Weight Loss part 6 - week 1 menu

Week One Meal Plan

 

Monday

Breakfast

Sliced beef, Avocado and asparagus

 

Snack

Post workout protein shake
1 scoop protein powder, 230ml coconut milk, 1tsp almond butter, ½ banana, ice

 

Lunch

100g quinoa mixed with 1 chopped onion, crushed garlic, 1 chopped green chilli and 8 walnuts served with 1 salmon fillet

 

Snack

Glucamole made with ¼ tomato, lime juice, ¼ red onion, coriander and ½ avocado served with sugar snap peas

 

Dinner

Chicken cashew

 

Snack

Greek yogurt with cinnamon and 8 macadamia nuts

 

Tuesday

Breakfast

Chicken, spinach, handful mixed nuts

 

Snack

50g cottage cheese with celery, carrot and cucumber sticks

 

Lunch

Ham salad ½ avocado

 

Snack

100g cooked prawns

 

Dinner

Cod fillet with roasted veg

 

Snack

Greek yogurt with cinnamon  and 10 almonds

 

 

Wednesday

Breakfast

2 scrambled eggs with smoked salmon, steamed kale and ½ avocado

 

Snack

Post workout protein shake

1 scoop protein powder, 230ml coconut milk, 1tsp almond butter, handful of blueberries, ice

 

Lunch

Smoked salmon, spinach, cucumber, salad leaves

 

Snack

Glucamole made with ¼ tomato, lime juice, ¼ red onion, coriander and ½ avocado served with red pepper slices

 

Dinner

Salmon fillet, green beans, asparagus

 

Snack

1 scoop Whey protein mixed with 1 tbsp greek yogurt,water,ice

 

Thursday

Breakfast

Spinach and goats cheese omelette with handful of almonds

 

Snack

Small pot of hummus with sugar snap peas, celery and carrots

 

Lunch

Roast chicken with baked sweet potatoes and green beans

 

Snack

100g cooked prawns

 

Dinner

2 homemade beef burgers and salad

 

Snack

Greek yogurt with cinnamon and 10 almonds

 

Friday

Breakfast

Sliced beef, ½ avocado and asparagus

 

Snack

Post workout shake

1 scoop protein powder, 230ml coconut milk, 1 tsp almond butter, ½ banana and ice

 

Lunch

Tuna salad

 

Snack

Glucamole made with ¼ tomato, lime juice, ¼ red onion, coriander and ½ avocado served with sugar snap peas

 

Dinner

Peppered rib eye steak Dijon butter, steamed green veg

 

Snack

Greek yogurt with cinnamon with 8 macadamia nuts

 

Saturday

Breakfast

Bacon and 2 scrambled eggs

 

Snack

Small pot of hummus with celery, courgette and cucumber sticks

 

Lunch

Baked sweet potatoes, goats cheese and spring onions with side salad

 

 Snack

2 boiled eggs

 

Dinner

Chicken stir-fry with beansprouts

 

Snack

Greek yogurt with cinnamon and 10 almonds

 

Sunday

Breakfast

2 grilled quality sausages, 2 scrambled eggs

 

Snack

50g cottage cheese with celery, carrot and cucumber sticks

 

Lunch

Grilled lamb skewers with mixed peppers, cherry tomatos and red onion with ½ sweet baked potato

 

Snack

1 tin salmon

 

Dinner

Grilled salmon fillet with roasted veg

 

Snack

Greek yogurt with cinnamon with 8 macadamia nuts

 

For great fat burning recipes try the Metabolic Cookbook from clickbank.

Ultimate Guide To Weight Loss Part 5 – Diet Basics

 

1. Should I follow the meal plan religiously?

  

      The meal plans need to be followed as closely as possible. Each meal plan is                                                       designed to provide just the right amount of nutrients to allow your body to recover from training ready for the next session.

 

2. The meals aren’t exciting my tastebuds.

 

Your meals for the next six weeks are based around lean protein and fresh vegetables. If this is a drastic change from your normal diet, this is a good thing as you are likely to see the results faster. For the next six weeks you are eating to better your body not your tastebuds, if you find some of the meals in your new diet to bland to what you are used to, try adding chilli flakes, herbs or spices.

 

3. I am usually hungry before bed.

 

You may feel a few more hunger pangs than usual when eating to lose weight, this may be because you are used to being fed more often than needed and with the types of food you are now trying to avoid.

Our meal plans are designed to provide you with the right amount of protein and fat so you have enough energy to train hard and recover without being hungry, because any more food than necessary could be stored as fat.If ou find you are far too hungry a lot of the time increase your meat and veg a bit in the evenings, and consider the temporary use of a hunger suppressant like 5:2 diet supplement here which is designed to help people on the fasting diet to cope with hunger pangs or the renowned phen375 here which is also a hunger suppressant but also a fat burner which speeds up your metabolism.

 

4. Can I drink alcohol?

 

For the next six weeks it is best you steer clear of alcohol as it is just empty calories, it contains a little energy but very few nutrients.

Your body will also prioritise processing alcohol over other things, such as burning fat and muscle building, and you are less likely to stick to your diet plan when under the influence as it affects your blood sugar levels and stimulates your appetite. If you can’t avoid alcohol altogether the occasional glass of red wine is best as it contains more nutrients than any other alcoholic beverage – BUT REMEMBER – every drink you have in the next six weeks will limit your transformation.

 

5. How important are supplements to my success?

 

Supplements are not as important as sticking to the meal plans, supplements are just that, supplements, they can help supplement a varied and well balanced diet to help you on your way to better health and a better body. Some supplements such as whey protein and omega 3 fatty acids are more important when weight loss is your main objective. A protein shake should be taken directly after exercise and ideally before every main meal see get lean with protein.

 

Need to get started NOW

 

Just for women – complete nutrition and training guides based on your body somatotype, Health and Fitness designed round you

 

For Men  - How to build maximum muscle fast, diet, nutrition and training designed to build max muscle and weight loss fast

 

Struggling with food cravings and low energy – KICK start your program with a combined hunger suppressant and Metabolic Fat Burner in One Highly recommended site

 

NOW sometimes the hardest part of getting in shape and staying in shape is knowing what to eat and how to cook it But keeping it tasty. One of the Best cookbooks on the market at the moment for weight loss is The Metabolic Cook Book as these recipes are designed to Torch the Fat, Weight Loss is 80% nutrition and 20% exercise and comes highly recommended by John Romaniello NYCs Top Celeb Trainer PLUS Belinda Benn – Australia’s No1 Transformation Coach  

Ultimate to weight loss part 4 – Training for Fat Loss

 

The best way to exercise to burn fat

 

Believe it or not but your body wants you to be fat, not obese or drastically overweight but not so lean that your washboard is on show. The reason for this is evolution, it was carrying extra body fat that kept your ancestors alive, and when food was in short supply their fat stores kept them alive and gave them the energy to breed.

                   

Get It Right

 

Most people tend to believe that the best way to lose weight is to go for a long run every day for about 40 minutes to an hour, doing any kind of exercise like this, a long steady jog or bike ride is called Steady State Cardio Endurance Exercise and for years people have believed this is the best way for weight control.

 

Fact Is

 

The fact is regularly performing long slow sessions of running, swimming, cycling, rowing and the like isn’t the best way to burn fat for weight loss, and even worse if your nutrition plan is based around carbs like pasta, potatoes and bread.

 

Reverse Effect

 

In some cases to much cardio can lead to an increase in body fat as running for hours places a lot of stress on your body, which in turn causes an increase in the stress hormone cortisol which instructs your body to store more of the energy you use as fat ready to cope with the next session, but the side effect of this is it also causes muscle tissue breakdown and stops you getting lean well toned muscle definition.

 

Do you see long distance runners with rippling muscles, lean waists or six packs

 

For cardio to be effective it needs to be performed in short sharp bursts, for example, if running, jog for a minute then sprint for 30 seconds as hard as you can, then jog for a minute, sprint for 30 seconds and so on, ( think of it like driving a car, cruising down the motorway at a steady speed uses far less fuel than stop starting speeding up and slowing down around town, and your body works much the same way.) and this works best when mixed in with resistance training.

 

Torch The Fat

 

The best method of torching the fat is to mix it up, combine weight training with intense cardio sessions, with weight training you still burn fat up to 48 hours after your session as energy is being used to repair and create muscle growth, which is why you need a days rest in between for recovery, which is as important as the training itself, with cardio, you only burn fat while you are doing it, and when you stop so does the fat burning, but because of the benefits it gives to your heart and lungs is the perfect end of the week training session.

 

When doing the high intensity cardio your lungs cannot take in enough oxygen so this causes an oxygen deficit, and with all debts they have to be repaid, your body does this by increasing the amount of oxygen it consumes in the hours after your exercise session has finished, this is known as Excess Post Exercise Oxygen Consumption – EPOC – and this period of increased oxygen intake also increase the rate at which you burn calories.

 

Get Your Rest

 

While lifting weights is one of the best ways to burn fat, just picking up a bar once and walking away is not going to do it, it will make you stronger, but have little fat burning effect.

You need to lift weights in a specific way to get the right fat burning response, this means lifting weights in the same manner as you will do your high intensity cardio workout, that means work hard then take a short rest before lifting again.

 

Not giving your body quite enough time to recover is crucial in making sure that your efforts to burn fat are successful.

 

This technique is known as “accumulated fatigue” it is designed to push your body out of its comfort zone and make sure the maximum amount of muscle fibres possible are been broken down.

 

Our workouts will be based around two giant sets of four moves taking very little rest between each exercise, this keeps your heart rate high and causes the most amount of muscle damage, so the rest periods must be adhered to as too much rest will have less effect, take longer and may not give you the desired effect.

 

Remember

 

Remember your eating plan is as important as your training session if not more so, getting the perfect body is 80% what you eat and 20% what you do

 

Coming up next

Eating for fat loss

 

Other resources

 

Need to get started NOW

 

Just for women – complete nutrition and training guides based on your body somatotype, Health and Fitness designed round you

 

For Men  - How to build maximum muscle fast, diet, nutrition and training designed to build max muscle and weight loss fast

 

Struggling with food cravings and low energy – KICK start your program with a combined hunger suppressant and Metabolic Fat Burner in One Highly recommended site

 

NOW sometimes the hardest part of getting in shape and staying in shape is knowing what to eat and how to cook it But keeping it tasty. One of the Best cookbooks on the market at the moment for weight loss is The Metabolic Cook Book as these recipes are designed to Torch the Fat, Weight Loss is 80% nutrition and 20% exercise and comes highly recommended by John Romaniello NYCs Top Celeb Trainer PLUS Belinda Benn – Australia’s No1 Transformation Coach 

 

Ultimate guide to weight loss Part 3 - Six weeks to a new you

 

Six weeks to a new you

 

Building a leaner, fitter and healthier body is simple as long you exercise properly and eat the right foods at the right times.

 

This is where we differ from other fat loss guides as we are going to give you six weeks of workouts you need to complete and what to eat when and why.

 

Our six week course as been broken down into weekly sections that tells you how and when to train, and what to eat to give you the best chance to get a better body.

 

Each week you will get a 7 day meal plan and 4 training workouts, 3 of the workouts will be weight training, just 8 exercises per session that you should complete in 40 – 50 minutes whether at home or at the gym, if it takes you longer at the gym you are obviously socialising and not training. Your 4th  session of the week will be a intense cardio workout as we now no long steady cardio like running on the treadmill for an hour is no good for weight loss.

 

Each of the 3 weight training workouts will work a different part of the body,

Upper, lower then full body, and if you are not going to a gym they can be done at home with minimal equipment, just a basic set of dumbbells will do it.

 

Training secrets

 

Training multiple muscle groups in the same workout is one of the most effective ways to get your heart rate high and create an oxygen debt, and both of these fire up your metabolism ( the rate at which your body burns calories ) which in turn starts to get your fat stores to be burned as energy.

 

At the end of the 3 workouts will be a suggested fat loss finisher  this is designed to push your body further out of it’s comfort zone so you burn even more fat.

 

Your final workout is your intense cardio session this compliments the work you have already done with the weights to blast away any body fat and improve your cardiovascular fitness, your heart and lungs, while releasing more of the hormones that burn fat and build muscle.

 

A New You

 

All you need to do now is stick to the 7 day meal plan, perform the four weekly sessions in order and you will start shredding body fat at a rate you thought impossible, giving you a brand new body in just six weeks.

 

Cast iron dumbbells with fast spinlock collars 20kg from Amazon ideal for this system as we want a set weight we can use for the majority of exercises.

 

Other resources

 

Need to get started NOW

 

Just for women – complete nutrition and training guides based on your body somatotype, Health and Fitness designed round you

 

For Men  - How to build maximum muscle fast, diet, nutrition and training designed to build max muscle and weight loss fast

 

Struggling with food cravings and low energy – KICK start your program with a combined hunger suppressant and Metabolic Fat Burner in One Highly recommended site

 

NOW sometimes the hardest part of getting in shape and staying in shape is knowing what to eat and how to cook it But keeping it tasty. One of the Best cookbooks on the market at the moment for weight loss is The Metabolic Cook Book as these recipes are designed to Torch the Fat, Weight Loss is 80% nutrition and 20% exercise and comes highly recommended by John Romaniello NYCs Top Celeb Trainer PLUS Belinda Benn – Australia’s No1 Transformation Coach 

Ultimate Guide to Weight Loss - Part 2 supplements

Weight Loss Supplements

 

Take the right supplements at the right time for faster gains

 

Whether you regularly take a protein shake or have the occasional isotonic drink chances are you have used supplements at one time or another. The problem is the whole thing can get a bit confusing as every supplier claims there brand is better and can do more and they baffle you with science until you need a chemistry degree to know what is going on.

 

Is it possible to get all nutrition out of your daily diet?

 

Yes, if you watch what you eat religiously, that said you may find that trying to get the right amount of nutrition on training days may mean eating a lot. Trying to get the recommended amount of creatine would mean eating quite a lot of beef which would not be feasible in most cases. Use supplements to fill the gaps in your diet NOT to counteract bad eating habits.

 

Should you use supplements on none training days?

 

Yes, because you get stronger as you recover from exercise, so making sure you get enough nutrients on your rest days is essential.

 

Are supplements safe?

 

Sports supplements are technically classified as food, so they aren’t subject to the same safety testing as licensed medicines so there’s no guarantee they are living up to there claims, the EU is planning on bringing stricter guidelines but in the meantime it is down to the manufacturer to maintain the quality of there own products. You are best looking for supplements that are ISO17025 certified which means they are put through rigorous checks through production.

 

Can I get ripped with supplements and no exercise?  

 

No, anyone who tells you different is lying. Eat right, train harder, tailor your supplement use to your goals and you will see the results you want.

 

Top Tip

 

Post workout protein shakes will rebuild your muscles faster

 

Best supplements for adding lean muscle mass

 

Whey Protein

Post workout shake

Whey is a fast release protein which gets digested quickly and into the bloodstream fast. What you consume directly after your workout is one of the most important meals you eat, so choose good quality protein.

Your muscles are most receptive to nutrients as soon as you finish training so have 30g protein shake straight away.

 

casein

bedtime protein

you are probably getting a fair amount of casein as it makes up around 80% of cows milk. It is a slow release protein that drip feeds into your system making it unsuitable for post workout but great for bedtime giving your muscles quality protein to rebuild your muscles while sleeping.

 

BCAA

Branched chain amino acids are the best supplement to take during training as they keep a steady supply of protein going to your muscles which helps with muscle building and reduces muscle loss through exercise. Can also help prevent muscle loss through intermittent fasting.

 

Creatine

Your back up generator

Creatine is used for all muscle movement, so is vital to have adequate supplies when doing heavy high intensity workouts, it helps you lift harder for longer.

 

Green tea

The diet drink

One of the best natural Fat Burners around and gives your metabolism a jolt, packed with antioxidants and linked to the prevention of a range of conditions from heart disease to Alzheimer’s.

 

Other resources

 

Need to get started NOW

 

Just for women – complete nutrition and training guides based on your body somatotype, Health and Fitness designed round you

 

For Men  - How to build maximum muscle fast, diet, nutrition and training designed to build max muscle and weight loss fast

 

Struggling with food cravings and low energy – KICK start your program with a combined hunger suppressant and Metabolic Fat Burner in One Highly recommended site

 

NOW sometimes the hardest part of getting in shape and staying in shape is knowing what to eat and how to cook it But keeping it tasty. One of the Best cookbooks on the market at the moment for weight loss is The Metabolic Cook Book as these recipes are designed to Torch the Fat, Weight Loss is 80% nutrition and 20% exercise and comes highly recommended by John Romaniello NYCs Top Celeb Trainer PLUS Belinda Benn – Australia’s No1 Transformation Coach 

Ultimate guide to fat loss Part 1

 

How fat is burned

 

Firstly before we start this is a six week training program to lose weight and build a better body in six weeks and is suitable for both men and women, men can expect to lose weight and bulk up and women can expect to lose weight and get toned. A women can do the same training program as men but you will not bulk up to see why click here.

 

For many years now many people have believed that the way to lose weight is to burn more calories than you consume.

           

Now although calories should be monitored losing weight is not quite that simple so over the next few weeks we are going to show you how to lose weight effectively and permanently with meal plans, training exercises and tips plus a round up of suitable supplements, some which can be used to kick start you off then stopped as they will not be needed as you start to reach your goal, and some which are perhaps not essential but recommended to reach your goal faster and maintain it, as with some nutrients we just can’t eat enough to get them.

 

Different macronutrients, protein, carbohydrates and fat have different effects on your body.

 

If you are on a high carb diet your body will always have enough energy to burn without needing to dip into it’s fat stores, restricting your carb intake forces your body to use fat for fuel.

 

So making sure you don’t eat too many calories is important, lowering your carb intake is essential to getting your body into the right state for burning fat.

 

Fat burning made easy

 

1. when your blood sugar levels are low, because you are not eating many carbs, or have gone for a period without eating your pancreas releases the hormone glucagon to raise them.
2. to do this glucagon causes free fatty acids from your fat cells to be released into your blood stream.
3. these fatty acids are sent to your liver where they are converted into glucose that your muscles and brain use as fuel.

 

Food rules

 

What you eat and when you eat is crucial to your success of building a leaner body.

 

At the start of each week there is a seven day meal plan, so stock up first with the right foods, not having these to hand will make it impossible to stick to the plan and you will end up eating something which is not suitable for this plan to work.

 

1. believe it or not but eating lean meat for breakfast is one of the best things you can do to lose weight, as it allows for a slow and steady rise in blood sugar levels which keep you feeling fuller for longer and stops you dipping in the sweet cupboard, plus it gives you a big dose of protein which helps repair damage done to muscles during training.
2. protein with every meal, people on a protein diet find it easier to lose weight and it is practically impossible to eat too much protein as you should be eating about 1g for every pound you weigh.
3. along with protein vegetables should form about half of your meal, as they are full of antioxidants, vitamins and minerals to keep you full of fibre and keep you fighting fit.
4. carbs should be eaten around training as they help you recover faster and feel energised.
5. water, people just don’t realize how important water is, you should be drinking 2-3 litres a day to keep hydrated and more on training days, it also helps to flush toxins out of your body making you more efficient at getting fitter and leaner

 

coming up next

 

super supplements, taking the right supplements at the right time for faster gains

 

Other resources

 

Need to get started NOW

 

Just for women – complete nutrition and training guides based on your body somatotype, Health and Fitness designed round you

 

For Men  - How to build maximum muscle fast, diet, nutrition and training designed to build max muscle and weight loss fast

 

Struggling with food cravings and low energy – KICK start your program with a combined hunger suppressant and Metabolic Fat Burner in One Highly recommended site

 

NOW sometimes the hardest part of getting in shape and staying in shape is knowing what to eat and how to cook it But keeping it tasty. One of the Best cookbooks on the market at the moment for weight loss is The Metabolic Cook Book as these recipes are designed to Torch the Fat, Weight Loss is 80% nutrition and 20% exercise and comes highly recommended by John Romaniello NYCs Top Celeb Trainer PLUS Belinda Benn – Australia’s No1 Transformation Coach