I was just recently asked which is better running on the Treadmill or Running on the track? And if I can't get to a treadmill what should I do if my neighborhood is hilly and doesn't have any straight aways?
Well to answer the first question which is better Treadmill or Track? I would say it depends on your goals. Participates of the First Responder TRX program or trying to improve both their performance and appearance. If the goal is appearance alone it doesn't really matter which one you choose because both running on the treadmill and running outdoors will help shed unwanted pounds. Running on the treadmill however typically helps more people expand more calories. This is due to the fact once you set the speed on the treadmill even when you get tired it remains the same. When your outdoors and running if you get tired you slow down and may not push yourself which would lead to not expending as much energy or calories as on the treadmill. So for aesthetics (appearance) I would typically recommend you spend more time on the treadmill.
Performance on the other hand is work specific. SAID - specific Adaptations to imposed demands. What the hell does that mean Joey? In plain English It means if you want to improve your run time on the track you have to run on the track. Running on the treadmill although beneficially will not help you nearly as much in chasing the bad guys as running on the track. At the end of the day the treadmill is propelled by electricity and you running outdoors on the other hand is propelled by your heart and soul (your desire to want to get the job done!).
The second question on should I run outdoors if I live in a hilly area with no straight aways? Well we have 2 options. 1st option measure 1/4 mile and hill no hill give your best effort and you will still improve on your 1/4 mile sprints. As far as for your other interval training the hills will actually make the sprints more interesting. It will be just like adding extra resistance.
Option 2 all of you have a copy of the DVD which has a total body fitness circuit workout on it. In a crunch when you cant get to a treadmill or track by all means perform one of these circuits as fast as possible with good technique. Guaranteed to keep your heart rate up! No one says cardio or aerobic training has to always be on a piece of equipment :)
Sunday, March 23, 2008
Wednesday, March 19, 2008
What's a Carbohydrate?
Ok I am thinking I need to clear this up because I don't claim to be sharpest tool in the shed so I often assume everyone knows majority of the things I know. So I apologize for not giving out more information on the breakdowns on carbohydrates, proteins, and fats.
We will keep this simple and in plain English. Proteins are the building blocks of your muscles composed primary of various amino acids. Carbohydrates are your sugars which is a fuel source for your bodies energy needs. Fats believe or not also provide fuel by assist the body in various process that keep everything running smoothly.
Im sure you don't really care about the technical stuff and really just want to get down to it. So here is a list of proteins and carbohydrates.
Proteins - chicken, turkey, lean ground beef, eggs, lean sirloin, fish, salmon, tuna, sword fish, cod, lobster, shrimp, protein powders, etc.
Carbohydrates is broken down into 2 groups fibrous and starchy. Fibrous you can eat like your life depended on it and starchy like a welcome visitor but still a visitor and doesn't stay with you every day.
Starchy carbs - whole wheat bread, whole wheat pasta, potato white, sweet potato, oatmeal, cream of rice, cream of wheat, brown rice, whole wheat pita bread, black eye peas, lentils, yams, quinoa, corn, tomato*, carrots*, etc.
Fibrous carbs - asparagus, lettuce, spinach, broccoli, cauliflower, cucumbers, green beans, kale, mushrooms, onion, green peppers, red peppers, etc.
Fats - olive oil, canola oil, sunflower oil, flaxseed oil, udo's essential oil, etc.
Dairy - cottage cheese and yogurt fall under protein but also contain carbohydrates. They can be used sparingly on the program. I don't support them full to lose bodyfat because many people are allergic to dairy and one of the allergic reactions is weight gain.
Fruit can be eaten with your salads however never ever alone and always with protein within a meal to control the rise of blood sugars and the release of insulin.
*Note that a few of the starchy carbs are actually fibrous carbs. They were listed with the starchy carbs because of the way they respond in the body.
Now you have examples of each food item.
Remember never eat CARBS by themselves *** There is no such thing as breakfast foods you can eat any food you want at any time. When I compete I often start the day off with a steak and potatoes believe it or not. Drink water with every meal.
Here are some meal examples:
Salmon (broiled)
Large salad (spinach, cucumbers, tomatoes)
Sweet potato
Egg white omelet (spinach, peppers, and 1 slice of cheese)
oatmeal w 1/2 an apple
TRX - special
Chicken breast
brown rice
Green beans
Oatmeal (1 serving)
with 1 scoop muscle provider
1/2 apple
1/4 cup of slice almonds
Ultrasize shake
5large frozen strawberries
1-2 tablespoons of almond butter
I hope this helps. You may put any combinations of foods you like together as long as the meal contains proteins, carbs, and fats. Selecting carbohydrates. You may have starchy at the beginning of the day for your first meal and right after you train/workout. All the other meals you should limit them to very little or not at all of you want to see the most weight/fat loss. Fibrous needs to be eaten at every meal. They are like magic so eat lots of these guys.
We will keep this simple and in plain English. Proteins are the building blocks of your muscles composed primary of various amino acids. Carbohydrates are your sugars which is a fuel source for your bodies energy needs. Fats believe or not also provide fuel by assist the body in various process that keep everything running smoothly.
Im sure you don't really care about the technical stuff and really just want to get down to it. So here is a list of proteins and carbohydrates.
Proteins - chicken, turkey, lean ground beef, eggs, lean sirloin, fish, salmon, tuna, sword fish, cod, lobster, shrimp, protein powders, etc.
Carbohydrates is broken down into 2 groups fibrous and starchy. Fibrous you can eat like your life depended on it and starchy like a welcome visitor but still a visitor and doesn't stay with you every day.
Starchy carbs - whole wheat bread, whole wheat pasta, potato white, sweet potato, oatmeal, cream of rice, cream of wheat, brown rice, whole wheat pita bread, black eye peas, lentils, yams, quinoa, corn, tomato*, carrots*, etc.
Fibrous carbs - asparagus, lettuce, spinach, broccoli, cauliflower, cucumbers, green beans, kale, mushrooms, onion, green peppers, red peppers, etc.
Fats - olive oil, canola oil, sunflower oil, flaxseed oil, udo's essential oil, etc.
Dairy - cottage cheese and yogurt fall under protein but also contain carbohydrates. They can be used sparingly on the program. I don't support them full to lose bodyfat because many people are allergic to dairy and one of the allergic reactions is weight gain.
Fruit can be eaten with your salads however never ever alone and always with protein within a meal to control the rise of blood sugars and the release of insulin.
*Note that a few of the starchy carbs are actually fibrous carbs. They were listed with the starchy carbs because of the way they respond in the body.
Now you have examples of each food item.
Remember never eat CARBS by themselves *** There is no such thing as breakfast foods you can eat any food you want at any time. When I compete I often start the day off with a steak and potatoes believe it or not. Drink water with every meal.
Here are some meal examples:
Salmon (broiled)
Large salad (spinach, cucumbers, tomatoes)
Sweet potato
Egg white omelet (spinach, peppers, and 1 slice of cheese)
oatmeal w 1/2 an apple
TRX - special
Chicken breast
brown rice
Green beans
Oatmeal (1 serving)
with 1 scoop muscle provider
1/2 apple
1/4 cup of slice almonds
Ultrasize shake
5large frozen strawberries
1-2 tablespoons of almond butter
I hope this helps. You may put any combinations of foods you like together as long as the meal contains proteins, carbs, and fats. Selecting carbohydrates. You may have starchy at the beginning of the day for your first meal and right after you train/workout. All the other meals you should limit them to very little or not at all of you want to see the most weight/fat loss. Fibrous needs to be eaten at every meal. They are like magic so eat lots of these guys.
Tuesday, March 18, 2008
Recovery, the Training Effect, and Working Fat Off
These are topics It seems I talk about every day. It seems that our patience for reaching our goals just don't exist. We all do it in one form or another. We set our sights on something and we want it yesterday. Changing your body is no different. I know clients that will eat one meal per day, go through 3 hour workouts, workout 7 days per week, workout 2 times per day, all in hopes of getting in better shape or better looking faster. Does all this work?
Think about it? Go to your gym the local 24hour shitness or Club Thug and what I want you to do is make not of the people on the cardio machines. Do this for 1 month I will beat you a paycheck you will see the same people at the same times almost every single day religiously doing cardio. Why is that? Because they believe that more is better so they will do cardio every single day in hopes of getting the body that they want. If you really and truly could work off Fat by simpling working hard then there would be no need for diets, eating healthy or any of that other crap trainers try to sell you. Just work hard and the fat will go away right? Right! Hell no! Your body just doesn't work like that. Think about our ancestor the caveman. They went a long time without food so to survive our bodies adapted and held on to fat to preserve life. Just like the caveman ran from dinosaurs and went without food today not a whole lot has changed. We run on the treadmill all day and eat very little in hope of losing fat. Your body will do the same thing it did hundreds of years ago and go into survival mode.
Losing fat is simple not easy. You have to eat smart, follow a strength training program to build and maintain muscles along with an aerobic program to burn fat. After all 3 come together you have to recover from the workouts. That's it not one more than the other. Think big picture.
Recovery - Folks you just have to take days off. Following an exercise program that includes strength training, cardio and sensible eating will only if you recover from the workout. I hear people saying all of the time I want to do extra workouts to maintain or speed up my progress. This will slow you down faster one the Treetards climbing up a tree before the beat 3 officer can get there. This is one of the most important things I can tell you. You don't make progress from working out really hard. You heard me. The progress or improvement comes when you recover from the workout and this is known as the training effect. That's when all the good stuff happens (build muscle, burn fat, running faster, etc...) How do you recover? Eat all of your meals, rest on your days off, leave the workout feeling like you worked really hard but could have did a little more if you had too.
Simple no recovery no progress period. So kick some ass on the days that you train but be sure to make wise decisions on your off days. I didn't say to become a total couch potato. You can play golf, basketball, a fun jog with a free, etc... keep it very very low key.
Think about it? Go to your gym the local 24hour shitness or Club Thug and what I want you to do is make not of the people on the cardio machines. Do this for 1 month I will beat you a paycheck you will see the same people at the same times almost every single day religiously doing cardio. Why is that? Because they believe that more is better so they will do cardio every single day in hopes of getting the body that they want. If you really and truly could work off Fat by simpling working hard then there would be no need for diets, eating healthy or any of that other crap trainers try to sell you. Just work hard and the fat will go away right? Right! Hell no! Your body just doesn't work like that. Think about our ancestor the caveman. They went a long time without food so to survive our bodies adapted and held on to fat to preserve life. Just like the caveman ran from dinosaurs and went without food today not a whole lot has changed. We run on the treadmill all day and eat very little in hope of losing fat. Your body will do the same thing it did hundreds of years ago and go into survival mode.
Losing fat is simple not easy. You have to eat smart, follow a strength training program to build and maintain muscles along with an aerobic program to burn fat. After all 3 come together you have to recover from the workouts. That's it not one more than the other. Think big picture.
Recovery - Folks you just have to take days off. Following an exercise program that includes strength training, cardio and sensible eating will only if you recover from the workout. I hear people saying all of the time I want to do extra workouts to maintain or speed up my progress. This will slow you down faster one the Treetards climbing up a tree before the beat 3 officer can get there. This is one of the most important things I can tell you. You don't make progress from working out really hard. You heard me. The progress or improvement comes when you recover from the workout and this is known as the training effect. That's when all the good stuff happens (build muscle, burn fat, running faster, etc...) How do you recover? Eat all of your meals, rest on your days off, leave the workout feeling like you worked really hard but could have did a little more if you had too.
Simple no recovery no progress period. So kick some ass on the days that you train but be sure to make wise decisions on your off days. I didn't say to become a total couch potato. You can play golf, basketball, a fun jog with a free, etc... keep it very very low key.
Monday, March 17, 2008
Training and Nutrition Log Sheets
Any one who has every tried to reach a goal knows how hard it is to accomplish something you set your sights on. One thing I cant say is enough is if you "Fail to plan! You Plan to Fail!" Your wondering what the hell does this have to do with log sheets well hang with me for a little while and you will see.
Each day you workout if you log what you did how you felt and the foods that you ate it becomes a personal health recording. What do I mean lets say every Mondays workout your really tired and drained no matter how much rest you get the day before. On the other hand each Thursday you have super human strength for your workout. We looked at your log sheets and the Sunday before every Mondays workout you ate 2 cheat meals which caused you to feel tired and drained because your body doesn't want the crap you ate and it affected each Mondays workout. On Mon - Wed you ate like a champ with minimal cheat foods so it would make sense it took your body almost 3 days to adjust and get rid of the sugar. When the sugar is finally out of your system your super strong.
How would you know any of this if you did not keep a training/nutrition log sheet. You just wouldn't and think Mondays were just bad for you. By keeping this information you can plan better know that Mondays workout is affected by Sundays Cheat meals you could possibly plan your cheat meals on other days or maybe not schedule your hardest workouts right after having a cheat meal.
Keeping a journal of all your training and nutrition will teach you how your body works. There is no better tool out there and its the best price FREE!
Each day you workout if you log what you did how you felt and the foods that you ate it becomes a personal health recording. What do I mean lets say every Mondays workout your really tired and drained no matter how much rest you get the day before. On the other hand each Thursday you have super human strength for your workout. We looked at your log sheets and the Sunday before every Mondays workout you ate 2 cheat meals which caused you to feel tired and drained because your body doesn't want the crap you ate and it affected each Mondays workout. On Mon - Wed you ate like a champ with minimal cheat foods so it would make sense it took your body almost 3 days to adjust and get rid of the sugar. When the sugar is finally out of your system your super strong.
How would you know any of this if you did not keep a training/nutrition log sheet. You just wouldn't and think Mondays were just bad for you. By keeping this information you can plan better know that Mondays workout is affected by Sundays Cheat meals you could possibly plan your cheat meals on other days or maybe not schedule your hardest workouts right after having a cheat meal.
Keeping a journal of all your training and nutrition will teach you how your body works. There is no better tool out there and its the best price FREE!
Sugar and Water
After many years of training bodybuilders for competitions I began to take for granted many of the things we automatically knew about getting "Ripped" for a show. Lets start with water. Your body is 60-70% water by volume which means most of your body is made up of water so it would make sense that you should drink plenty of water each day.
Reasons to drink water - 1 water and blood is the carrier for all of the nutrients you ingest on a daily basis. So if your taking supplements and good healthy foods in hopes of it helping your muscles grow/recover if your not drinking enough water your slowing down that process. Often times when you don't drink enough water you become partially dehydrated. During your dehydrated state the body sends of signals that makes you feel like you are hungry when in fact your actually thirsty. Drinking enough water on a daily basis will help with keeping you from over eating.
People who are over weight and have not routinely drank enough water will notice after they begin drinking water regularly they lose weight. I can't say enough about how important it is for you to drink at least 1 gallon of water per day not counting the water you drink when you workout.
Sugar - hmm lots of bad stuff to say about this! Sugar is not your free if your trying to lose Bodyfat. You may still lose weight how ever bodyfat and weight are the same thing. When you eat sugar, sweets, something high in carbohydrates (fruit, candy, soda, cake, ice cream, etc...) they float around in the bloodstream and your body perceives the sugar in the bloodstream as high blood sugar.
The body in turn releases the hormone insulin which is a storage hormone. Insulin will remove the sugars from the bloodstream and store it in the muscles and liver as glycogen, fuels the brain, and excess as bodyfat. To much insulin will keep you from burning bodyfat. Each time you eat sugars or carbs by themselves the body releases insulin because of the rapid rise of blood sugars and the whole process starts all over again. Each time storing any access as bodyfat and slowing down if not stopping the release or reduction of bodyfat.
WOW!!!!!! doesn't that suck? Well there is a solution. Don't eat damm sugar :) Don't stroke out on me I was just kidding. You can control the release of insulin by control or managing how much simple sugars (candys, cake, soda,etc...) you eat and never eat good sugars (fruit, potatoes, brown rice, etc...) without eating protein. Never eat CARBS by themselves if your goal is to reduce bodyfat.
Hope this helps!
jo
Reasons to drink water - 1 water and blood is the carrier for all of the nutrients you ingest on a daily basis. So if your taking supplements and good healthy foods in hopes of it helping your muscles grow/recover if your not drinking enough water your slowing down that process. Often times when you don't drink enough water you become partially dehydrated. During your dehydrated state the body sends of signals that makes you feel like you are hungry when in fact your actually thirsty. Drinking enough water on a daily basis will help with keeping you from over eating.
People who are over weight and have not routinely drank enough water will notice after they begin drinking water regularly they lose weight. I can't say enough about how important it is for you to drink at least 1 gallon of water per day not counting the water you drink when you workout.
Sugar - hmm lots of bad stuff to say about this! Sugar is not your free if your trying to lose Bodyfat. You may still lose weight how ever bodyfat and weight are the same thing. When you eat sugar, sweets, something high in carbohydrates (fruit, candy, soda, cake, ice cream, etc...) they float around in the bloodstream and your body perceives the sugar in the bloodstream as high blood sugar.
The body in turn releases the hormone insulin which is a storage hormone. Insulin will remove the sugars from the bloodstream and store it in the muscles and liver as glycogen, fuels the brain, and excess as bodyfat. To much insulin will keep you from burning bodyfat. Each time you eat sugars or carbs by themselves the body releases insulin because of the rapid rise of blood sugars and the whole process starts all over again. Each time storing any access as bodyfat and slowing down if not stopping the release or reduction of bodyfat.
WOW!!!!!! doesn't that suck? Well there is a solution. Don't eat damm sugar :) Don't stroke out on me I was just kidding. You can control the release of insulin by control or managing how much simple sugars (candys, cake, soda,etc...) you eat and never eat good sugars (fruit, potatoes, brown rice, etc...) without eating protein. Never eat CARBS by themselves if your goal is to reduce bodyfat.
Hope this helps!
jo
Sunday, March 16, 2008
The Perfect Workout
Everyone wants their workouts to be perfect and do everything correctly. Don't we all? When you start a new workout program especially one using techniques and exercises you have never done your going to make mistakes. Don't stress the small stuff do the best you can. Ask lots of questions. Review the video. The goal of the workouts are to get you in better shape (much better).
Technique - All exercises should be perform with a controlled speed and a full range of motion. It's not a race to see how fast you can finish. People who use the best techniques will show the best results.
Q&A I am having trouble figuring out the 1-leg hip raise and the bicycle leg curl? This is from someone in group 2. 1-Leg hip raise - set the TRX up for one side use, lay flat on your back, place one heel in the TRX, the opposite leg is straight and off of the ground not touching the TRX leg, arms at your side palms down, with legs completely straight press your heel into the TRX and lift your butt off of the ground, return to the ground for the count of 1 continue until all of your reps are complete.
TRX bicycle leg curl - set the TRX up for 2 side use, lay flat on your back, place both heels in the TRX, drive your heels in the TRX and lift your butt up as high as you can, bring 1 heel toward your butt as the other leg stays completely straight, return leg that you brought to your butt and repeat with the other side. Your butt is lifted off the ground the entire time.
Cardio - Each cardio session the key is to perform at your pace and follow the instructions. If you are given a time for example 18 minutes. What is expected is for you to continue for 18 straight minutes at a comfortable pace. We don't want to see run/jog/walk combo's. If all your capable of doing for 18 minutes is a brisk continuous walk then that's all I want. I repeat no walking the curves and jogging the straight aways. I want continuous movement at your best pace. Last note - each session done for time try to go a little further than the previous time. For example, if you jogged or walked exactly 1 mile next sessions needs to be at least 1.1miles. Keep it simple.
More workout tips to come.
Post all of your questions here.
Technique - All exercises should be perform with a controlled speed and a full range of motion. It's not a race to see how fast you can finish. People who use the best techniques will show the best results.
Q&A I am having trouble figuring out the 1-leg hip raise and the bicycle leg curl? This is from someone in group 2. 1-Leg hip raise - set the TRX up for one side use, lay flat on your back, place one heel in the TRX, the opposite leg is straight and off of the ground not touching the TRX leg, arms at your side palms down, with legs completely straight press your heel into the TRX and lift your butt off of the ground, return to the ground for the count of 1 continue until all of your reps are complete.
TRX bicycle leg curl - set the TRX up for 2 side use, lay flat on your back, place both heels in the TRX, drive your heels in the TRX and lift your butt up as high as you can, bring 1 heel toward your butt as the other leg stays completely straight, return leg that you brought to your butt and repeat with the other side. Your butt is lifted off the ground the entire time.
Cardio - Each cardio session the key is to perform at your pace and follow the instructions. If you are given a time for example 18 minutes. What is expected is for you to continue for 18 straight minutes at a comfortable pace. We don't want to see run/jog/walk combo's. If all your capable of doing for 18 minutes is a brisk continuous walk then that's all I want. I repeat no walking the curves and jogging the straight aways. I want continuous movement at your best pace. Last note - each session done for time try to go a little further than the previous time. For example, if you jogged or walked exactly 1 mile next sessions needs to be at least 1.1miles. Keep it simple.
More workout tips to come.
Post all of your questions here.
Let The Games Begin!!!!!!
Let me start of by congratulating all of you for starting a program to better your health. I am so very proud of each and every one of you!!! Ok enough with the mushy stuff. This will be our place to share stories, recipes, suggestions for surving the next 12 weeks and most importantly talking smack to one another. j/k :) I will kick things off with a few tips to help you with the program and answer some questions that I was already asked.
NUTRITION - 1 of the hot topics. #1 Tip if you want to lose fat SUGAR is the work of the devil. Limit your intake of it and you will be amazed. *Note in the begining when you cut sugar you will have headaches and very little energy for about the first 3 days this is very common. It's almost like detox believe it or not.
Tip #2 Never ever have carbs without Protein. Carbs are essentially sugar. Examples of carbs without sugar "Jamba Juice" think of it as a bucket of cellulite. Drink this stuff and you could almost see the new fat growing as you suck on the straw.
Tip #3,4,... Whether your in group 1 or 2 the key to surving any good nutrition plan that will make that 6-pack reveal itself is planning. You can run around the last few minutes before leaving to work and some how have all of your meals for the day ready to go. Here is a routine some of my clients follow - On there 1st day off they go out and shop for groceries for the week. 2nd day off they precut veggies for the week, along with boiling a few eggs, and baking some chicken breast. This alone will make things easy for the rest of the week.
I rely on "George Foreman." I wake up at 530am preheat George and take out food for the day. I season 4-6 chicken breast and 2-4 lean ground beef for turkey (i put salsa inside of my burgers). Once George is hot I line up the chicken breast and cook them for 5 minutes per side. While they are cooking I line up 10 Tupperware containers (5 for me 5 for the GF). I take 2 handfuls of spinach, 1 handful of carrots, peppers, and sliced apples and place them in each container. I top the containers off with either sunflower seeds or sliced almonds for healthy fats. While the meat is still cooking I take out my Target omelet maker (cost $4 little plastic container) and load it up with spinach, peppers, pepper jack cheese, and sometimes salsa. After all of the goodies are in I pour egg whites over it and put it in the microwave for 3:30. Right around the time my omelet is done the meats finish. I place the meat in 2 separate containers so it doesn't make my salads soggy. I seal up all the containers, place them in 2 bags 1 for me, 1 for the GF and then we eat our breakfast. Total time getting this done each day is 45 minutes to just under an hour.
Nutrition continue - When changing your habits from less than healthy to healthier don't get over zealous and strive for perfection. This is the quickest way to failure. All I ask is that each day you strive to make better choices and get as close to what you know as healthy as you can. Keep track of all of your meals on the log sheets and plan your meals. You have heard the saying before "Failing to Plan is Planning to Fail." Be consistent and you will be happy with the end results. This means drinking your water daily, taking your vitamins/supplements daily, not skipping meals, making healthy choices throughout the day, and for those of you who want to see Major fat loss "Stay away from SUGAR" all types.
If you have any questions post them.
Quick breakfast recipe that I like:
1/2 cup of oatmeal (not instant)
1/2 cup of milk (lactose intolerate peeps use soy or 1/2cup of water)
1/2 cup of water
1/4 cup of almonds
1/2 diced up apple
1 scoop Muscle Provider
optional 1 tsp of Maple syrup or Honey
Instructions - bring water and milk to a boil add oatmeal and stir occassionaly. Place almonds and apples in a bowl. As oatmeal begins to harden and water/milk begins to evaporate stir in muscle provider. Once MP is mixed in well pour mixture over apples/almonds in bowl. Stir all the ingredients together and add maple syrup/honey if needed. Believe it or not even you sweet tooth's will like this as is. Give it a try and let me know what you think.
The next post will talk about training.
NUTRITION - 1 of the hot topics. #1 Tip if you want to lose fat SUGAR is the work of the devil. Limit your intake of it and you will be amazed. *Note in the begining when you cut sugar you will have headaches and very little energy for about the first 3 days this is very common. It's almost like detox believe it or not.
Tip #2 Never ever have carbs without Protein. Carbs are essentially sugar. Examples of carbs without sugar "Jamba Juice" think of it as a bucket of cellulite. Drink this stuff and you could almost see the new fat growing as you suck on the straw.
Tip #3,4,... Whether your in group 1 or 2 the key to surving any good nutrition plan that will make that 6-pack reveal itself is planning. You can run around the last few minutes before leaving to work and some how have all of your meals for the day ready to go. Here is a routine some of my clients follow - On there 1st day off they go out and shop for groceries for the week. 2nd day off they precut veggies for the week, along with boiling a few eggs, and baking some chicken breast. This alone will make things easy for the rest of the week.
I rely on "George Foreman." I wake up at 530am preheat George and take out food for the day. I season 4-6 chicken breast and 2-4 lean ground beef for turkey (i put salsa inside of my burgers). Once George is hot I line up the chicken breast and cook them for 5 minutes per side. While they are cooking I line up 10 Tupperware containers (5 for me 5 for the GF). I take 2 handfuls of spinach, 1 handful of carrots, peppers, and sliced apples and place them in each container. I top the containers off with either sunflower seeds or sliced almonds for healthy fats. While the meat is still cooking I take out my Target omelet maker (cost $4 little plastic container) and load it up with spinach, peppers, pepper jack cheese, and sometimes salsa. After all of the goodies are in I pour egg whites over it and put it in the microwave for 3:30. Right around the time my omelet is done the meats finish. I place the meat in 2 separate containers so it doesn't make my salads soggy. I seal up all the containers, place them in 2 bags 1 for me, 1 for the GF and then we eat our breakfast. Total time getting this done each day is 45 minutes to just under an hour.
Nutrition continue - When changing your habits from less than healthy to healthier don't get over zealous and strive for perfection. This is the quickest way to failure. All I ask is that each day you strive to make better choices and get as close to what you know as healthy as you can. Keep track of all of your meals on the log sheets and plan your meals. You have heard the saying before "Failing to Plan is Planning to Fail." Be consistent and you will be happy with the end results. This means drinking your water daily, taking your vitamins/supplements daily, not skipping meals, making healthy choices throughout the day, and for those of you who want to see Major fat loss "Stay away from SUGAR" all types.
If you have any questions post them.
Quick breakfast recipe that I like:
1/2 cup of oatmeal (not instant)
1/2 cup of milk (lactose intolerate peeps use soy or 1/2cup of water)
1/2 cup of water
1/4 cup of almonds
1/2 diced up apple
1 scoop Muscle Provider
optional 1 tsp of Maple syrup or Honey
Instructions - bring water and milk to a boil add oatmeal and stir occassionaly. Place almonds and apples in a bowl. As oatmeal begins to harden and water/milk begins to evaporate stir in muscle provider. Once MP is mixed in well pour mixture over apples/almonds in bowl. Stir all the ingredients together and add maple syrup/honey if needed. Believe it or not even you sweet tooth's will like this as is. Give it a try and let me know what you think.
The next post will talk about training.
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