shakes are a great way to get
that critical protein and carry you over in the afternoon!
If you don't have one by now, get yourself a high-quality blender.
And my favorite place to get the protein powders listed below is
Netrition.com. I've been using them for years - their service is
unbeatable, they are extremely quick to ship, and their prices are
some of the best on the Internet.
Ok - here it is:
2 scoops chocolate whey protein - my recommendation is Nature's Best Isopure Low Carb Chocolate
2T of natural peanut butter - NOT the regular peanut butter that has added sugar - try the Smuckers smooth or chunky
2T of Jello Fat Free/Sugar Free Instant Chocolate Pudding
1T of unsweetened cocoa powder - lots of good antioxidants in cocoa
Ice
50 grams of protein, 16 grams of healthy fats, and minimal carbs -
and tastes pretty darn good!
Be creative - for example, you can throw in a small banana if your
daily intake allows it or use skim milk or nonfat dry milk instead
of water. Just make sure you take into account everything you are
putting in when you are figuring out your daily intake.
Chocolate not your thing? How about a Root Beer Float?!
1 can Diet Root Beer - I like Barq's the best
2T of heavy cream - this is OK for your diet, trust me! Just don't drink it by the gallon!
2 scoops vanilla whey protein - my recommendation is Nature's Best Isopure No Carb Vanilla
Ice
Great way to get 50 grams of protein in you with about 10 grams of
fat and no carbs!
Friday, October 1, 2010
Are you tough enough? The Extreme Kettlebell Cardio Workout
The following will rip you through a blistering set of ball-buster kettlebell drills designed to raise the bar on your athletic potential—then leap over it.
This pounding Extreme Kettlebell workout will give even the most seasoned athlete fresh legs—and the inspiration to take his game to the next level.
Lesser mortals: simply use lighter bells to start with, until you are ready to join the serious ranks of the super-conditioned.
Become a well-oiled, unstoppable machine and discover what toughness is really all about, with The Extreme Kettlebell Cardio Workout.
Here's a breakdown of what you need to do:
The Manmaker
Bang off with a series of challenging, hi-octane drills: 10 thrusters/side, 10 clean and presses/side, then 10 OH squats/side, 10 windmills/side, and finally 10 swings or snatches/side.
The Upper Body Blast
Continue with a blistering series of upper body oriented exercises strung together in push-pull fashion in order to prevent over-emphasizing one particular movement pattern and to avoid burning out too early. One side of the body, preferably the non-dominant side, is worked first, then the other. This places deliberate and unforgiving stress on the respiratory muscles. The exercises include, in order, windmills, push presses, cleans, clean and presses, rowing, pushups, upright rowing, then finally the hot potato drill.
The Leg Burner
You ain't kidding! If you're not ready for this you could feel like you'd sucked on gasoline then thrust a burning torch down your throat. Could be called the lung burner as well because of the intensity of this series. Just be prepared… 10 overhead sq/side, 10 squat kicks/side, 10 overhead lunges/side, 10 tactical lunges/side, 10 swings/side, and finally 20 bodyweight squats.
The Swing Workout
Still standing? Then pound out a series of swing variations interspersed with the hot potato drill to allow the hip and thigh muscles to recover slightly, while keeping the heart rate high and working the core in a different way. The swing variations include one handed swings, high pulls, clean and presses, cleans, then back to standard swings. When I did this every cell in my body screamed for relief…
The Slingshot
But wait, there's more savagery to be enjoyed: between the legs pass variation of the Slingshot is performed between sets of 2 handed drills including squats, overhead push presses, tactical lunges, thrusters. That'll teach you!
The Turkish Getup
A "nice" way to finish off. 5 sets per side consisting of 2 getups, 2 overhead squats, 2 windmills, then 10 swings (2 handed) before switching sides and repeating the sequence. A good focus training as it is difficult to breathe, concentrate on form, and keep pushing through the fatigue at this stage of the training session. Also a dynamite routine done on its own.
Core Workout/Cooldown
Administer the final smacks to your battered body with this highly demanding routine cunningly crafted to scorch the pre-fatigued core muscles as well as hammer the last remnants of your cardiovascular system. This workout is unorthodox in the sense that the reps are high relative to what would be recommended for pure strength purposes. Live with it!
Do you like the psycho-satisfaction of murdering your abs? Is that what you get off on? Do you feel that you haven't really worked out unless your abs are contorting in pain? Then here's the perfect Killer drills for you, you devious twisted person…
The evil drills span from situps with the bell, crunchs, lateral leg raises, floor wipers, Russian twists, partial get-ups for the obliques, frontal leg raises, followed by a brief stretching session, to bring you back from hell…
If you feel you're not yet man enough to follow along for the entire Extreme Kettlebell Workout in one shot, then I have some advice for you:
I designed the routines to be as different as possible from one another so if a person wanted, they could do one routine a day and have worked their entire body by the end of the week. I also wanted it to be possible to do the entire workout in one session by carefully distributing the load so a person would not have to quit because a particular bodypart was too fatigued to continue.
The only reason a person should be unable to complete the whole hour would be more due to a low lactate threshold and/ or difficulty tolerating the pain associated with prolonged oxygen debt. I made the rep counts all to 10 so a person could start out doing say 5 reps of each exercise in a routine, then progress up to 10 as their fitness improves. Also, some people I have talked to said they like to alternate between a heavier and lighter bell depending on their goals for that day."
Have at it—and let us hear about your results!
This pounding Extreme Kettlebell workout will give even the most seasoned athlete fresh legs—and the inspiration to take his game to the next level.
Lesser mortals: simply use lighter bells to start with, until you are ready to join the serious ranks of the super-conditioned.
Become a well-oiled, unstoppable machine and discover what toughness is really all about, with The Extreme Kettlebell Cardio Workout.
Here's a breakdown of what you need to do:
The Manmaker
Bang off with a series of challenging, hi-octane drills: 10 thrusters/side, 10 clean and presses/side, then 10 OH squats/side, 10 windmills/side, and finally 10 swings or snatches/side.
The Upper Body Blast
Continue with a blistering series of upper body oriented exercises strung together in push-pull fashion in order to prevent over-emphasizing one particular movement pattern and to avoid burning out too early. One side of the body, preferably the non-dominant side, is worked first, then the other. This places deliberate and unforgiving stress on the respiratory muscles. The exercises include, in order, windmills, push presses, cleans, clean and presses, rowing, pushups, upright rowing, then finally the hot potato drill.
The Leg Burner
You ain't kidding! If you're not ready for this you could feel like you'd sucked on gasoline then thrust a burning torch down your throat. Could be called the lung burner as well because of the intensity of this series. Just be prepared… 10 overhead sq/side, 10 squat kicks/side, 10 overhead lunges/side, 10 tactical lunges/side, 10 swings/side, and finally 20 bodyweight squats.
The Swing Workout
Still standing? Then pound out a series of swing variations interspersed with the hot potato drill to allow the hip and thigh muscles to recover slightly, while keeping the heart rate high and working the core in a different way. The swing variations include one handed swings, high pulls, clean and presses, cleans, then back to standard swings. When I did this every cell in my body screamed for relief…
The Slingshot
But wait, there's more savagery to be enjoyed: between the legs pass variation of the Slingshot is performed between sets of 2 handed drills including squats, overhead push presses, tactical lunges, thrusters. That'll teach you!
The Turkish Getup
A "nice" way to finish off. 5 sets per side consisting of 2 getups, 2 overhead squats, 2 windmills, then 10 swings (2 handed) before switching sides and repeating the sequence. A good focus training as it is difficult to breathe, concentrate on form, and keep pushing through the fatigue at this stage of the training session. Also a dynamite routine done on its own.
Core Workout/Cooldown
Administer the final smacks to your battered body with this highly demanding routine cunningly crafted to scorch the pre-fatigued core muscles as well as hammer the last remnants of your cardiovascular system. This workout is unorthodox in the sense that the reps are high relative to what would be recommended for pure strength purposes. Live with it!
Do you like the psycho-satisfaction of murdering your abs? Is that what you get off on? Do you feel that you haven't really worked out unless your abs are contorting in pain? Then here's the perfect Killer drills for you, you devious twisted person…
The evil drills span from situps with the bell, crunchs, lateral leg raises, floor wipers, Russian twists, partial get-ups for the obliques, frontal leg raises, followed by a brief stretching session, to bring you back from hell…
If you feel you're not yet man enough to follow along for the entire Extreme Kettlebell Workout in one shot, then I have some advice for you:
I designed the routines to be as different as possible from one another so if a person wanted, they could do one routine a day and have worked their entire body by the end of the week. I also wanted it to be possible to do the entire workout in one session by carefully distributing the load so a person would not have to quit because a particular bodypart was too fatigued to continue.
The only reason a person should be unable to complete the whole hour would be more due to a low lactate threshold and/ or difficulty tolerating the pain associated with prolonged oxygen debt. I made the rep counts all to 10 so a person could start out doing say 5 reps of each exercise in a routine, then progress up to 10 as their fitness improves. Also, some people I have talked to said they like to alternate between a heavier and lighter bell depending on their goals for that day."
Have at it—and let us hear about your results!
Mini Meal Diet
The six mini meal a day diet plan has been a proven successful fast and healthy way to lose weight. As a matter of fact it is a great change of lifestyle plan as well.
Dieting doesn't mean you have to die while you at it. Dieting doesn't have to make you feel sluggish and starving all the time either. I have found this to be a workable plan
Instead of three tasteless low-fat meals where you engorge on green beans just to feel full and then discover you only lost 1 pound; try six tasty small meals that keep you feeling full and build your metabolism for fast weight loss 5-10 in a week.
The secret is your are fueling your metabolism where it has to work continuously while burning out excess fat.
Here are a few of my menu choices that you can try or inspire you to create your own.
MENU # 1
Breakfast: 1 egg, 1 piece of high fiber toast ( can spray with fat-free butter spray),1 cup of skim milk.
Mid-morning Snack: 1 apple sliced with 1 TBS of peanut butter spread on slices. Drink a large glass of water or Splenda tea.
Lunch: Tuna Salad sandwich ( made with fat-free mayo or miracle whip),1 small bag of Baked Lays and a small dish of sugar-free jello for dessert.
Mid-Day Snack: 1 orange or 1 protein bar
Supper:1 Marinated broiled or grilled chicken breast, steamed veggies, side salad sprinkled with cheese and low-fat dressing. Dessert: 1 cup of lite vanilla ice-cream.
Evening Snack: 4 crackers with thin slices of cheddar cheese
Drink lots of water and splenda tea throughout the day and exercise!
________________________________________________________
MENU # 2
Breakfast: 1 ruby red grape fruit , 1 1/2 cups of low calorie cerial and fat-free milk
Mid-morning snack : 2 slices of cheddar cheese
Lunch: 1 chicken with steamed broccoli. Dessert : 1 cup of sugar-free fat-free pudding.
Mid-day snack: 1 banana and 2 low-fat cookies
Supper: Simmered Turkey Gourmet Sandwich ( Take deli turkey and simmer it in Swiss cheese, then add lettuce, tomato, onions ect., put it on toasted bread; very scrumptious). Dessert: Grapes ( You can sprinkle with light Splenda for sweetness).
Evening Snack: 1 cup of fat-free yogurt
Drink lots of water, splenda tea and exercise!
___________________________________________________________
Menu #3
Breakfast: 1 cup of lite vanilla yogurt,1 cup of grapes. Sprinkle granola or Kashi cereal on top.
Mid- morning snack: 1 orange
Lunch: salad with grilled chicken, chopped bananas and jello with fat-free whip topping on top.
Mid-Day snack: 6 baby carrots dipped in low-fat ranch
Supper: Grilled Chicken salad with cheddar cheese and low-fat dressing. Dessert: Low-fat brownie
Evening Snack: 5 pretzel sticks, 1 cup of skim milk
Drink lots of water and splenda tea and exercise!
____________________________________________________________
What is great about this diet is you don't have to feel hungry, you can also interchange a few of these selections, but be careful I tried to balance out the more fattening foods with proteins and veggies.
Dieting doesn't mean you have to die while you at it. Dieting doesn't have to make you feel sluggish and starving all the time either. I have found this to be a workable plan
Instead of three tasteless low-fat meals where you engorge on green beans just to feel full and then discover you only lost 1 pound; try six tasty small meals that keep you feeling full and build your metabolism for fast weight loss 5-10 in a week.
The secret is your are fueling your metabolism where it has to work continuously while burning out excess fat.
Here are a few of my menu choices that you can try or inspire you to create your own.
MENU # 1
Breakfast: 1 egg, 1 piece of high fiber toast ( can spray with fat-free butter spray),1 cup of skim milk.
Mid-morning Snack: 1 apple sliced with 1 TBS of peanut butter spread on slices. Drink a large glass of water or Splenda tea.
Lunch: Tuna Salad sandwich ( made with fat-free mayo or miracle whip),1 small bag of Baked Lays and a small dish of sugar-free jello for dessert.
Mid-Day Snack: 1 orange or 1 protein bar
Supper:1 Marinated broiled or grilled chicken breast, steamed veggies, side salad sprinkled with cheese and low-fat dressing. Dessert: 1 cup of lite vanilla ice-cream.
Evening Snack: 4 crackers with thin slices of cheddar cheese
Drink lots of water and splenda tea throughout the day and exercise!
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MENU # 2
Breakfast: 1 ruby red grape fruit , 1 1/2 cups of low calorie cerial and fat-free milk
Mid-morning snack : 2 slices of cheddar cheese
Lunch: 1 chicken with steamed broccoli. Dessert : 1 cup of sugar-free fat-free pudding.
Mid-day snack: 1 banana and 2 low-fat cookies
Supper: Simmered Turkey Gourmet Sandwich ( Take deli turkey and simmer it in Swiss cheese, then add lettuce, tomato, onions ect., put it on toasted bread; very scrumptious). Dessert: Grapes ( You can sprinkle with light Splenda for sweetness).
Evening Snack: 1 cup of fat-free yogurt
Drink lots of water, splenda tea and exercise!
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Menu #3
Breakfast: 1 cup of lite vanilla yogurt,1 cup of grapes. Sprinkle granola or Kashi cereal on top.
Mid- morning snack: 1 orange
Lunch: salad with grilled chicken, chopped bananas and jello with fat-free whip topping on top.
Mid-Day snack: 6 baby carrots dipped in low-fat ranch
Supper: Grilled Chicken salad with cheddar cheese and low-fat dressing. Dessert: Low-fat brownie
Evening Snack: 5 pretzel sticks, 1 cup of skim milk
Drink lots of water and splenda tea and exercise!
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What is great about this diet is you don't have to feel hungry, you can also interchange a few of these selections, but be careful I tried to balance out the more fattening foods with proteins and veggies.
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