30 Day Shred
You’ll need a good sports bra, water on stand-by for after the work-out, a mat, and free weights.
A series of 20 minute work-outs. 2 minute warm-up, three 6-minute circuits (3 min strength, 2 min cardio, 1 min abs), 2 min cool down.
Banish Fat Boost Metabolism
Ripped in 30
No More Trouble Zones
6 Week Six-Pack
What you’ll need (serves 8):
What you’ll do:
Serving size - 2 cups
For more recipes go here.
Magical formula to losing weight?
Get up early + exercising before breakfast + good home cooked meals rick with protein and fiber + (gym x 5) - beer - takeout - fried - sweetened = weight loss.
Real people understand that life gets in the way of that wonderful equation. That’s why so many people regain the weight back (if not more) after a diet. Goodbye wagon, nice falling off of ya. It’s hard to find a healthy eating style to adapt to your unique lifestyle.
Second problem: withholding that delicious glorious food. Restrict someone from something they enjoy, and they can only take it for so long. They’re deprived for so long, they can’t hold out anymore. Hello wagon, nice to meet you again, oh wait never mind goodbye. Short an unsustainable.
So here’s a flexible “anti-diet”:
“But I’m too busy for breakfast.” Make time. A University is Massachusetts medical study showed that people who neglected to eat a full breakfast had obesity rated of 4.5 times higher than those who opted for the meal. High school students who skipped the most important meal of the day had BMIs of 30% higher than those who ate every morning. Wake up just a little bit earlier than what you’re used to or prepare your meal the previous night. Simple quick fix to the busy schedule. Suggestion? Eggs. Simple and quick to make and keep you fuller longer with an excellent source of protein.
Lunch is more often than not a meal people buy rather than make. It easy to pack on the calories with such unhealthy options. However, if you buy small portions of the wrong foods can be just as bad as eating too few calories: hunger pangs will be knocking at your belly by the 3p.m. slump without a doubt. Be sure to digest complex carbs, not simple or refined. Complex carbs digest slower and keep you fuller longer. Protein and a serving or two of produce should do the trick.
Most people eat the majority of their calories at this meal. Consuming energy for the rest of the day makes sense at the beginning of the day (hence a quarter of your daily caloric intake should be consumed at breakfast) but not so much as you’re winding down for slumber. Keep your belly full during the day not when you’re going off to sleep. Dinner should no longer be considered the end-of-day binge: it should probably be half of what people usually eat. So no more than 450 calories. After two big to moderately sized meals and two snacks, it shouldn’t be that much of a challenge.
And don’t forget…
Make sure that you have caloric room for a dessert and the anticipation of a reward will keep you motivated.