Archive for October, 2011

Diet Plans

Friday, October 14th, 2011 at 3:56 pm  
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Diet Plans

Although a fad diet is not a good (healthy) long term weight-loss plan. It may be a good way to start a long term diet. Don’t stay on any fad diet longer than 10 days and 3 to 7 is better. You will be encouraged by the weight you quickly lose with the fad diet, then you can switch to a healthy long term diet plan. Some examples of fad diets are the 3 day diet, the cabbage soup diet,  and no carb diets.

In order for your liver and other organs to operate properly we need to eat proteins and carbohydrates. It is no surprise that fad diets don’t work for most people, since “fad diet” is defined as something temporary. Quick weight-loss results in the loss of muscle tissue, then when you gain the weight back you tend to gain more fat and less muscle. Many fad diets eliminate carbohydrates, this causes dehydration which will leave you with headaches and feeling sluggish, irritable, and out of energy. Your kidneys will suffer on a diet very high in protein, and can cause constipation, gout, and bone loss. A healthy diet is one with enough calories to support a healthy weight, which will consist of low fat, lean meat, whole grains, and a lot of fruits and vegetables.

There are three things you must do to have success with most diet plans.
1. Maintain a negative energy balance everyday.
2. Keep accurate records of your progress and failures.
3. Gradually increase the time you spend exercising.

Diet Plan Tips-

  • Eat Slow – The chances you will stuff yourself or over eat diminish if you eat slow.
  • Prepare delicious meals that fit your meal plan ahead of time. You are more likely to stick to your meal plan if your meals are prepared and ready to eat.
  • It is important to get use to eating for the purpose of losing weight and developing a healthy lean body.
  • Prepare delicious meals that meet the criteria of your diet plan. Use seasoning and spices that you like.
  • Drink Plenty of Water – It is very important to stay hydrated to avoid headaches. Also drinking water will make you feel full at least temporarily.

Research has shown that the best way to lose weight is to follow a strict eating plan and exercise regularly. Effective and safe diet plans should include -

  1. Healthy eating plans include all food groups and reduce calories.
  2. Exercise regularly.
  3. Loose weight slowly and gradually, 1 to 2 pounds per week, no more than 3. It is ok and normal if you lose more than this the first couple of weeks.
  4. If you are following a very low calorie intake diet, you should be under medical supervision.
  5. If your diet includes cookies be sure they are fat free.

Your diet plan should be fat free and consist of healthy foods such as fruits, vegetables, whole grains, and beans. Also avoid processed foods.

6 Week Diet and Exercise Program

Tuesday, October 4th, 2011 at 5:45 pm  
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                                                                 6 Week Diet and Exercise Program

6 week diet and exercise program is a simple yet practical and safe way to lose weight for most people. Age, weight, and physical activity generally determine our metabolism rate, and it doesn’t change much between people with the same characteristics. The strategy is simple balanced nutrition, portion control and exercise.

With the 6 week diet and exercise program you can expect to lose about 20 pounds in six weeks. Women should consume about 1300 calories per day, and men about 1800. Exercise is important for any diet program to be successful. To burn fat and calories cardiovascular activity is important. Strength training will raise metabolism and create lean muscle. The food you eat should consist of lots of fruits and vegetables, lean protein, whole grain, and low-fat dairy products. Healthy fat such as nuts is good too. Do not eat processed foods. To keep your metabolism functioning at the optimum level eat healthy foods at regular intervals. While on the 6 week diet and exercise program, it is ok to treat yourself to a few squares of chocolate or one serving of ice-cream, cookies, or chips about once a week.

Jillian MichaelsPersonal Fitness Routine: TV’s toughest trainer wants you to lose weight with a free plan

Guidelines for the 6 Week Diet and Exercise Program

  • It is important to eat fruits, vegetables, and protein for each meal 3 times per day. For protein eat 3-4 ounces of fresh, frozen, or canned seafood. (if canned packed in water) Or skinless poultry, lean beef such as sirloin, roast, or tenderloin is a good choice as well.
  • 2 snacks a day in between meals. Fresh fruit and a half cup un-unsalted nuts or seeds.
  • You should avoid grain products, dairy, and soy for the first 3-4 weeks. After 4 weeks add up to 100 calories per meal of dairy products and 100 calories of whole grain based foods such as bread oatmeal or pasta.
  • Drink 8 to 10 glasses of water a day. Avoid diet sodas and any kind of sugary drinks.
  • Take a multivitamin and omega 3 fish oil. This will help with overall health.
  • Exercise during the first 3 weeks should consist of 3 40-minute sessions per week. 20 minutes of jogging, bike riding, or brisk walking. 20 minutes of light weight lifting and push-ups and sit-ups.
  • Starting week 4 increase exercise to 4 60-minute sessions per week. Increase the speed of your jogging, biking, or walking. And increase to 30 minutes of heavier lifting and increase the number of push-ups and sit-ups.

The 6 week diet and exercise program is a good healthy way to lose weight and look younger. Many fad diets can leave you feeling sluggish and low on energy because of the meals you are supposed to eat. You will feel good, younger, and energetic not to mention healthy, if you follow the 6 week diet and exercise program.
Jillian Michaels