Monday, October 5, 2009

HOW TO RAPIDLY SPEED UP FAT LOSS

If you are carrying too much fat on your body and are starting an exercise program, then your daily nutrition is just as important as your training program when it comes to fat loss. If you don't eat right and give your body the right nutrients and proper amount of daily calories, you will not lose the extra fat no matter how good your training program is. If I've said it once, then I have said it a thousand times: You will never reach your fitness goals without proper nutrition.....proper nutrition and exercise HAVE to happen at the same time. YOU CANNOT SUBSTITUTE GOOD EXERCISE FOR POOR NUTRITION!

It is essential that you plan your daily meals in advance, and I highly suggest cooking and preparing food several days in advance....especially the meals that you eat in between breakfast and dinner. If your day suddenly gets hectic, then the more prepared your are the better. I personally like to pack a small cooler and put a meal or two in Tupperware and also take a piece of fruit or a healthy snack. Another great tip for being prepared when hunger strikes; put 1 oz servings of almonds in zip-lock bags and take them with you when you are on the go.

Here are a few more quick tips to speed up fat loss:

1. Forget doing slow cardio, if you want to lose fat fast, then do High Intense Interval Training (HIIT). HIIT is the king when it comes to burning calories. This is what I was able to do by adding just 30 days of HIIT training 3 times a week (20 minutes total) to my weekly training routine.




Please read my Ezine article to learn more details about HIIT Training.


2. Increase the weight you are using for each exercise, and decrease the amount of reps you do....8 to 12 reps per exercise is perfect. Choose the amount of weight that makes your muscles fatigued by the time you are in this range. Building muscle burns fat! Women are often afraid to get "bulky", and I have never seen a women get bulky while doing P90X...lean and ripped, yes...bulky, no!

3. Incorporate body weight workouts to your strength routines...these have great benefits for building muscle and gaining strength: Dips, Push-Ups (multiple variations), Pull-Ups, Abs (P90X Ab Ripper X is a great routine...follow this link, then scroll and click on the "12th DVD icon" to see a video preview).

4. Eat 5 small meals a day to build a healthy 'fat burning' metabolism and plan these meals in advance.

Commit to eating healthy and exercising daily, along with these few guidelines, and you will start losing fat a lot faster and be on your way to living a fit and lean life!





Posted by DJ MORRIS at 3:03 AM

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WANT TO GET IN THE BEST SHAPE OF YOUR LIFE IN JUST 90 DAYS?

400-500 CALORIE MEALS

Dividing your meals up into equal calories is a great way to kick start your metabolic rate and get your body burning fat. Right now I'm doing the INSANITY workout and I am taking in 3,000 cal/day by eating 500 calorie meals 5 times a day, and then having an early morning (5am) snack before I eat breakfast and then a Greek Yogurt 1 hour before bed. You can scale the calories down to either 300 or 400 calories per meal to fit your caloric needs by using my 'Food Choice Guide'.

PROTEIN BLUEBERRY WAFFLES
1 cup of Egg Whites
2/3 cup of Rolled Oats
1/2 cup of Lowfat Cottage Cheese
1/2 cup of fresh or frozen Blueberries
dash of Nutmeg & Cinnamon

Blend into batter and then make waffles or pancakes out of the batter.

OATMEAL PROTEIN SHAKE
1 1/2 Scoops of Whey Protein Isolate Powder
1 cup of 1% Organic Milk
1/2 cup of fresh or frozen Berries
1/4 cup of Oatmeal
1 Tbsp. of Natural Peanut or Almond Butter

'PICK ME UP' SHAKE
8 oz. of water
2 Scoops of Whey Protein Isolate Powder (Chocolate)
1 Tbsp of Instant Coffee
1 Tbsp of Flaxseed Oil
1/2 Banana
3 frozen Strawberries

BANANA BERRY PROTEIN SHAKE
1 1/2 Scoops of Whey Protein Isolate Powder
1 cup of 1% Organic Milk
1/2 cup of fresh or frozen Berries
1/2 Banana1 Tbsp. of Natural Peanut or Almond Butter
1 Tbsp. of Fat Free Jello Banana Cream Pudding Powder

CHOCOLATE PROTEIN SHAKE
1 1/2 Scoops of Whey Protein Isolate Powder
1 cup of 1% Organic Milk
1/4 cup of Oatmeal
1/2 Banana1 Tbsp. of Natural Peanut or Almond Butter
1 Tbsp. of Fat Free Jello Chocolate Pudding Powder

PISTACHIO PROTEIN SHAKE
2 Scoops of Whey Protein Isolate Powder
1 cup of 1% Organic Milk
1/2 Banana1 Tbsp. of Natural Peanut or Almond Butter
1 Tbsp. of Fat Free Jello Pistachio Pudding Powder

WHITE CHOCOLATE PROTEIN SHAKE
1 1/2 Scoops of Whey Protein Isolate Powder
1 cup of 1% Organic Milk
1/4 cup of Oatmeal
1/2 Banana
1 Tbsp. of Natural Peanut or Almond Butter
1 Tbsp. of Fat Free Jello White Chocolate Pudding Powder

BAGEL & LOX
1 Whole Wheat Bagel or English Muffin
2 Tbsp. Lowfat Cream Cheese
2 slices of Tomato
4 oz of Smoked 'Wild' Salmon
1 Grapefruit

EGG WHITE BREAKFAST WRAP
4 Egg Whites
1 Whole Grain Tortilla
2 Tbsp. of Salsa
2 Slice of Tomato

1/2 cup of Melon (cubed)
1 cup of Lowfat Greek Yogurt (Fage) with...
1 Tbsp. Chopped Walnuts

PROTEIN CEREAL
1 1/2 cups of Kashi GoLean or Hi-Lo Cereal
1 cup of 1% Organic Milk
1 Banana
1 Tbsp. Flaxseed Oil

PEANUT BUTTER & BANANA TOAST
2 Slices of Whole Wheat Toast
2 Tbsp. of Natural Peanut or Almond Butter
1 Banana

VEGGIE OMELET
2 Whole Eggs
2 Egg Whites
1 cup of chopped Mushrooms & Onions
2 Slices of Whole Wheat Toast
1 Slice of Low Fat Cheese
6 oz of Orange Juice

PROTEIN OATMEAL
1 1/3 cup of Rolled Oats (Old Fashioned)
1 1/2 Scoops of Whey Protein Isolate Powder
2 Tbsp. of Chopped Walnuts
1/4 cup of 1% Organic Milk

BREAKFAST SANDWICH
1 Whole Egg
2 Egg Whites
1 Honey Wheat English Muffin
1 Slice if Tomato
1 slice of Lowfat Cheese
3 oz of Lean Protein (Chicken or Flank Steak)
6 oz of Orange Juice or Fruit

YOGURT BOWL
2 Cups of Lowfat Greek Yogurt (Large Fage)
1 Tbsp. of Agave Nectar
2 Tbsp. of Chopped Walnuts
2 Tbsp. of Raisins

MUFFIN, YOGURT & FRUIT
1 Banana Oatmeal Protein Muffins (recipe on site)
6 oz Lowfat Greek Yogurt
1 Tbsp. of Chopped Walnuts
1 serving of Fruit of Choice

TURKEY or CHICKEN SANDWICH/WRAP
1 Whole Wheat English Muffin or Whole Wheat Tortilla
4 oz of Grilled Chicken or Turkey (best if not processed Deli Meat)
2 slice of Lowfat Cheese or
2 Tbsp of Lowfat Cream Cheese
Sliced Tomato to taste

1 Apple or Pear

GRILLED CHICKEN SPINACH SALAD
4 oz of Chicken Breast
3 Cups of Fresh Spinach
1 cup of raw Brocolli
1/2 chooped apple
1 Tbsp of chopped Pecans or Walnuts
(optional) Diced Tomato or Cucumber
1 Tbsp of EV Olive Oil
Lemon Juice to taste
2/3 cup of Black Beans

SUSHI & BROWN RICE
1 Tuna or Salmon roll with Brown Rice
1 Side Salad
2 Tbsp of Asian Ginger Dessing
1 cup of Edamame
1 cup of Miso Soup

TERIYAKI TUNA STEAK
4 oz Tuna Ahi Tuna Steak
2 Tbsp of low-fat Teriyaki Sauce
2 cups of fresh Spinach
1 cup of Brown Rice
1 Tbsp of EV Olive Oil

Wilt Spinach and EV Olive Oil

ROAST BEEF WRAP
4 oz of lean Roast Beef
1 Whole Wheat Pita
1 tsp of Horse Radish
1 cup of Wilted Spinach
1 tsp EV Olive Oil
3 oz of Avocado
2 Slices of Tomato

CHICKEN RANCH WRAP
1 Whole Wheat Tortila
3 oz of Grilled Chicken Tenders
3 oz of Avocado
5 Sprays of Ranch Salad Spritzer Spray
1 oz of Low Fat Mozzarella

BUFFALO BURGER
5 oz of fresh Ground Buffalo or Extra Lean Red Meat
1 Whole Wheat English Muffin
1 slice of Low Fat Cheese
1 Slice of Tomato
1.5 oz of Avocado or Guacamole
1 Small Romaine House Salad

WHOLE WHEAT PENNE, CHICKEN, VEGGIES, AND FETA
3/4 cup of Whole Wheat Pasta
3 oz of Grilled Chicken
1 cup of mixed steamed Veggies of choice
1/3 cup of low-fat Feta crumbles

1 cup of Berries or fruit of choice for dessert

PEANUT BUTTER & BANANA SANDWICH
2 slices of Whole-Grain Bread or Toast
2 Tbsp of Natural Peanut or Almond Butter (1 tbsp per slice)1 sliced banana

PROTEIN PIZZA MUFFIN
1 Honey Wheat English Muffin
4 oz of Chicken Breast (2 oz on each muffin)
1/2 cup of Marinara Sauce
1.5 oz of Part Skim Mozzarella
1 cup of Broccoli (steamed and served on the side)

Bake on 350* for 10 minutes.

TURKEY CHILI
1.5 cups of Chili (see Chili recipe above)
2 cups of chopped fresh Spinach
1 cup of chopped Broccoli
1.5 Part Skim Mozzarella

Microwave chopped veggies for 1 minute, then add chili and microwave for another minute, then finally add cheese and microwave for a final minute.

BEER STEAMED SHRIMP
7 oz of Shrimp (I like the large ones)
4 Tbsp of Cocktail Sauce
1 cup of steamed Broccoli
2 slices of Whole Wheat Toast or
1 Honey Wheat English Muffin

Boil shrimp in 1 can or bottle of Light Beer and sprinkle with Old Bay Seasoning, then add a little more seasoning after they are fully boiled and drained.



MORE TO BE ADDED DAILY, SO CHECK BACK OFTEN....




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