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Weight Loss Diet |
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Rule #1: Daily calorie consumption must be reduce to 1500-1800 calories. Rule #2: Cardio: 3 days per week for 30 to 40 minutes per day, depending on heart condition. You may choose the three days. As your heart rate gets stronger, you may increase cardio time to 1 hour per session. Rule #3: If you are out with friends or on a date, an extra day of cardio should be added to the schedule. When burning fat with cardio, you must burn the stored fat that is already in your system. If you continue to eat fat your cardio will only burn the fat that you are putting in and will never reached the stored fat. Makes sense right. Rule #4: Get in the habit of reading labels before buying. Do not buy things That are over 4g of fat, over 100 g of sodium, over 4 g of sugar. Fat stores fat, sodium stores water weight, and sugar stores fat. Rule #5: Carbohydrates are needed for energy and mental state. Do not consume sugary carbohydrates late in the evening, they will store fat. Recommended carbohydrates: rice, sweet potatoes, green veggies, and apples. Always give your food 2 to 3 hours to digest before bed. Rule #6: Protein is needed for muscle toning. Recommended Protein: Skinless chicken ( not frozen box chicken, ck the labels ), and Fish. They must be cooked in a rotisserie, grilled or baked. Watch your seasoning. You must cook and take your lunch to work with you. There is no way around it when you are trying to lose weight. Rule #7: When dieting, always take vitamin and mineral supplements. Check with your doctor on fat burners, I use Hydroxycut. Drink plenty of water and follow the diet below 7 days per week, substituting two meals of your choice out of the 7 days. Remember your calorie intake. Meal #1: Plain oatmeal mixed with water, add chopped apples or rasins for taste. 1 to 2 eggs, 1 cup of coffee or orange juice. Meal #2: 1 to 2 pieces of Fruit or baked sweet potatoe. Meal #3: Skinless Chicken or fish, green vegetables and rice/ or a chicken tossed salad with vinegar or no dressing. Meal #4: 1to 2 pieces of fruit ( if you are hungry) Meal #5: Chicken or fish with steamed vegetables. Those who are at the desire weight and would like to tone up must drink 12 ounces of Whey Protein per day ( 4 ounce in the morn, 4 ounce after workout and 4 ounces before bed).
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