My Diet Regimen

Let me begin by stating that the healthiest way to lose weight is by both combining a balanced diet and following a balanced work out plan. I am not a nutritionist and no where am I claiming that this is the best way to lose weight. I taken nutrition courses, read multitude nutrition books, studied various diet plans, followed a variety of research labs concerning diets, and thus developed what I believe is the quickest, most-effective way to lose weight in a short period of time while eating healthy. This is a very challenging regimen to follow. Please ensure you are receiving the minimum required calories that your body needs (average of 2000 calories for women and average of 2500 calories for men) and that you intake all the necessary vitamins and minerals that your body requires.

Those that have the luxury of eating more frequent smaller meals will lose weight quicker. The reason why it is good to eat smaller, more frequent meals is your blood sugar does not spike as much as it does when you eat three larger meals. If possible, break down the number of meals that you have to 6 smaller ones. Unfortunately, I don’t have the time to do so. I will post up two different generic diet regimens that you can follow. The first is an easier version and the second is an extreme version. You’ll see that there is very little carbohydrate intake in these diet plans. I have nothing against carbohydrates, in fact, I love them. But the problem is that most people consume too much carbohydrates. Once you get down to your weight goal, I suggest you slowly incorporate healthy carbs (low glycemic index, GI) back into your diet. If you don’t know what low glycemic index carbohydrates are, please view my post.

My Diet consists of 3 meals and 2 snacks. I would suggest before you follow my diet, you slowly phase out carbohydrates. You can eat any and all vegetables (and eat to your hearts desire). The biggest things to avoid are the starchy carbohydrates such as potatoes, rice, bread, etc.

Breakfast

  • 2 Boiled Eggs
  • Vegetables (Green Bell Peppers, Red Bell Peppers, Yellow Bell Peppers, Orange Bell Peppers, Romaine Lettuce, Cabbage)
  • 1 Tomato

Snack

  • One Handful of Raw Almonds

Lunch

  • 1 Medium Chicken Breast
  • Salad (No Dressing, Iceberg Lettuce, Carrots, Celery, Radish)

Snack (Post Workout)

  • Protein Shake
  • One Half Handful of Raw Mixed Nuts (Peanuts, Walnuts, etc.)

Dinner

  • Steak
  • Vegetables (Broccoli, Carrots, Onions, etc.)

Key Points:

  1. Avoid eating too much salt
  2. Drink plenty of water
  3. Eat LOTS of fiber and/or fibrous foods
  4. You can substitute different meats and try to vary what you eat daily.
  5. Enjoy!

Work Out Program

A lot of people are completely clueless when it comes to workouts, with reason. It can be an immensely daunting task to work out. What do you do? How do you do it? Where do you start? Well, there’s an infinite number of possibilities in developing a work out program. It really does not matter which program you follow as long as you work out. However, I’d suggest you build a routine that balances your entire body. I am posting my routine. You can adjust/modify this program to better fit your needs. This routine caters towards those people who are starting to work out.

Let’s begin with stating that there are three primary components of working out: weight training (muscle building/maintaining), aerobic exercise (cardio), and stretching. A good balance of all three is optimal, but many people prefer to lean towards only one.

  1. Weight Training – First, decide what do you want from your body? Do you want build muscle mass? Or maybe you’d like to tone up. I think the general consensus is that males want to build muscle and females want to tone up. But, my recommendation to both is to build muscle mass first. Now, you don’t need to build a whole lot, but when you’re doing other exercises in the future, having a good base amount of muscle will make most activities much easier. Either way, you’re going to have to lift weights. The difference in the lifting exercises depends on the number of repetitions you lift. To build muscle mass, you want choose a weight so you can do 3 sets of 8-10 lifts, where the last 2-3 lifts are challenging, but not impossible. Please be cautious because if you lift too heavy of a weight, you can damage (rip, tear, etc.) your muscles. This will put you back a couple of weeks to months because you’ll need ample time for muscle recovery. To become more tone, you want to choose a weight so you can do 3 sets of 12-15 repetitions, where the last 2-3 lifts may be slightly challenging.
  2. Aerobic Exercise – I am an advocate of a cardio program called high intensity interval training or HIIT (HIT). Studies have shown that the body burns more fat doing HIIT than doing the typical cardio program. The idea behind HIIT is to “trick” your heart. Basically, you exercise at 80% – 95% of your maximum potential for an allotted time to get your heart beating fast, then you drop to 50% – 70% of your potential for that same allotted time so that you can reduce your heart rate again, then repeat. This is more beneficial than the traditional jog for an extended period of time.
  3. Stretching – I suggest that you stretch at the end of your work out every day. It is not good to stretch your muscles before your work outs because you can pull or strain your muscle. The whole point of stretching is to relax your muscles after they’ve been expanded and contracted from your work out. Do not confuse stretching with warming up though! It is crucial to warm up your muscles before your work outs.

Okay, so what does this all mean? Well, here is my weekly workout routine:

  • Monday – Weight Training (Arms (biceps and triceps) and Shoulders) – your weight training should be anywhere from 45 minutes to 1 hour and 15 minutes. Stretch.
  • Tuesday – HIIT (Warm up 3 minutes with a light jog ~60% pace, three sets of: sprint at 90% for 1 minute, jog at 60% for 1 minute, cool down with a 3 minute jog at 50%, walk off for 1 minute at 20%) – This only takes 13 minutes, but you can do more if you want quicker results! Stretch.
  • Wednesday – Weight Training (Chest and Back). Stretch.
  • Thursday – HIIT (Warm up 3 minutes with a light jog ~60% pace, four sets of: sprint at 90% for 1 minute, jog at 60% for 1 minute, cool down with a 3 minute jog at 50%, walk off for 1 minute at 20%). Stretch.
  • Friday – Weight Training (Legs and Gluts). Stretch.
  • Saturday – HIIT (Warm up 3 minutes with a light jog ~60% pace, five sets of: sprint at 90% for 1 minute, jog at 60% for 1 minute, cool down with a 3 minute jog at 50%, walk off for 1 minute at 20%). Stretch.
  • Sunday – Rest or Light Cardio or Stretching

I’ll give a more detailed breakdown of my weight training next time so you can follow my routine step by step.

For those extreme people who want to lose weight quicker or want a six pack, follow this plan:

  • Monday – Weight Training (Arms (biceps and triceps) and Shoulders), 15 minute intensive ab work out, 35 minute jog at approximately 60% OR HIIT. Stretch.
  • Tuesday – HIIT (Warm up 3 minutes with a light jog ~60% pace, five sets of: sprint at 90% for 1 minute, jog at 60% for 1 minute, cool down with a 3 minute jog at 50%, walk off for 1 minute at 20%). Stretch.
  • Wednesday – Weight Training (Chest and Back), 15 minute intensive ab work out, 35 minute jog at approximately 60% OR HIIT. Stretch.
  • Thursday – HIIT (Warm up 3 minutes with a light jog ~60% pace, six sets of: sprint at 90% for 1 minute, jog at 60% for 1 minute, cool down with a 3 minute jog at 50%, walk off for 1 minute at 20%). Stretch.
  • Friday – Weight Training (Legs and Gluts), 15 minute intensive ab work out, 35 minute jog at approximately 60% OR HIIT. Stretch.
  • Saturday – HIIT (Warm up 3 minutes with a light jog ~60% pace, seven sets of: sprint at 90% for 1 minute, jog at 60% for 1 minute, cool down with a 3 minute jog at 50%, walk off for 1 minute at 20%). Stretch.
  • Sunday – Jog for 30 minutes at 60%. Stretch.

How to Reduce and Expend Calories

Three weeks ago, I wrote about reducing caloric intake. The reason of reducing calories is probably blindingly obvious to everyone. How do we do it though? After reading thoroughly through many fitness websites and personal trainer’s thoughts, I’ve compiled a list of four ways to reduce intake calories and burn more calories.

1. Eat an Abundant Amount of Protein and Fibrous Foods

Proteins and foods in high fiber keep people full for extended periods of time. Fiber absorbs water, giving the body the feeling that it is full (not to mention, high fiber foods will clean your excretory system). This will prevent you from eating so often. Here are high protein foods and here are high fiber foods.

2. Prevent binge eating; Eat less, but more frequently

Whoever thought of breakfast, lunch, and dinner were way off. Meals should be more frequent and food proportions should be reduced. When the body feels full, your stomach secretes insulin and glucagon. Insulin regulates your blood sugar level. When you eat too much, too much insulin is released, dissolving high amounts of sugar into the blood. When your body finally breaks down the insulin, the sugar in the blood drops significantly. Your body detects this and releases glucagon, a chemical that tells the body to store fat.

3. Gain Muscle Mass

Muscles are constantly working and burning calories. In an hour, three pounds of muscle can burn as many calories as 30 minutes of walking. Let’s say you walked 1 hour daily. A 180-lb man would have burned about 200 calories for that hour. Say that same 180-lb man gained 3-lbs of muscle and walked for an hour. That man would have burned over 300 calories from that one hour. (1 pound of muscle burns about 35 calories at rest).

4. Try Interval Training

Studies have proven interval training is more likely to increase metabolism and burn more fat than ordinary cardio training. Interval training is the concept of alternating highly intensive and moderately intensive spurts of cardio. For example, if you’re running on a treadmill, try running high intensive for one minute, then jogging for the next, and repeat. You can burn more calories in less time.

Reduce Caloric Intake

Reduce Caloric Intake

From my list of goals, you can tell my physical and mental improvements have the most weight. That is because a primary factor to being happy is feeling confident. I noticed during my teens, I lost a good amount of weight and had an athletic build. This is when my confidence significantly increased and my happiness was at its acme. Of course there could be numerous reasons why I felt happy, as these are everyone’s young years, but there is a strong correlation between happiness and confidence. Now, I realize comes as common sense to the majority of people; however, it cannot be more stressed.

Today’s focus is on the physical improvements of your body. Think of some happy people in your life. How do they see their self-image? Everyone who claims to happy usually is confident with their image. Look at yourself in the mirror. Do you like what you see? If you answered no, I cannot guarantee that I can help you lose weight, but I want to try my best to walk you through step by step. Here are some tips based on what I learned in my nutrition class during college to get you on your way.

1. Reduce intake of calories. Increase calorie consumption.

I’m sure you’ve heard this, but here’s the reason. Calories are calories. Whether they are from fat from a chocolate bar, sugar from a Coca-Cola, or protein from steak, they are calories. The only way you can lose weight is to have a caloric deficit in your daily diet (meaning you have to burn more calories than you intake). The reason why no one can assure you that you will lose weight is because everyone has a different metabolic rate. Our bodies are constantly undergoing caloric consumption: when you’re sleeping, when you’re running, even when you’re reading this very article here. The difference is we burn more calories doing aerobic exercises. A 180 pound man doing absolutely burns about 90 calories per hour, but if he were walking during that that, he could be burning about 200 calories per hour. Take a look at this chart to see how many calories various activities burn and here’s a chart on what 200 calories of various foods looks like. On the flip side, it does not matter what you eat, but watch what you eat (try to decrease fat intake). (1 gram of fat is equivalent to 8 calories whereas 1 gram of protein or sugar is equivalent to 4 calories).

2. Don’t drink caffeinated drinks containing sugar – this means soda and coffee!

One can of soda (coke, pop, whatever you call it) contains about 140 calories. That is tantamount to about 45 minutes of walking. If you drink a cup of coffee with cream and sugar, the intake of calories is about 100. That’s half an hour of walking gone to waste. Those who drink caffeinated drinks multiple times per day stop! In addition, studies have shown that caffeine intake inhibits ATP consumption and production. This basically means that your body does not burn as many calories as it is supposed to. So when caffeine and sugar are mixed into your body at the same time, this is going straight to your thighs.

3. Avoid eating late night snacks.

I’m sure you’ve heard this before too. The explanation is that when you sleep, you burn fewer calories than when you do nothing. When your body detects any excess calories in your sleep, those calories are stored as fat. If you were to eat a snack during the day, your body would burn those calories before they were stored as fat.

4. Reduce alcohol consumption.

Many alcohol drinkers do not realize how many calories are in their drinks. A 12 ounce of beer contains more calories than a can of soda (150 as opposed to 140). One shot of vodka, whisky, or rum contains approximately 100 calories (equivalent to a cup of coffee). This is where college students get their “beer bellies.”

These are some simple ways to reduce the intake of calories. In the future, I will be going over some health exercises. Also, see how this guy got 6 pack abs within 16 weeks.