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Success Journal, Issue #219

7-day Eating Plan for Fat Loss
I just don't know what to eat! That is the cry I hear most often from the people I work with. My reply to that cry is here. This eating plan is designed to get you in shape ASAP. Of course you still need to workout to get any significant results and to shape your body. But you know that.

Here is the plan:
Your muscles are mostcapable of using carbohydrate for fuel during and immediately after exercise. It is during this time period that most of the fruit, breads, and pastas should be consumed.

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To maximize fat loss limit starchy carbohydrate intake except during or after your workout. Rememberthis is just a guide. Follow your feelings. If you still feel hungry after eating one the meals listed, have a bit more. Conversely, if you feel satisfied after just a bite or two, stop eating. If you plan on eating home most of the time plan your food intake on Sunday. Do your shopping for the week and do prep work on foods that will not spoil. I realize that most people are not interested inspending much time cooking or don't have any time to cook. For that reason most of these meals are of the quick and easy variety and do not require a large time investment on your part. Remember, research has proven conclusively that people who journal their food intake are able to release fat and keep it off more readily than those who do not. It does not take much effort to do this either. Just keep ageneral list of what you eat in a spiral bound notebook. It will keep you on track. For example, if you have a small bowl of Cheerios - just write in the notebook ‘small bowl Cheerios’. You do NOT need to weigh anything or specify how many ounces are consumed. Also remember that if you splurge a bit and have something that falls outside of the guidelines presented here you're still on course.There is always some wiggle room in this plan. The key word is 'some'. On this plan 'some' means about once a week you can veer away from these guidelines.

If you're eating 5-6 small meals a day as I recommend, then this means about 3 or 4 of those meals can be 'wiggle' meals. I recommend having an entire day set aside however. The same day that you do not exercise at all should be the day whereyou put your wiggle meals into your plan. On the other hand, if you're so into the plan that you do not feel the need to have wiggle meals, then by all means keep with it. More power to YOU!

One Week Food Shopping List
mixed beans olives pineapple mixed nuts whole flaxseed green tea PRODUCE spinach oranges apples strawberries banana tomatoes onions cucumber asparagus broccoli avocadosREFRIGERATED feta cheese egg whites (Egg Beaters) 3 dozen omega-3 eggs

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low-fat cottage cheese fat-free cheese, sliced shredded cheese lactose-free plain yogurt Smart Balance spread MEAT salmon fillet sea bass extra-lean (96%) ground beef turkey ham skinless chicken breastCONDIMENTS, OIL, SPICE, MISC. Pro Grade Shakes Fish-oil Flax seed oil Multi-vitamin Browse the spices of your supermarket and pick out some that look delicious. The Meal Plan DAY 1: MONDAY MEAL 1: Spinach omelet, orange, 1 tsp flax seed oil, green tea MEAL 2: Pro Grade Shake or 1/2 green apple and stick mozzarella cheese MEAL 3: Chicken breast with salad and 1 tsp flax seed oil MEAL 4: Pro Grade Shake orcup of mixed berries with fat free whipped cream MEAL 5: Salmon filet, asian mixed vegetables, 1 tsp flax seed oil, green tea DAY 2: TUESDAY

MEAL 1: Mexican omelet w salsa, avocado, 1 tsp flax seed oil, green tea MEAL 2: Pro Grade shake or 1/2 slice of wheat free bread with non fat cheese MEAL 3: Mixed bean salad leftover chicken breast meat MEAL 4: Pro Grade shake or very small chicken soft...
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